8 Meditation Tips for Beginners: Quiet That Mind

By Dominica

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Last Updated: May 31, 2021

In today’s bustling and face-paced world, it is important to remember to stop and recharge. As a society, we have adopted this mindset that we must be constantly busy and productive or else we are failures.

However, this mentality often leads to feeling worn-out and exhausted which in turn, can lead to a less productive lifestyle.

Ironic, isn’t it?

Therefore, it is crucial for a healthy and happy life to find ways to renew oneself amidst the chaos.

One way in which you can revitalize yourself is through meditation. Meditation is a practice that has proven to be beneficial to one’s mind, body, and soul. It is a practice that encompasses a variety of different techniques (i.e. mindfulness, focused attention) and is used with the ultimate goal of gaining a healthy sense perspective and training in awareness. Like anything in life, you must learn and practice how to meditate if you wish to do it successfully.

Here are some tips and tricks to help get you started on your meditation journey:

Move your Body

Before you begin to meditate, get your body feeling good. Do some light stretching, especially if you are feeling sluggish. This will allow your body to reap the most benefits.

Find a Quiet and Safe Space
It is important to really be in touch with yourself during meditation. Try to find a location where your mind will be at peace and your thoughts will be uninterrupted. You do not need to meditate in complete silence, just in a space where you can be 100% focused.

Carve out Time and Keep it Consistent
Decide how much time per day you want to devote towards meditation and stick with it. Whether it be 5 minutes or 25 minutes, having a fixed amount of time you practice is important. If you need to, set a timer.

Pro tip: If you are looking to get into a routine, it is recommended you try to meditate around the same time each day. Same time, same place.

Get Comfortable then Close your Eyes
Meditation prioritizes comfort, so find a comfortable way to sit before you begin. You want to sit so the spine is upright and the rest of your body is in a relaxed state. Once you are in your position, gently close your eyes.

Breathe
Take a deep breath and relax your shoulders – rolling them forward and then backwards to rest. Focus on how it feels and repeat a couple more times. Place your hands on your lap.

Scan your Body
With your eyes closed, start at the top of your head and mentally scan your body, all the way down to your toes. Notice which parts of your body feel relaxed vs. tense, comfortable vs. uncomfortable, light vs. heavy, etc. Repeat this process until you have a clear picture of how your body feels in the present moment. Do your best to relax every part of you.

Focus on your Breathing
As your eyes remain closed, focus on your breath, but do not alter your breathing. Allow your breath to enter and leave your body at its natural speed and depth. Really feel the air going through your body. Try placing your hands on your stomach and feel yourself breathing. Meditation is essentially breathwork, and the more you can focus on your inhale and exhale, the better.

Forgive Yourself when your Mind Wanders
Meditation is a skill that takes practice, so do not expect to master it the first or even first couple of times. Mind wandering happens to everyone and the only thing we can do it to acknowledge it and identify where our attention roamed off to. Thoughts will arise, and that’s alright. The more experienced you become as a meditator, the less thoughts will arise.

When they do, notice them and then release them. See them float away like a cloud rolling through the sky. Release the distraction then return to your breathing. Allow yourself to learn and grow as you get deeper into the meditation process.

 

Meditation Is Beneficial For Mind, Body, And Spirit

Meditation has grown into a welcomed and popular practice throughout the years. The benefits meditation offers are plentiful, varied, and supported by scientific research. Managing stress, reducing anxiety, increasing awareness, cultivating peace, and gaining calmness are just a few of the advantages meditation provides. Reminding yourself of the many benefits of meditation is a good way to push yourself to partake in this practice.

It can be hard for some people to shut off their minds when feeling overwhelmed. Invasive and restless thoughts can tend to make a home for themselves inside your mind. The idea of quieting your mind and engaging in active meditation sounds ideal, but can be met with struggle.

Nevertheless, it is important to remember all that meditation has to offer – a healthy, blissful, stress-reduced sense of self. By following the above tips and tricks, you will be well on your way to conquering the art of meditation, quieting your mind, and improving your life.

 

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