How To Meditate: The Basics Sussed

Learn How To Meditate

When it comes to meditation, it can often feel like a daunting task that takes way too much effort and time to even contemplate. And yet the idea of meditating and all its glorious benefits can push our intrigue levels to the max and make us want to explore it further. Are we right?

Especially when there are so many credible scientific studies that have shown the benefits of doing meditation each day. These science-backed studies have proven that in different circumstances meditation can potentially: 

So, if you’re reading this, we’re presuming that you may want to experience some of these science-backed benefits of meditation. We’ve made it easier for you to get to grips with the basics and learn how to get started with meditation. Let’s go!

What Can Meditation Be Used For?

  1. Meditation for stress 
  2. Meditation for self-esteem 
  3. Meditation for confidence 
  4. Meditation for better sleep 
  5. Meditation for patience and calm
  6. Meditation for happiness 
  7. Meditation for pain control 
  8. Meditation for mindfulness 
  9. Meditation for focus 

The list is endless for the types of meditations out there. Today we’re going to be focusing on everything you need to know about the basics. 

Meditation For Beginners

How To Start Meditating In 3 Simple Steps

Step 1: Find/Make Time

Finding time to focus on yourself can seem self-indulgent and self-absorbed. Today, change that way of thinking and realise that time spent developing yourself is pretty priceless. People usually find setting aside time in the morning to meditate is a superb way to set them up for the rest of the day. No time in the morning? Get up 10 to 20 minutes earlier. It really is that easy.

Step 2: Choose How Long To Dedicate

Meditation times vary from 5 minutes upto days on end. As this is a guide to meditation for beginners, we’ll start with the lower end (phew). So start with 10 minutes each morning, afternoon or evening and slowly lengthen your sessions if time permits. This also depends on the length of the guided meditation tutorials you watch. Our sleep meditation app Rise has videos which are usually around 10 minutes long. Or if you’re doing unguided meditation, you can pick and choose your own timings. 

Step 3: Find Your Zen Den

A corner in the kitchen, the spare bedroom, a chair on the patio or maybe in the bathtub. Find somewhere you feel relaxed and separated. The quieter the better. And let family members know that this space is your space while you’re meditating. 

Simple Meditation For Beginners 

The Meditation Technique

  • Sit or lie down in a comfortable place where you feel totally chilled out, for example not on a leather sofa in the midday heat and not on a blanket in the garden on an ants’ nest. Meditation chairs and cushions are a thing, so you could really go for it and opt in to purchase one.
  • Close your eyes and keep them closed. Keeping your eyes closed can be tricky to do at first as you’ll want to see what’s going on. You’ll get the hang of it. 
  • Breathe and become aware of your breathing. How does it feel? How fast or slow is it? Tuning into your breath will in turn relax you and focus your mind. Don’t worry about controlling your breath at this stage, just embrace it as it is and see how you inhale and exhale. 
  • Scan your body starting from the toes to the top of your head. Scanning in this sense means to get in touch with every part of your body – say hello. See how each part of the body is feeling; is it tense, relaxed, achey or comfortable? 
  • Repeat your body scan numerous times. How does your body feel today at this moment? Don’t think about the ‘whys’ of how it feels (Was it that run last night or that old soccer injury?) instead bring your mind back to the ‘hows’ in this moment. 

What happens if thoughts arise and distract you? That’s fine, just bring your thoughts back to your body in this present moment each time. When you’re finished, just open your eyes, wiggle your fingers and toes, stretch and take a big breath. 

3 Steps To Commit To Meditation

  1. Get up 10 minutes earlier to meditate. 
  2. Practice at least 3 times a week for 10 minutes. 
  3. Embrace each meditation session; whether it feels like hard work or not. 

Take your first step into the world of relaxed meditation and reap the undeniable science-backed benefits for your mind, body and soul. 

Download our sleep app Peak Sleep, which includes meditation programs: 

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Sources Cited:

https://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx

https://www.sciencedirect.com/science/article/pii/S1053810008001967

https://www.ncbi.nlm.nih.gov/pubmed/27658913

https://www.ncbi.nlm.nih.gov/pubmed/31373827

Maisie Bygraves

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