Master Meditation For Beginners in Record Time
10 Practical Meditation Tips for Beginners To Understanding the Mind
Today’s meditation guide is presented by Leo on zenhabits. The habits you are about to discover below is the most important ones you can practice according to the author, who has been meditating for last 10 years on a regular basis.
How Can Meditation Help You?
A lot of people come to us and ask how does meditation really help and what are some practical benefits one can get by meditating everyday?
Well simply put if you develop just this one habit to meditate everyday, it will lead to a lot of other habits just by doing that. With regular practice of meditation, over time you’ll be able to get unmatched focus and learn to stay present. Once you start to get aware, everything changes in day to day life, in each small thing you do.
This simple practice has helped millions of people to become more peaceful and achieve unimaginable levels of focus. Once you get hold of your mind and focus, you can set it on anything you wish and attain states like you can only dream of.
It’s a stress killer. Yes! People who meditate are less worried, they appreciate more of everything in the life. It will take some discipline and time but the fruits are sweeter than you might imagine.
So following are the practice tips for meditation if you are starting out. These aren’t gonna make you expert by any means, but you should be able to get started and go a long way with these.
Don’t worry about applying all of these at just once, I suggest that you bookmark this page. Pick one and come back later to apply more to your routine.
- Sit for just two minutes. Start small as this will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. Keep repeating until you reach 10-20 minutes of daily practice for great benefits.
- Do it first thing each morning. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder for every morning and do it.
- Don’t get caught up in the how — just do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. just sit somewhere quiet and comfortable.
- Count your breaths. Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
- Come back when you wander. Your mind will wander. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. This is the practice, and you won’t be good at it for a little while.
- Get to know yourself. This practice isn’t just about focusing your attention, it’s about learning how your mind works. What’s going on inside there? It’s murky, but by watching your mind wander, get frustrated, avoid difficult feelings … you can start to understand yourself.
- Notice the light, sounds, energy. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds. Another day, try to notice the energy in the room all around you.
- You can do it anywhere. If you’re traveling or something comes up in the morning, you can do meditation in your office. In the park. During your commute.
- Follow guided meditation. If it helps, you can try following guided meditations to start with. Click here to checkout the one I’m using and getting great results with.
- Smile when you’re done. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.
Meditation isn’t always easy or even peaceful. But it has truly amazing benefits, and you can start today, and continue for the rest of your life.
Get the full scoop at zenhabits.
Try ZEN12 a free 12-minute program that meditates for you.