The 5-Step Guide To Start Meditation

20 May 2020

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Does meditation occur to you like something that only monks in their stupa are capable of doing? Do you feel like you just cannot sit calmly in a place and concentrate on your breathing? Do you think that meditation is just not your cup of tea? Well, think again!

Every single human being is capable of meditating and reaping the benefits out of it. Speaking of benefits, meditation provides a number of them, including blood pressure control, reduction in anxiety, cholesterol control, increased creativity, promotes positive emotions, and it also boosts immunity. [1]

It’s high time that you stop procrastinating and start meditating. If you don’t know how to begin, or if you are confused about things, here’s a step-by-step guide to help you kickstart your meditation sessions.

1. Select A Quiet Place And Comfortable Posture

Although meditation can be done anywhere and anytime, it helps if one can find a calm and comfortable place to indulge in. Select a place where you are certain that you won’t be disturbed for those few minutes. It could be a room, a corner, the balcony, a chair, anything that gives you a sense of relaxation. 

Once you’ve found your spot, the next thing you’d want to do is choose a posture in which you are most comfortable. It will help you relax, and that is what meditation is all about, isn’t it? Sit comfortably, release all the tension in your body, especially the neck, shoulders and jaw,  and keep your back straight. Now, you are ready to begin your meditation [2]. 

Initially, sit for just two minutes. That’s it! Just two minutes in the beginning and then increase the duration of your sessions gradually. Keep adding two minutes to your session every week and voila! By the 2nd month, you’ll be meditating for 10 minutes straight. It might sound like a very short duration, but trust us, it’s good enough. 

3. Make Your Breath Your Anchor

Concentrating on your breath is a popular mindfulness technique. With this, you will be able to observe your thoughts, sensations and emotions, and learn to acknowledge them and let them go. After all, meditation is all about awareness, non-judgment, and letting go [2].

4. It Is Okay To Drift Apart

It is okay to drift apart and wander in your thoughts in the initial stages of meditation, but the important part is coming back. When you find your mind wandering, acknowledge it, and get back to your breath. Start counting all over. It can get a little frustrating, but it’s okay to lose focus, you are only human after all. You’ll need a little practice, but you’ll get there, that’s absolutely certain [3].

5. Commit Yourself

This last step is probably the most difficult thing to do, but it is extremely important to commit yourself to it. Meditation requires time and patience to grow onto people. You’ll have to be dedicated and let things happen at their natural speed. You will really have to commit yourself to it to see changes. 

There’ll be times when you’ll want to analyze the process and see what changes have happened, and since they don’t happen dramatically or very obviously, you may get frustrated. But one reaps benefits out of medication when he is dedicated and patient, so you’ll have to fight this urge and surrender yourself. To help yourself get started with it you can form a yoga group or find a yoga buddy so that you can keep each other motivated. Your partner can push you out of your comfort zone, for the days you are lazy, as well as the times you feel down or blue.

If you cannot find or don’t want a partner, you download a yoga app on your phone that’ll keep reminding you when you’re supposed to start your session and will help you with the poses, duration and everything else. Some of the most popular yoga apps for both Android and iPhone devices are Daily Yoga, Yoga Studio, Simply Yoga, and Asana Rebel. There is a wide variety of apps available, you can check them out and see what suits you best.

Reference:

  1. https://www.ncbi.nlm.nih.gov/pubmed/12883106
  2. https://mindworks.org/blog/how-to-start-meditating/
  3. https://zenhabits.net/meditation-guide/

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