How To Meditate – The Ultimate Guide

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Have you ever wanted to learn how to meditate, but weren’t sure where to get started?

The truth is, anyone can start meditating.

And, the great thing is that you don’t need any equipment to get started.

The other great thing about meditation is that you can meditate anywhere.

No need to drive down to the local Buddhist centre! You can get started in the comfort of your own home.

Firstly, why do you want to start meditating? Does any of the following apply:

  1. Feeling overwhelmed with life
  2. Struggling to find motivation
  3. Dealing with stress & pain
  4. Suffering anxiety or depression?

These are some of the most common reasons people choose to adopt meditation.

There are so many benefits of meditation. And, the list keeps growing with new research every day.

The road, learning how to meditate

Which Type of Meditation Is Right For You?

It’s important to choose a meditation that works best for your lifestyle and goals.

There are many different types of meditation to choose from, let’s dive into some of the most commonly practiced today.

Transcendental Meditation

Maharishi Mahesh Yogi created and introduced the transcendental meditation movement back in the mid-1950s.

And, has since grown in popularity around the world.

TM involves the use of a silent mantra for 10–20 minutes, twice per day while sitting with your eyes closed.

This type of meditation is considered a non-religious method. Designed for people who are wanting relaxation, stress reduction, and self-development.

So, if you’re wanting to focus on creating more peace and less stress in your life, TM might be the best option for you.

Main Benefits:

  1. Stress reduction
  2. Peacefulness
  3. Relaxation

Instructions on how to get started:

  1. Find a comfortable area inside or outdoors, a comfortable chair is a good option. Leave your hands and legs in a neutral straight position.
  2. Close your eyes, and take 3 deep slow breaths in and back out.
  3. Keep your eyes closed for the next 10-20 minutes.
  4. Repeat a mantra in your mind. This can be something you’ve made up yourself or from a teacher.
  5. If a thought or sensation occurs, simply return to your mantra of focus.
  6. After 10 minutes, slowly stretch your body back into reality.
  7. Take 5 minutes to reflect on the experience and peacefulness, before finishing the meditation.
Transcendental Meditation style

Zen Meditation

Zen meditation is a very ancient Buddhist tradition, dating all the way back to the 7th century in China.

It has spread quickly from China to other Asian countries. And, today continues to grow in popularity.

The Japanese term “Zen” means “concentration” or “meditation“.

The Zen meditation style works well for anxiety and depression.

Another benefit of Zen is reconnecting with life. Bringing back the feeling of living a full & happy life.

Main Benefits:

  1. Decreases depression & anxiety
  2. Re-connect with living
  3. Bring back happiness into your life

Instructions on how to get started:

  1. Start breathing in a natural way, without trying to change the breath
  2. Try to breathe only through your nose, however, if you have a blocked nose, you can breathe out through the mouth.
  3. Push your tongue gently at the top of the inside mouth, just before your top teeth
  4. Let your eyes gaze at the ground in front of you
  5. If you find your awareness slipping to other objects in the area, slowly bring your attention back
  6. Slightly tuck your chin in, keeping your spine in a neutral position
  7. Allow your body to be soft, with no tension through your muscles
  8. Place your attention on the breath, the breath is the life force linked with your awareness
  9. Feel and be aware of the breath coming down your lunges, into your stomach
  10. Try to practice for 10-15 minutes each day, record how you are feeling after each session
Zen how to meditate

Mindfulness Meditation

Mindfulness meditation currently has the most publicity & popularity in western countries.

This type of meditation revolves around being aware of your thoughts. Usually there is some type of focus point of your choice.

The great thing about mindfulness, is you don’t need any specific techniques, like other meditation practices.

Mindfulness is simply being aware of your mental state & thought patterns.

This makes the practice easy to start for anyone.

Main Benefits:

  1. Simple to get started
  2. Improved self-awareness
  3. More control of your thoughts

Instructions on how to get started:

  1. Start by finding a peaceful & quiet place. Either sitting or lying down on your back in a comfortable position
  2. Take 8 deep breaths in, slowly breathing out
  3. Now start to just be self-aware of the current moment
  4. Become aware of any thoughts which appear. Notice that they appear without your awareness being involved
  5. Without judgment, let thoughts come & simply bring your attention back to the present moment
  6. Continue for 10-15 minutes
  7. Once completed, reflect on the nature of your thoughts. Realize that your thoughts are temporary, but your awareness or the observer, is ever-present.
mindfulness meditation

Kundalini Yoga

Kundalini Yoga is a practice that is a more physical form of traditional meditations.

This meditation involves the movement of energy up your spine, called the 7 chakras.

The main goal of Kundalini meditation is to increase your self-awareness. When the mind is silenced the energy from the chakras is unblocked.

Once the chakras are unblocked, this life force energy can flow freely through your body.

Kundalini has been reported to help with physical pain, building strength, and improve your mood.

Main Benefits:

  1. Great for flexibility & strength
  2. Improves your mood
  3. Helps with pain relief

Instructions on how to get started:

  1. Start by sitting in a comfortable position, have your legs crossed and your spine in a neutral position. Palms can be placed together in front of your chest.
  2. Close your eyes & focus on the center of your forehead, which is your third chakra.
  3. Each breath will be divided into 4 shorter ones.
  4. Hold each breath and then exhale
  5. Break the external breath again into four parts
  6. Try to take around 5-8 seconds on each breath cycle

Kundalini Yoga is always good to initially practice with an instructor. Until you feel comfortable on your own.

How Long Until You See The Benefits of Meditation?

Most people start to see the benfits after the first session of meditating.

It’s always best to start meditation with the intention of long-term growth. The benefits will be seen either physically, or most commonly mentally first.

Remember, the ultimate goal of meditation is to silence the mind & create inner-peace.

The one thing we all have in common is wanting to be happy & find peace in our busy, sometimes stressful lives!

meditation benefits

Important Keys To Remember When Starting Meditation

Let’s go through some of the important areas around meditation, especially for beginners:

Why Do I Keep Falling Asleep

Feeling tired during meditation is completely normal. But if you find yourself falling asleep, you may need to change the times you meditate.

For example, if you meditate in the afternoons, try meditating first thing in the morning instead.

Falling asleep may also mean you’re not getting enough regular sleep.

Try to get at leaset 7 hours sleep each night, which will definitely help.

My Back Keeps Hurting When I Meditate

When sitting in a neutral position, it’s common to feel some discomfort.

Try to be aware of any sensations in your body, good or bad. Bring your awareness to the areas of pain without judgment.

After time, the pain should become less and less. If the pain becomes overwhelming, try changing your position.

Lying down is also an option when meditating.

I Keep Having Distractions & Can’t Control My Thoughts

It’s completly normal to have thoughts arise & distractions during meditation.

Meditation practice isn’t about removing all thoughts. It’s about not attaching yourself to them.

Once you become the observer of your thoughts, you will take less notice of them.

Thoughts are finite, they appear temporarily. But the infinite awareness is always present.

Associate yourself with the awareness & simply observer your thoughts, and then let them go.

The process becomes easier with practice!

how to meditate wrapping up

Wrapping Up

As you can see, there are many different types of meditation to choose from!

In conclusion, it’s important to choose a meditation style that suits your lifestyle. The answer will be different for everyone.

Are you struggling with motivation, self-confidence, and trying to lose weight?

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Leave a comment below, let us know which type of meditation is your favorite!

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