When I started to meditate it took me a while to figure out which form of meditation works best for me. But what’s really important when starting meditation for the first time is to try and find a meditation practice that feels comfortable and is doable for you.
The easiest type of meditation to follow is a guided meditation. That literally means when a teacher talks you through the process and you simply listen to the sound of their voice as they ‘guide‘ you through the practice. There are many different types of guided practices available as a starter for 10.
One of my favorites is a lovely ‘Breathing‘ meditation I have that simply focuses on breathing in and out in a relaxed state. But the possibilities are endless.
Perhaps the most important thing to do is ensure you are in a comfortable place. Ideally in a space where you will not be disturbed during your practice.
New meditators will often fidget whilst trying to sit still and spend so much time in their heads that the slightest distraction can throw them off course. So a nice quiet place, certainly in the beginning is absolutely crucial.
Next you need to sit or lie down to practice. Let’s not beat around the bush here, if you’ve never meditated before the first time is going to be tricky.
You will probably ask yourself whether you’re doing it right, what you should be feeling, whether you are meditating or just sitting still. Whatever goes through your mind, just allow it to pass.
Witness the thoughts like clouds drifting across the sky. Just let them go and don’t beat yourself up about how well you are doing. Trust me this gets so much easier in time.
The purpose of meditation is not to punish oneself for not being perfect!
Rather, it is about training us to become aware of the sensations that permeate us, such as the sound of breathing, our heartbeat and the movements of our body.
Learning to meditate requires repetition and patience, not only for beginners but for all of us. But in all honesty it simply takes practice, practice, more practice – and a lot of practice. I joke it’s called ‘a practice’ for a reason. Because that’s what we have to do each day. But the benefits are phenomenal.
Meditation touches a large part of our thinking and is generally something we do regularly, with time allocated to this practice ideally daily. You can read more about the benefits of meditation to improve sleep and reduce stress in my meditation guide here.
Think of it as a form of training and learn to focus your attention back on the present, which helps you develop a stronger sense of concentration, calm and awareness in your everyday life.
An alternative meditation which is another simple practice is a focus meditation.
Simply start by sitting still, sitting with your eyes fixed on the point of your eyebrows, and let your thoughts and sensations rise and fall while you sit still and feel them. You can do this for just a moment or longer it’s entirely up to you.
When you start meditating, start with a few minutes and then ideally build up to about 10 minutes a day.
Meditation is a great way to feel calm and happy and to improve the overall health of the brain and reduce the risk of depression and anxiety.
Meditation is so powerful. It has truly been a life changer for me. It’s helped me deal with stress, anxiety, depression and burnout. It’s why I now teach meditation worldwide and have over 50,000 downloads! If you’re a beginner to meditation, I would suggest grabbing my ‘Just Breath’ meditation which guides you fully through the practice. You need nothing fancy, no white clothes, mountain tops or candles. Just you, your mobile device and a comfy seat.
I look forward to connecting with you in your practice.