The truth is that while some people choose to sit cross-legged — and maybe out in nature or by the beach — many meditators choose to meditate sitting in a chair with hands on their laps. All you are doing is sitting with the mind, becoming aware of your emotions and feelings. Everyone has a mind, and from time to time, everyone struggles with that mind or thoughts.
Early enthusiasm wanes. The novelty wears off. This is a common issue with meditation, especially because the exercises can sometimes feel repetitive. The purpose is to allow thoughts to come and go. It is a skill to be learned, practiced, and mastered. And we can only master this skill by building a habit. The more you stick with your meditation practice, the more benefits you will feel.
The more benefits you feel, the more you will understand how your mind thinks and feels —and the more you can take steps toward a healthier and happier life with increased clarity, calm, contentment, and compassion. Meditation is a journey of a lifetime, and each journey starts with a first step. In the Headspace app, that first step takes you to Basics, a course in three parts that is designed to be the foundation of your practice.
Start your free trial. Meditation for beginners. So you want to start meditating. Your browser does not support the audio element. Try a free beginners meditation The experience of meditation. Changing Perspective. Right time, right place The first step is to commit to a regular practice, a few times a week if possible.
What to wear Wear whatever you like. How to sit You can meditate inside or outside and can sit on the floor, a cushion, bench, chair, or anything else that works for you. Duration How long you choose to meditate depends on your preferences, life circumstances, and time available. Be clear on your motivation The reasons to meditate are broad and subjective as well as different for everybody.
Take it day by day Meditation is a journey of a lifetime, not a sprint to instant progress. Staying mindful post-meditation We meditate to practice our awareness of the present moment. Common obstacles for beginners. You might have social anxiety, you might not be physically able to leave your home, or you might prefer to learn at home at your own pace.
While that may be the optimal way to learn meditation, there are other ways. All you need is some time and your mind to learn. When it comes to learning anything on your own, the most important thing to consider to make it work is to become accountable. Without a teacher to keep you accountable, it can be easy to forget to practice or allow yourself to procrastinate.
The first way to mitigate this is to dedicate space and some time to your practice at home. However, ideally, you should find a space in your home that you can return to daily to sit and meditate. Instead, take a quiet corner in your home and use that to meditate. Return to it daily to help you form the habit. The second part of this crucial first step is that you need to dedicate some time to the practice and work to stick with it. The best time is the time that works for you. Whether you need to block it out of your calendar or set a reminder on your phone, do it.
Treat your meditation time like an appointment you must make. Some apps can help you meditate on your own at home as well as keep you accountable.
Declutter The Mind offers an ever-growing free library of guided meditation practices for any goal. There are also meditation courses for beginners and experienced folks. Practicing meditation and mindfulness can take time, to be sure, but the benefits make this investment in your mental health and overall wellbeing more than worth it.
Although meditation may bring to mind a solitary moment of humming on a mountain or a completely silent retreat devoid of any communication devices, it really is OK to start your meditation journey with a little audio guidance. Guided meditation practices give you structure and a kind, compassionate voice that can help you when your mind inevitably wanders.
Mediation apps can be a great way to start a meditation practice, Josephine Atluri , a certified meditation teacher, tells Woman's Day. It's typical for people who grow physically restless to assume they won't be able to sit still long enough to practice meditation on a consistent basis. So getting some physical movement ahead of time and prior to meditating can help you take the edge off. So get creative. Alturi, who has five children, has been meditating a lot in her bathroom.
Find a space that works for you. But your brain is bound to wander. Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist — so how do you learn how to meditate? Davidson, Ph. And different meditation practices require different mental skills. In general, the easiest way to begin meditating is by focusing on the breath. An example of one of the most common approaches to meditation is concentration.
Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.
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