Meditation can be highly beneficial to your mental health, and it can be a great way to keep your stress levels in check. However, you’re not alone if you don’t know where to start when it comes to meditation. If you’re new to the practice or need some extra guidance, here are tips for meditation beginners that will get you started with the practice of mindfulness on the right foot.
Relax Your Body
Meditation works with every part of your body, not just your mind. By relaxing your body, you allow yourself to focus on meditating and harness its full potential. One way to do that is by practicing yoga—yoga’s breathing exercises can also help you achieve a calm state of mind. Another good strategy is taking a hot bath before meditation. Not only does it relax both your body and mind, but it also helps center you before delving into other ways to relax in meditation. Whatever method you choose, make sure to practice it consistently as often as possible to become second nature.
Remove All Distractions
When you are trying to meditate, remove all distractions. Close your eyes and take a few deep breaths. If any thoughts pop into your head, just let them pass. Try not to judge them or become fixated on them. Let it go and focus on your breathing and how good it feels to relax. Set aside time every day for meditation. At least 10 minutes is an excellent place to start. Commit to doing it daily and stick with it even if you’re not in love with it right away.
Meditate When You Wake Up
Wake up an hour earlier and do 15 minutes of meditation. Some experts recommend meditation right when you wake up as an excellent way to kickstart your brain in the morning. Experts also suggest that since we’re less likely to be stressed out first thing in the morning, it’s a great time to meditate. Or you can meditate right before bed if sleep is challenging for you – just don’t forget to turn off your phone.
Use Background Music
Music has been shown to improve focus and reduce stress. For beginners, it may be a little distracting to put on headphones during your meditation sessions. To ease into using music, consider wearing earbuds while you’re doing chores around your house or watching TV. Then try meditating with music in a quiet room without distractions. Once you start feeling more comfortable meditating with music, you can put it on when you sit down on your regular meditation pillow or cushion.
Focus On Sounds Around You
Meditation is all about relaxing your mind and body, but it’s harder to get there if you focus on how tired or restless you are. To train yourself to meditate, first set aside a quiet space where you can be comfortable and undisturbed. Once you’ve got that down, focus on sounds around you and try to tune out everything else. You may hear sounds from outside like traffic or people talking in a nearby room, so pick something inside that’s constant (like an air conditioning unit) that won’t distract you as much.
Meditation can help us achieve several health benefits, including a strengthened immune system, lower blood pressure, and decreased stress levels. There are a few things you should keep in mind before diving in headfirst for those new to meditation practice. You don’t need to be an expert to reap all these positive effects. Just commit yourself to do it every day.