How to start meditating: Step-by-step guide to meditation

The simple practice of meditation has several health benefits including improving concentration, increasing self-awareness and reducing stress. Here’s how you can start practicing meditation for a healthy lifestyle.

 

Meditation is a practice to calm your mind and attain deep peace and awareness. It is a state of consciousness when your mind is clean and free of any distracting thoughts. You become aware of thing you otherwise ignore like the sound of the bird and your breath. Meditation refers to several practices including techniques to build inner strength, reduce stress and promote relaxation. As per the yoga text, one must pass several stages to reach the true state of meditation. You begin with breath control, physical position and then moves on to the advanced stages of contemplation and concentration. There are the different type of meditations based on mindfulness, compassion, transcendentalism, and yoga. You can select the one you are comfortable with and start practicing it for its numerous benefits. This Step-by-step guide to meditation will help you begin your journey.

 1. Select a time for meditation

It is important to select an appropriate time for meditation, as it will be your relaxation time. You must choose a time when you will be free and will not be disturbed. While morning is usually considered the perfect time to meditate, feel free to do it in the evening or any other time when you are free.

Do not meditate after you have your food, as you tend to feel sleepy after your meal. You should meditate after around two hours after your meal or empty stomach.

2. Find a spot to meditate

Find a spot to meditate

You need a distraction-free place for meditation. The place should be clean and quite. Turn off your mobile phone, television, and computer. If you live with your family or with roommates, close the door of your room before you sit down for meditation. You can light incense or aromatic candles for the meditation. You can also dim the light of the room and light a single lamp to help you meditate.

3. Use a mat or cushion

You can use a yoga mat or cushion to sit down on the floor for meditation. Chairs are avoided as you tend to slump back and lose concentration. Also, you can sit cross-legged position for meditation. Keep your back straight and away from the wall

4. Begin with some warm up yoga asanas

Begin with some warm up yoga asanas

Before you sit down for your meditation session, try to do some basic yoga asanas to warm up your body. This will improve your blood circulation and make you feel lighter.

5. Sit in a comfortable position for meditation

You need not sit in padmasana if you are not comfortable sitting in that position. You will be able to concentrate better when you are sitting in a comfortable position. Keep you back straight, your body relaxed and concentrate on your breathing.

6. Set your timer

Setting a timer will allow you to meditate without worrying about how long you have been meditating. Set the timer and start your meditation. Begin by meditating for three minutes, then gradually increase it to 10 minutes. You can also meditate for a longer duration.

7. Keep your chin tilted downward and mouth closed

Keep your chin tilted downward

While meditating, keep your mouth closed and breathe through your nose. Relax your jaws and practice inhaling and exhaling through your nose. Tilting your chin downwards will make breathing easier by opening up the chest. Keep your eyes closed to avoid visual distraction.

8. Concentrate on your breathing

Focus on your breathing when you meditate. You do not have to analyze how deep you are breathing but be aware of your breathing. You should be present at that moment and experience it. The world fades away when you concentrate on your inhalation and exhalation.

9. Smile

Smile

While practicing meditation, keep a smile on your face. This gentle smile will enhance your experience and you will feel happy.

10. Slowly open your eyes

As you hear the buzzer of your alarm, gently and slowly open your eyes. Take your time and slowly do some stretches before you get up on that mat.