Would you like to start meditating but don't know where to begin? Do you frequently hear that meditation can help you find peace, but does it actually make you feel more restless? Are you looking for a crash course in 'meditation for beginners' so you can finally experience the numerous benefits yourself? Then read on!
Benefits of meditation
Meditation has many benefits. To name just a few:
- More peace
- More focus
- Better memory
- More relaxation
- Higher libido
However, many people find it difficult to start meditating, or they believe it doesn't suit them to contort themselves into the traditional lotus position daily and battle all the thoughts that arise during meditation.
But there is no mandatory meditation posture, and thoughts during meditation are perfectly fine. So where do you start if you've never meditated before? We've created a handy step-by-step plan for you.
Crash course in meditation for beginners
- In the beginning, choose a fixed time of day to meditate. Your brain needs 30 to 256 days to recognize something as a habit, so make it easy for yourself by, for example, taking time for meditation every evening before bed;
- Sit or lie down comfortably in a place where you feel safe and won't be disturbed. If you're using your phone for a guided meditation, put it on airplane mode;
- First, focus on your breathing. Are you breathing through your nose or your mouth? Are you breathing with your chest or your abdomen? Don't try to change your breathing, just observe.
- Now you can start meditating. This can be a guided meditation, a silent meditation, a sleep meditation, or something else. Explore which form suits you. And if thoughts pop up during your meditation? Observe them and then let them go.
"Give your full attention to what the moment has to offer" – Eckhart Tolle
Does the above step-by-step plan sound achievable, but do you still feel resistance? You're not alone. Many people find meditation to be something vague or are afraid they won't have enough time for it. To conclude this article, we've listed 4 common misconceptions about meditation and explained why these misconceptions shouldn't stop you from starting to meditate.
Meditation for beginners – 4 misconceptions
"I shouldn't think about anything during meditation"
The goal of meditation is not to think about nothing; it's precisely the challenge to be extra concentrated. Learn to maintain your focus, even if it's only for a few seconds, and be aware of what is happening at the moment of meditation.
"With meditation, the 'one size fits all' principle applies"
There are so many different meditations; take the time to find out which form you like. Is it a silent meditation, a guided meditation, a sleep meditation, or something else? Keep searching and trying to find a form that works for you.
"Meditation is woo-woo"
Terms like auras, chakras, and the universe can be labeled as woo-woo. Yet, meditation is essentially nothing more and nothing less than being very consciously in the present moment, working with energy. And energy, coincidentally, is a very scientific concept... nothing woo-woo about it!
"Meditation must be a daily habit"
To make meditation a habit, it can be pleasant to practice it daily in the beginning, even if it's only for 5 minutes. However, it doesn't mean that if you don't have or make time to meditate for a few days, you should throw in the towel. Try to incorporate forms of mindfulness at specific moments in your day. Brushing your teeth very consciously or taking a deep breath in and out while washing your hands.
After reading this article, are you planning to start meditating and would you like some guidance? Then Charlotte Labee's meditation package with 10 accessible guided meditations between 4 and 12 minutes and the 'Meditation Can Be Learned' handbook is exactly what you need!
