These days, mindfulness meditation for beginners is
a subject that gives rise to a great deal of confusion. With the rising
popularity of meditation, it’s surprising to find that basic instruction is
often overlooked. At almost every meditation group and retreat that I’ve
attended, it was simply assumed the I knew how to meditate.
It took me several years of trial and error to figure out how to
meditate properly. In this article, I’m going to take some of the mystery out
of meditation for beginners, so you’ll learn much more quickly than I did,
and start making immediate progress.
Before start reading, I strongly recommend to click play button
below because it is ambient relaxation background music and it can help you
calm your mind. I think you love this.
Why all the
Confusion?
The main reason for the confusion is that there are so many
different forms of meditation, and each one has different techniques. This
makes meditation for beginners even more confusing because
many people don’t realize that each form of meditation has a slightly different
purpose.
When I finally did learn how to meditate, I realized that
meditation for beginners didn’t have to be so complicated.
What I recommend to people just learning how to meditate is that
they pick one form of meditation, and commit to learning it well and practice
it diligently. This makes meditation for beginners much easier. If you start
jumping from one form to another, you’re not going to make any progress. And if
you don’t see any benefit from your efforts, then you’ll give up very quickly.
Meditation for Beginners should be Clear and Simple
In this article, we’re going to focus on mindfulness
meditation for beginners. The purpose is to give you a basic understanding
of the techniques of this form of meditation, so you can see immediate
progress. This will help you stay motivated and committed to your practice.
I’m sure you’ve also heard a lot about mindfulness. According to John Kabat-Zinn, one of the chief
exponents of this Buddhist practice, mindfulness is “the intentional, accepting
and non-judgmental focus of one’s attention on the emotions, thoughts and
sensations occurring in the present moment.”
But the way I like to think about it is this.
Mindfulness is the art and science of paying complete attention to the one
thing you’re doing in any given moment. Of course, paying attention only
ever happens right now, so learning this art grounds you in the present moment
like nothing else.
And it’s important to remember that mindfulness and
meditation are two sides of the same coin. Another way to define mindfulness is
meditation in action. You can bring the calm and focused attention you
cultivate in meditation to everything you do—and that’s mindfulness.
Mindfulness meditation is a training of the mind. Just as an athlete
trains his body, a meditator trains his mind. The goal is to develop
concentration and mindfulness. We do this by sitting quietly an observing our
breath. How we observe it depends on whether we’re trying to develop
concentration or mindfulness. Here are the guidelines I give to our students:
Meditation environment – Start by finding a quiet time and
place where you won’t be disturbed for a few minutes. Pick a time when you’ll
be awake and alert. Each person has a different preference; either morning,
afternoon, or evening.
Sitting position – Sit in a comfortable chair without
armrests; back straight, and feet flat on the floor. Keep your hands either
cupped one inside the other just below the navel, or simply rest them on your
thighs. The main purpose of your sitting position is to be comfortable and
alert. Do not lie down, as you’ll probably fall asleep.
Concentration – Gently close your eyes and begin
observing your breath. Use the counting technique to help you develop your
concentration. This will help keep your mind from wandering so easily. During
your meditation, count your breaths 1 through 5 silently in your mind. When you
get to 5, simply start over again. Keep your attention focused on the air
passing through the tip of your nose. When a distraction arises, simply ignore
it and immediately bring your attention back to your breath.
Mindfulness – After a few minutes of concentration
meditation, switch to mindfulness meditation. Continue observing your breath.
However, this time instead of counting each one, simply observe the entire
breathing process mindfully. Observe it gently without forcing yourself. When
distracting thoughts arise, gently bring your attention back to the breath.
I suggest you meditate regularly, such as daily or every other
day. Begin with 15-20 minute sessions, then increase them to half an hour or
more. Regular practice is important for making steady progress.
The other two things I recommend for beginners are the goal
statement exercise and writing meditation. These take only
a few minutes to do, and yield tremendous results quickly.
How Your Life Will Change through
Mindfulness Meditation
As you’ve probably already heard, meditation has many benefits. Every
day, researchers find new ways in which mindfulness meditation will enrich your
life:
Lower stress – Things that used to make you anxious
will no longer bother you. You’ll be much more peaceful and serene.
Improved relationships – Your thinking and behavior will be
more loving and compassionate. You will also be able listen better and use more
loving speech.
Better
health – Since
meditation improves your immune system, you’ll be more resilient to diseases.
In addition, your healthier lifestyle will reduce unnecessary strain on your
body. You will also save a lot of money on medical expenses.
Better cognitive abilities – Both your memory and ability
to think will improve significantly. You’ll feel much more alert. Imagine what
this will do for your career.
Greater creativity – Even if you’re not a creative
person, you’ll be surprised at how talented you can be. You’ll learn to play a
musical instrument, write a book, or any other talent you’ve always wanted to
develop.
Greater sense of purpose – With greater clarity and
development of your talents, you will find out how you can make a difference in
the world. Helping other people is one of the most rewarding activities I have
found. It will enrich your life in countless ways.
Greater emotional stability – Your feelings won’t be hurt
so easily, and people will no longer be able to push your buttons. Loneliness
will be a thing of the past.
Need Help Getting Started?
One more suggestion that I would make is that you get involve in
a mindfulness meditation group. The group will provide you with the support and
spiritual nourishment you need to grow, and help you stay motivated and
committed to your practice.
Meditation for beginners doesn’t have to be complicated. If you follow
these simple suggestions, I guarantee you’ll see immediate results.
If you need help getting started, I recommend the new free app Peace
Starter Meditation. It guides you
through the mindfulness meditation practice with many effective parts.
I hope that these suggestions have taken away some of the mystery
behind meditation for beginners, and that they lead to richer and more
fulfilling lives for you and your loved ones.
Best wishes for success in your practice!
Lastly, I want share you 15 Simple Tips You Can Do Daily to Become More Mindful People
