Meditation for Beginners
stock photo by Max (@notquitemax)
Meditation has shifted from being an esoteric, Eastern practice to a commonly recommended way to manage stress and anxiety, to relax, to heal, and to connect with oneself. Beginning a meditation practice can be very challenging, though, and it is very common for those new to meditating to question whether they are doing it right and, in general, to over-think their practice. Here are some basics that may help you continue to sit even when you get frustrated:
1. There is no “right” way to do it. Many new meditators have seen pictures of Buddhist monks sitting on the floor in a cross-legged position and think that this is way they are supposed to sit. This could not be further from the truth. You can sit in a chair, lie on the floor, or assume the traditional position—it doesn’t matter how you sit. The most important thing is to be present and mindful of where you are and what is happening. This is not a time for you to get lost in your thoughts, but if you can’t stop thinking, that doesn’t mean that you’re doing it wrong. Start by noticing: when you realize that your mind is racing, don’t tell yourself you are not good at meditating and give up. Just notice that you’re thinking. You might even tell yourself, “I notice that my mind is racing.” Simply by making that observation, it interrupts the stream of thoughts for a moment and gives you the opportunity to be present. Next time you notice that your thoughts are crowding back in, tell yourself again, “I notice that my mind is racing.” Keep doing this: imagine your thoughts are clouds that are drifting in your mental sky, or that they’re leaves floating on your mental pond, and just push them away. The more you do this, the easier it will be. You will train yourself to notice and push the thoughts away sooner so that the moments in between will grow.
2. You do not need to sit for long periods of time to benefit. The old Zen saying tells us that “[y]ou should sit in meditation for twenty minutes every day — unless you’re too busy. Then you should sit for an hour.” I have been meditating daily for over two years, and I have yet to find the time to meditate consistently for 20 minutes a day, but I get it:when I don’t have time to meditate, it’s because I’m busy and stressed, and that’s when I need it the most. When that’s hard to make the time, I find other ways to be mindful and present. I practice mindful eating, the most basic form of which simply involves being intentional and deliberate in eating, chewing slowly and being present with the flavor and texture of your food, and doing nothing but eating—no screens or distractions. This can be a transformational experience, allowing you to rest and reground yourself, particularly after a stressful day. You can also try simply taking a mindful pause: close your eyes and take at least 3 deep belly-breaths. Sometimes even a short mindful pause can ground you, bring down your blood-pressure, and help you be present.
stock photo by madison lavern
3. You do not need to be still to be successful at meditating. If you have trouble sitting still, try walking: walking meditation is just as beneficial as seated meditation. If you are in a noisy place, pop in some headphones and listen to some soothing music or a guided meditation. Take deliberate steps. Pay attention to each one. Walk with your breath—no faster. Be present in your body and with your breath as you move.
The best advice I can give if you are interested in meditating is simply to do it. Set aside a time each day that you are committing to use for being present and mindful. Making mindfulness of some kind a part of your daily routine will allow you to see the benefits in your life faster than you might imagine. There are loads of apps that you can download to help as well, but the best one I have used is Insight Timer. It’s free and offers thousands of guided meditation and music tracks to support your practice, as well as a simple timer. Whatever you choose, commit to yourself that you will practice mindfulness every day. It works!
