As technology has taken a great role in our lives, it has become a lot chaotic. Every single second we are feeding new information to our brain doesn’t matter if it’s useful or not. It certainly has impacted our mental health to a great extent. Now, the harsh truth is we spend very less time with ourselves or don’t spend at all.
Okay let me ask you a question first, how much time do you give to yourself every day? means when do you sit silently with yourself, when you are doing nothing at all, no mobile phone, no laptop, no pet, no technology, no friend, nothing at all. Just you sitting quietly? Perhaps not for a minute, right? This is when meditation comes into play.
Why to meditate?
For inner peace, inner happiness, inner joy, it is very important to find some time for meditation. Make it your priority. Meditation not only develops these inner qualities in you rather it affects your overall health, boosts your concentration level, makes you strong emotionally.
It is totally fine if you have never practiced meditation before. This blog is especially a guide for beginners which helps you understand How to meditate correctly?
Mindset – Before sitting for meditation these are some key points that you should keep in mind.
1. Don’t think that you are going to do some extraordinary things. If you do so, you are more likely to be distracted.
2. Have no expectations at all. Don’t expect that meditation will change your life or it will have a great impact on your life so on and so forth.
3. Find a quiet place where you are not likely to be disturbed or distracted.
4. Pick the same time and the same place to meditate every day.
Meditation for beginners – How to practice?
How to sit – Meditation can be done in any sitting posture i.e sitting on the floor cross-legged or sitting on a chair. You just need to make sure that your spine is erect and in alignment with your head. However in doing so don’t be too stiff or don’t harden your body, be very comfortable while sitting for meditation.
After settling down in your preferable sitting posture, close your eyes.
Practice – Now, simply be aware of your breathing. Focus on inhalation and exhalation. Feel the sensation of the air that is entering through your nose and coming out of your nose.
For beginners, it would be easier to count breath than just being aware of it. Have a count of your breath i.e 1 for inhale, 2 for exhaling, 3 for inhale, and so on till 10. After reaching 10 again start with 1.
Note: Don’t try to control your breath. As breathing is a natural phenomenon, it happens on its own accord. Don’t be concerned about why my breath is short or long. You just be the witness and don’t try to change the breathing rhythm.
Related – Reprogram your subconscious mind
I get distracted by my own thoughts what should I do?
Getting thoughts is all-natural as a healthy human brain gets 70,000 thoughts in a day. The problem occurs when you get carried away with thoughts.
The right approach is the moment you get to know that you are distracted, bring your awareness back to your breath, and start counting from 1 again. Don’t start judging yourself that I cannot do this, this is too hard, my mind cannot focus, I am distracted and so on.
I repeat, the moment you get to know that you are distracted bring your awareness back to your breath again without thinking a single thought or without judging yourself.
How long should I meditate?
If you are the one who has never meditated and about to meditate for the first time then 2-5 minutes are enough to start with. Sitting for a long time can be overwhelming for beginners.
Tip: Set a timer of 2-5 minutes in your phone or clock already before sitting for meditation as this will remove the urge to know about the time between the meditation.
You can gradually increase the time every week.
How to stick with meditation habits?
Start small – As mentioned earlier 2-5 minutes are great to start with. Starting with a small-time duration does not make you overwhelmed and due to a short period, you are more likely to stick with the habit of meditation.
Trigger point – Find a trigger that reminds you of meditation. It can be anything like when you brush in the morning or first cup of tea or coffee or lunch or dinner.
Fixing a particular triggering point is like killing two birds with one stone because first, it will remind you of meditation. Second, you will perform meditation every day at the same time.
If you find it difficult to understand these instructions or have any doubts, feel free to ask us in the comment section. We would love to clear your doubts.
Best app for meditation headspace