08/08/2023
Meditation Tips for People Who've Never Meditated in Their Lives
You don’t need to totally clear your mind
In theory, meditation sounds easy — you sit in one place for a while, not doing anything (even thinking).
But when you realize you have no idea how to magically make your mind go blank, which is basically the opposite of how meditation's supposed to make you feel.
Before you give up, know that meditation for beginners does exist. To ease into meditation just remember:
1. You don't need to meditate for hours.
You don't even have to last 20 minutes. For many first-time meditators, doing nothing other than sitting quietly with your thoughts can feel (and sound) totally strange.
Instead, aim for shorter chunks of time and build from there: Try three to five minutes if using a guided app.
2. Practice focusing on different areas of your body.
For those who get easily distracted and have a “restless” or anxious mind, doing a body scan — focusing on different sensations from head to toes — can help redirect your attention away from your thoughts. Counting breaths, breathing in for five seconds, holding for five seconds, then breathing out for five seconds, can also do the trick.
3. Do it while you're drinking your morning coffee.
a. A good way to make meditation fit more naturally into your routine: couple it with something you already do daily, like drinking coffee. (You never forget to caffeinate, so you won’t forget to meditate when the two are linked.) Practicing in the a.m. also guarantees you won't "forget" to meditate later in the day. Plus, it doesn't hurt to start your day this way.
4. Find a spot and just sit.
You can practice on the floor, on a cushion, or chair. All that matters is that you’re in a position that is comfortable and will help you remain attentive. Your bed is probably not a good place to meditate.
Once you find a location that works associate this with meditating so that your body and mind line up with it. Try to avoid making excuses to avoid meditating on the days you can’t practice in your place. Remember, you can meditate anywhere.
5. Do not force it.
The more you practice, the less you’ll feel compelled to force yourself to relax and it will happen.
6. Don't expect to completely clear your mind.
Contrary to popular belief, meditation is not about clearing your mind or stopping your thoughts. There will be times when your mind just won’t stop buzzing.
When you notice your mind has wandered, don’t be hard on yourself, just shift your focus back to your current exercise, be it breathing or body scan, or just tune back into your guided meditation.
7. Don't necessarily search for silent spaces.
Yes, being in a quieter space is typically easier for beginners, but some people prefer meditating in busier places so don't be afraid to try different things to see which one works for you.
"Never be put off from meditation with the amount of noise around you, even when you're a beginner." That is what meditation is all about, what's going on inside of you, not your surroundings.
