Learn How to Get Started Meditating Today With This Easy Beginner's Guide
Complicated Poses and "OHMMM" Noises Optional
This article is meant to serve as an easy guide to meditation for beginners. If you've been thinking about giving meditation a try, but don't know where to start then fear not; I am here to show you the way. While there are tons of different methods and techniques, and a daunting amount of details to pay attention to if you're really serious about meditating, getting started is actually very easy.
The main goal of meditation is to focus and not let your thoughts run wild. This is actually harder than it sounds, but that's okay, because it's supposed to be hard. The goal is to keep trying and expect that you will not achieve perfection.
Step 1: Get in position to meditate.
Choose a position that you will meditate in. The most common meditation position for beginners is sitting with your legs crossed on the floor with your back straight and your hands in your lap. You may want to sit on a pillow. Another is sitting upright in a chair with your feet flat on the floor, your back straight (and not leaning into the chair too much), and your hands in your lap. You can also meditate laying down, walking slowly, and in many other positions.
The important thing is to choose a position that works for you, try to maintain good posture as best you can, and don't move. You will feel the urge to adjust your position after a short time. These feelings will pass, and if they don't, simply ignore them. Whatever position you start out in, stick to it until you're done. You may have heard that there is only one position to meditate in correctly, but this simply isn't true. There are a variety of meditation styles and none are incorrect or wrong.
Step 2: Breathe.
Breathe through your nose and focus on your breath. Really, really focus on it. Pay attention to the feeling of the air as it passes over the rim of your nostrils. Notice how your chest and/or stomach expands and contracts as you breathe. Don't try to force yourself to breathe any particular way. Your objective is to observe your breath, not to control or change it. However you were breathing before you started paying attention to your breath is fine.
There are a number of things one could focus on instead of the breath, but we will focus on breathing in this easy guide to meditation as it is the most common, requires no special equipment, and you're always doing it. Other examples include closing your eyes and focusing on the white specs that you see when staring at the backs of your eyelids, or staring at the flame of a lit candle.
To help you focus, you can try counting your breaths.
Step 3: Refocus.
You will be surprised at how hard it is to stay focused when meditating. Your mind will feel like that of a crazed monkey with ADD. It's okay. This does not mean you have failed or are doing it wrong. It happens to everyone. Only with consistent practice meditating will this begin to go away. Calmly and gently move your attention back to your breathing. Don't punish yourself; it's supposed to work this way.
That's it, really. Start out small with maybe five minutes a day. Once you are comfortable doing that, try increasing the time slightly. When you are consistently meditating daily, then you can start worrying about getting your posture up to a specific standard and other such more advanced details. Such details are not necessary for beginners to get started meditating.