How to start Meditating
Do you wish you could unwind a little better? Has life been stretching you too thin and wearing you out? If you answered yes to either of these questions, then you are in the right place. Meditation is a tool used by many to reflect upon their lives and become more in touch with themselves. Finding the will to meditate can be challenging, so I've outlined some beginner-friendly tips and approaches for you! Here are four tips to start meditation and find your zen.
Create a calming space
If you want to clear your mind, you might need help in a cluttered or messy space. Create a little area of chill that you can either sit or lie down in, and this will help give you a sense of calm before even starting your meditation. You can play calming music on a low volume if this helps you feel more in the mood and moment. Saying some affirmations is an excellent way to get yourself in the mood and start to focus on yourself and your needs. This may feel silly at first, but have faith and embrace it.
Bring awareness to your body & breath
To get yourself into the mindset of meditation, a great way to start is by closing your eyes and focusing on your breathing. Breathe in for four through your nose and out for four from your mouth, thinking either "breathe in, breathe out" or counting the breaths in and out is a useful way to bring awareness and focus your mind. Once you have the breathing under control, start a body scan. A body scan begins by directing your focus to the top of your head, following down your neck and onto your shoulders, then down one arm, down the other and so on. Imagine your focus is a little ball of light tracing your whole body from head to toe. This body scan will relax your mind and body while bringing awareness to the sensations you feel. The rest of the meditation will be more straightforward once you are genuinely situated in your body. This is also a great technique to bring you to sleep on those restless nights.
Start small
It is unlikely that when you start your mediation journey, you will be able to sit for a long time and feel present. So, start with a small amount of time, and as you practice, you will be able to increase that time in increments. Starting with a 2-minute sit is a great way to understand your parameters. Most beginners tolerate 2 - 25 minutes, so if you find you can do a longer meditation, go for it!
You can also start with a guided meditation. They are super useful for keeping breathing on track and getting you used to what meditation feels like. Guided meditations usually provide a 'storyline' that will help you visualize in your mind's eye. You can find free guided meditations on platforms like YouTube and Spotify.
Don't judge yourself
When you start meditating, it is typical that your mind will wander; this is not something to be harsh on yourself about! Rather than trying to empty your mind right away, watch your thoughts go by like clouds and don't hold any judgment of them. If you fidget, open your eyes, or feel like "this isn't working," that is all normal, too. The key to becoming a meditation master is practice, so don't give up on yourself before you begin.
Meditation might unlock some emotions, thoughts, feelings or memories that can be uncomfortable, but don't judge any of these either!