12 Oct 3 Simple Meditation Techniques for Beginners
Meditation and mindfulness have become buzzwords over the last few years. Yet, they’re nothing new, forming integral parts of many religious practices and beliefs. To practise meditation means to pursue an internal effort to train the mind or focus on a feeling of consciousness and presence without interacting with passing thoughts. By regularly practising meditation you learn the habits of your mind, allowing you to gain a better understanding of your overall well-being. That’s in addition to a host of other health-related benefits, including reduced stress and anxiety and an improved ability to relax.
As a beginner, the world of meditation can seem daunting. There are many different forms and techniques associated with it, making it difficult to know where to start! We want to simplify things and share mindfulness meditation techniques for beginners that we can all try and build into our daily lives. It’s more important than ever to take time out to focus on our well-being in a digital world where our minds are faced with a constant influx of information. That’s why as digital detox specialists, meditation and mindfulness techniques feature prominently in our retreats and workshops.
Simple meditation techniques for beginners
#1 Take a yoga class
When you’re getting started with mindfulness meditation, it can be a little confusing. What should you feel like when you meditate? How do you observe thoughts without reacting to them? That’s why trying a guided mindfulness meditation practice, such as yoga, is a great place to start. And don’t worry, most beginners’ classes don’t require you to be an expert yogi! There are also many guided videos and online resources if you’d prefer to try meditation at home. Quite simply, the teacher will help you focus on your breathing and relax different areas of your body, letting go of superfluous thoughts. You’ll be amazed at how you find clarity with your mind and a sense of inner calm.
#2 Challenge yourself to a mindfulness meditation month
Now you know how your body and mind feels during mediation practice, you will be better prepared to start mediating alone. Mediation certainly takes time to master, so set yourself the challenge of meditating for 5 minutes every morning or evening for a month.
How do you meditate at home with so many distractions? At the start of every mini mediation session, begin with a digital detox. Find a quiet, comfortable place to sit or lay, and banish all digital devices. As attention span zappers, smartphones are especially distracting and recent research shows that a third of the notifications we receive actually worsen our mood! Put your phone in a different room to give yourself the best chance of focusing.
When you’ve found somewhere calm to practise, close your eyes and focus on your breathing, as the teacher showed you. Observe how your ribs, chest, shoulders and stomach feel as you inhale and exhale. Every time your mind wanders and thoughts creep in, re-position your focus on your breath and how your body feels. Physically relax all of your body parts, starting with your toes and make your way up your body. When you have finished, wake up each part of your body in the same order that you relaxed them. Try a gentle wiggle or shake and then slowly open your eyes.
#3 Slowly increase your meditation practice
After your month of mindfulness meditation is complete, try and increase the amount of time you practise each day. Ask yourself what time of day works best for you – is it the morning or the evening? As you become more confident and less likely to be distracted, try and practise meditation in public places. One of the wonderful things about mindfulness meditation is that you can practise it anywhere, whether that’s on a park bench during your lunch hour or on a long-haul flight.
In our 24/7 world, where our minds are constantly fed information, it’s important to make time to rest them. So, switch off your devices and give both your mind and body a proper chance to recharge.