• Visualize It Team

Meditation Basics for Beginners

Meditation is an approach to train the mind, similar to the way that fitness and exercise are an approach to train the body. We can say that meditation is the same as exercise, but for the mind and soul. The only difference is that exercise keeps our body fit and Meditation keeps our mind peaceful. Meditation helps to create positive habits and to become more peaceful, more focused, and less worried about discomfort.

Meditation can wipe away the day's stress and worries and brings inner peace. If you are feeling stress, anxious, worried, and tense then you must try meditation. It will help you to be calm and will restore your inner peace.

If you are a beginner to meditation then it can be a big challenge for you to maintain a regular practice. But it is completely normal for beginners to feel some discomfort and frustration in the beginning. Most of the first time mediators feel strange to sit in silence or to sit with their inner thoughts and feelings and to do nothing.

Meditation Basics for Beginners:

If you wanted to get started in meditation or you are a beginner, here in this article we are sharing Meditation basics for beginners:

1. Start with sitting for 2 minutes:

This seems very easy to meditate for only two minutes. You can start with just 2 minutes a day for a week. If it goes well, then you can increase another two minutes for the next week. You can increase it to 10 minutes a day from next month.

You can also try a meditation chair or a cushion. A meditation cushion is a circular cushion that allows you to sit on the ground while meditating. As it does not have any back, it doesn't let you slump back and lose your focus and concentration.

2. Do it every day in the morning:

It is easy to say that I will do meditation each day, but after doing it for a few days we start forgetting or it becomes difficult to do every day. Instead, you can set a reminder for every morning, when you get up you have to meditate.

You can choose any time to meditate whenever you feel comfortable. You can use it to calm you down when you feel anxious or overwhelmed. But if you are a beginner, you may find that it is difficult to concentrate when you are stressed or tensed. So, when you are starting, meditate when you already feel relaxed and peaceful.

3. Feel your breath:

Here we are not saying to control your breath, you have to breathe naturally.

You have to focus your attention on how your body moves with each inhalation and exhalation. You have to feel the sensation of your breath as it goes in or as it goes out.

We can also say that this is what meditation is all about. When you focus all of your concentration on your inhalations and exhalations, you will find that all of the outside thoughts will fall away on their own. You don't have to worry about how to ignore them.

4. Find a distraction-free place to meditate:

When you are a beginner and you are starting meditation then it becomes very important that you find a distraction-free place to meditate. Try to find a quiet place where you can focus on meditation.

To make silence you can turn off the TV, and close of windows and doors against the outside noise. Always choose a quiet and peaceful place where you are not likely to get disturbed. Such surroundings can make meditation for beginners

more enjoyable and relaxing.

5. Think about what you want to achieve:

There can be multiple reasons for meditation, it can be for improving creativity, help in visualizing goals, or for inner peace. Try not to complicate the reasons for meditation, in the beginning, meditation is just about relaxing your mind and peace.

Later on, you can think about your goals and ambitions while meditating. It can also be called a visualization of your goals. You can imagine the accomplishment of your goals in your mind. It will motivate you and also you feel positive and energetic.

See our articles on creating visualisations and positive affirmations here.

6. Wear comfortable clothes:

Another basic thing you should follow while meditating is to wear comfortable clothes. You must avoid restrictive clothing like jeans or tight pants. You can try clothes that you wear while exercising or sleeping, those types of loose and breathable clothes are best for meditation.

7. Come back when your mind wanders:

If you are a beginner, your mind will wander. This is a certainty that your mind will wander and there is no problem with that. Whenever you notice that your mind is wandering, just smile and get back to your meditation by refocusing on your breathing.

8. Don't make it complicated:

The process of meditation is simple and straight forward: you have to simply sit and practice. All you have to do while meditating is to close your eyes and stay focused on your breathing and relax your mind. Try not to make it complicated and difficult.

3 Common Obstacles for Beginners:

It's perfectly normal when you start a new thing you face some obstacles. It can be anything like feeling bored, fearful or feeling sleepy, but when the time passes and you get habitual of your new habit, all obstacles diminish. Here we are mentioning three common obstacles that a new mediator faces:

1. Lack of time? This is the most common obstacle to find time for meditation. But if you want to meditate then getting 10 or 15 minutes a day for yourself is not a big deal, after all there is 1440 minutes in every day to choose from.

2. Feeling sleepy? Almost every beginner faces this obstacle while starting meditation. It is very normal to feel sleepy when a person is at the beginning stage of meditation practice. To avoid this you can try meditation in the morning and you can also open the window to let the fresh air in.

3. Lots of distractions? Beginners are always very sensitive even to little distractions and sound. If you are a beginner then try to avoid all these distractions and find a quiet place for meditation.

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