Disclaimer: While I wholeheartedly believe in the power of a self-care routine for mental health, this is not a solution for those suffering with suicidal tendencies. If you wish to end your life but are looking for answers before doing so, please call the National Suicide Prevention Lifeline (available 24/7) at 800-273-8255
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Meditation for beginners is becoming more and more popular.
And for good reason too! Do you ever have to talk yourself into (or out) of something?
Maybe you struggle with anxiety and want to work toward slowing your mind down and controlling some thoughts?
Control over your own mind can seem daunting but achieving basic, yet life-changing levels is easier than you might think.
If you’re just getting in touch with your own mental and emotional health and want to use meditation as a tool, check out this post on emotional and mental health examples to learn more about mental/emotional health.
I use meditation in some form nearly every day and have seen amazing results in my own life!
A couple years ago, I started casually researching meditation and how to do it. Wanting to know the affects and what it could help with, I discovered that it’s a very diverse practice.
You can make it into your own and use it as you need to.
I was struggling with the workload and learning curve of my new job and many days, I’d pep talk myself on the commute to work.
I soon realized that it wasn’t that I disliked my job, it was simply that my mind was a chaotic mess and I just needed to slow it down.
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In the last couple months, I’ve realized that my method of preferred meditation is much different than I thought it would be.
For months, I used to practice meditation by sitting on my yoga mat with my eyes shut, focusing on my breathing.
While this works very well for others, I found that it was not the best practice for me. It was relaxing and sometimes I could find myself in a meditative state, but something felt like it was missing.
I decided to throw what I thought I know about meditation out the window and just do what felt right. For me, that was sitting and sorting out my thoughts.
It worked for me so now I do a mix of that and breath work.
Here’s how to start…
Set aside 10 – 15 minutes of free time before starting your day (or whenever your schedule allows). I started by simply sitting on the couch (work clothes on, all ready to go), leaned back into a comfortable position, and closed my eyes.
The first minute or so your mind will be on high alert, aware of the obvious obstruction in your routine. Relax and tell yourself to be in the present. Remind yourself that the day is yours and you choose how you get to spend it. Focus on your slow, controlled breathes.
If your mind starts to wander, observe the wandering then intentionally bring yourself back to only focusing on your breathes – nothing else. Controlling your mind is most of the practice.
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The more you practice it the more you’ll learn what works for you. Personally, now I’ve worked my way up to a few different forms of meditation.
- Sitting on the couch, looking out the window. Sometimes I talk to myself and clear my mind that way or sometimes I don’t feel the need to do that and I just sit in the stillness.
- Walking outside. I suggest leaving the headphones at home and silencing your phone. Just start walking and observe your thoughts as you’re looking around, enjoying your walk. It’s like a massage for your mind!
- Laying on my back on the floor. I like to lay on my yoga mat with my knees pulled up toward my chest but in a relaxed way. I feel the most open and present when I extend my arms out to the sides of my or rest them on the floor over my head.
Watching your body language is important when you’re meditating. I used to feel the need to cross my arms or close my fists.
This was because I was very skeptical about the practice because I didn’t yet understand that meditation fits everyone personally. Not that you have to fit meditation.
You’re own form and preferences will come to you the more you practice it.
You should know that meditation doesn’t have to always be sitting on the floor with your eyes shut. I think that idea significantly slowed my meditation journey down when I was first starting out.
Like I said, it was relaxing and helped ground me, but I didn’t really reach the meditative state that I’ve since been able to.
I hope these few tips help jumpstart your own journey and experiences with meditation.
Enjoy the moment of stillness and the sense of control it brings to your day. This change of perception will also increase motivation and productivity!
Mentally rejuvenation is key to maintaining a healthy balance when juggling everything in your weekly schedule.
I hope you enjoyed this bit of information on meditation for beginners! Be sure to comment share what has worked for you!
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