Meditation 101
Ready to start meditating?
Most people are familiar with the Asana practice of yoga, known as the physical poses we practice on the mat. But, did you know the physical practice is used to work the body in order to rest the mind? Bringing us to remember, yoga is a holistic system built of Asana, Pranayama, and Meditation.
When you are first beginning your meditation journey it may seem difficult, silly, or even boring. Most people find it easier to start with guided meditations. This style has a narrator guiding you through your meditation practice. Others may find the speaker’s voice to be distracting and choose to play their own music to meditate to. Whichever you may prefer and wherever you may be in your meditation practice, here are a few simple ways to make the most of your time learning how to mediate.
HOW LONG SHOULD YOU MEDITATE?
Know that the time length that you meditate is not the goal to start with. That will grow with time. Start with even just two minutes at first, then gradually moving up to adding two minutes a day. Also, know there will be some days when you sit down to start meditating and your mind just doesn't seem to rest. That is okay! Just get up and try again later when you feel more capable to sit still and quiet the mind.
HOW DO BEGINNERS MEDITATE IN THE MORNING?
When you first wake in the morning, you are not influenced yet by your whole day. Sure, a few thoughts of what’s on your to-do list pop in, but for the most part you’re starting with a clean slate. Meditation can prepare you for the day with a calm and focused mind.
BENEFITS OF MORNING MEDITATION
It sets a tone of calm for the entire day. I used to wake up, turn off my alarm, and immediately pick up my cell phone. This plunged me right into my to-do list for the day, so that within a few moments of waking up, I was already busy and on the path to overwhelm. Within just a few days of putting morning meditation first, I found that it helped me start the day much more peacefully. That feeling of calm and control didn’t just last through the morning. It carried through the rest of my entire day.
It gives me more energy. The endorphins released by meditation aren’t just good for your emotional well-being. They’re also energy boosters. Morning meditation makes me feel more awake and alert. I’ve also noticed that I drink less caffeine throughout the day, which means there’s no mid-afternoon energy slump.
It builds focus. This one came as the biggest surprise to me. Having ten minutes of silence and stillness each morning allows my subconscious mind to do good work behind the scenes, which means that I go into each day with a clear focus on what my priorities should be. I’ve been able to maximize my productivity because morning meditation gives me so much direction and clarity.
It gives me an overall sense of well-being. My life hasn’t really changed much since I started meditating. I have the same demands on my time, and my to-do list can still be kind of overwhelming. What has changed is the way I feel about it. I feel capable of handling everything on my plate with grace and poise. I feel an overall satisfaction with my life. I’m a happier person because of morning meditation.
CAN YOU MEDITATE LYING DOWN?
Did you know you can meditate standing, sitting, lying, or walking? In short, yes. You can meditate while lying down. Meditating is about finding balance of relaxation and focus. When lying down you can begin to become more relaxed, increasing the opportunity to fall asleep. Sitting is the optimal posture to meditate.
SIMPLE EXERCISES ON HOW TO MEDITATE FOR BEGINNERS
You can choose to focus on your breath or a mantra. If you opt for a mantra, go for a word or short phrase that has no specific meaning for you, such as “ohm,” “so hum,” or “seek truth.”
1. Sit comfortably. This can be in a chair, sitting cross-legged, or in any comfortable position. You can lie down, but if you are tired, there is a chance of falling asleep. The idea of meditation is to reach a state of relaxed presence. There are as many ways to meditate as there are people, so find what works for you. There is no wrong way to meditate.
2. Close your eyes. You can begin with a breathing exercise to bring your awareness into the present moment but once you conclude, try to let control of the breath go. Simply breathe naturally.
3. Focus your attention on your breath, breathing in and out of the nose. Notice how the breath enters the nostrils with cool air and exits the nostrils with warm air. Allow your mantra to enter the mind, gently repeating it but not focusing too hard.
4. If your mind begins to wander, gently bring your awareness back to your breath.
Begin with meditating between five to ten minutes, and as you get more comfortable, you can sit for longer.
MEDITATION BENEFITS
The simple truth is that meditation is good for you. Yes, you! You don’t have to be a yogi or a monk or a deeply spiritual person to see dramatic benefits from meditation. It’s good for powerhouse career women and stay-at-home moms. It’s good for businessmen and doctors and lawyers and tech gurus and video gamers. It doesn’t matter who you are or what you’re into; you can benefit from meditation.
Reduces Stress. Stress reduction is one of the most common reasons people try meditation.
Controls Anxiety. Less stress translates to less anxiety.
Promotes Emotional Health.
Enhances Self-Awareness.
Lengthens Attention Span.
May Reduce Age-Related Memory Loss.
Read more about meditation benefits here!