We are all becoming aware that meditation can do wonders for our emotional well-being. But for many, the question is “how do I learn to meditate?” It’s really simple actually!
Find Your Spot.
You can actually learn to meditate anywhere, even in busy places. But when you are first learning, it is important to feel secure in your environment. Eventually you will be able to meditate anywhere, at your desk at work, in a busy shopping center, on an airplane or out in public anywhere. But for now, choose a place where you can sit comfortably. Wear comfortable clothing and let everyone who could interrupt you know that you will be meditating and to please try not to disturb you.
Since you are a beginner, don’t worry about specific poses or how your hands should be exactly. Take a seat, either crossing your legs on the floor or sitting in a chair with your legs down and feet touching the floor, not crossed. Your shoulders should be back and you should be sitting straight up. It will be easier to do this if you are against a wall or sitting on a chair that has a back on it. You should not meditate laying down. Although this may seem like the obvious way to relax, the goal is to stay completely aware. If you are laying down, you are telling your mind and your body it’s okay to go to sleep and most likely you will fall asleep.
You can rest your hands palms up on your lap or if you find you have trouble controlling your thoughts, then put one hand palm up on your lap and one hand palm against your belly. This hand on your stomach will be a reminder to pay attention to your breath as your hand should move slightly as you breath in and out. Most importantly, do what is comfortable.
How do I learn to Meditate? First You Must Free Your Mind.
The next step is to clear your mind. In the beginning this is easier said than done. A simple method to do this is to pay attention to your breathing. You want to get into a very focused and relaxed state. So first pay attention to your breath, then start to take deep breaths, pause and then release your breath. Continue to do that. After a short time, your random thoughts will probably come back into your head. When you notice this, go back to focusing on your breath again and do the deep breathing. That’s it, just focus on your breathing and refocus on your breathing when you thoughts return.
In the very beginning you want to only do this for 5 minutes at a time. You are slowly training your mind to relax and to focus on nothing. A mind that has never done that will rebel for a while, so be patient. After a week, go up to 8 minutes. Keep doing this weekly until you are up to 20 minutes. Once you have trained your mind to focus on your breathing and nothing else for 20 minutes then you will be ready to take meditation to the next stage. I will be writing a blog post on this very soon and will link it here at a later date.
Don’t Give Up.
Use this meditation practice as a way to relax and do something for yourself a few minutes a day. The better you get at it the more benefits you will get from it, like self awareness, enhanced self-esteem, resilience against pain or adversity, increased optimism and relaxation and a decrease in stress, fear, loneliness and depression. These are just a few of the benefits that are in your future. So follow the simple steps above and you will be on your way to meditating anywhere and everywhere whenever you like.
How do I learn to Meditate?
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