How To Meditate: For Beginners

Like an excited child, most people’s bodies have a tough time sitting still, so stretch, wriggle, and scratch out those itches before you sit down to meditate! It takes some getting used to, but the positive focus becomes easier each time. As author and holistic expert Susan Piver says, “You’re training yourself to place your attention where and when you want.”

Ten Good Reasons to Meditate

Here are some compelling health benefits you reap when you meditate:

1 – You May Reduce Stress and Anxiety if You Meditate:

One of the most well-known benefits of meditation is its ability to reduce stress and anxiety. By focusing on your breath and clearing your mind, you can quiet the constant chatter of your thoughts and find a sense of calm. This can help reduce feelings of stress and anxiety, which can significantly impact your overall health and well-being.

2 – Meditation Improves Sleep:

Many people struggle with sleep issues, but practicing meditation can help to improve the quality of your sleep. By calming your mind and reducing stress, meditation can help to create a more relaxed state that promotes restful sleep. This can help improve your energy levels and overall health and boost your mood and cognitive function.

3 – You Can Increase Focus and Concentration if You Meditate:

Meditation can also help improve focus and concentration, making it an ideal practice for those who struggle with distractions or staying focused. By training your mind to concentrate on a single focus point, you can improve your ability to focus on tasks and minimize distractions.

4 – Meditation Boosts Immunity:

Meditation has been shown to positively affect the immune system, helping to increase the number of immune cells in your body. This can help to reduce your risk of illness and improve your overall health and well-being.

5 – You Enhance Self-Awareness When You Meditate:

Meditation can help to increase self-awareness, which is the ability to understand your thoughts, feelings, and behaviors. This can help you better to understand your motivations, desires, and triggers and give you the tools to make positive changes in your life.

6 – Meditation Improves Emotional Regulation:

Practicing meditation can help to improve emotional regulation, allowing you to manage your emotions more healthily and productively. By learning to control your thoughts and emotions, you can reduce the impact of negative emotions and increase your ability to cope with stress and challenges.

7 – Meditating May Help Reduce Pain:

Meditation may help to reduce pain and discomfort, making it an ideal practice for those who struggle with chronic pain or discomfort. Focusing on your breath and relaxing your muscles can reduce physical tension and decrease the severity of pain symptoms.

8 – Meditation Increases Happiness:

Meditation can increase happiness and well-being by reducing stress and anxiety and improving your mood. Practicing mindfulness and gratitude can cultivate a more positive outlook on life and increase feelings of happiness and contentment.

9 – Meditating Improves Cardiovascular Health:

Meditation can also help to improve cardiovascular health by reducing stress, lowering blood pressure, and improving circulation. By reducing physical and mental stress, meditation can help to reduce your risk of heart disease, stroke, and other cardiovascular conditions.

10 – You Increase Mindfulness When You Meditate:

Lastly, meditation can help to increase mindfulness, which is the ability to be fully present and focused at the moment. Practicing mindfulness can improve your ability to focus, reduce distractions, and cultivate a more positive outlook on life.

A Beginner’s Guide on How to Meditate

Master these basic principles, and you will be on your way to a clearer mind and better-relaxed body and reap the numerous health benefits.

1) Prepare to meditate: Sit cross-legged on a soft surface or in a straight-backed chair with your feet flat on the floor. Place your hands comfortably on your knees or thighs, keep your thoughts positive, take a slow, deep breath, and close your eyes. You’re ready to meditate.

2) Take another slow, deep breath, inhaling a count of 4. Imagine inhaling positive energy, letting the air settle deep into your lungs.

3) Hold this breath for a count of 2, or as close to this number as possible. Don’t strain– learning to meditate requires patience and acceptance of your body and its needs.

4) Last, exhale slowly to a count of 4 in a leisurely manner, emptying your lungs while releasing any stress and other energy that is not positive. Once again, don’t strain; be gentle with yourself while reveling in the positive vibes you’re feeling.

5) Pause for a count of 2, then calmly repeat the sequence: inhale for 4, hold for 2, exhale for 4, pause for 2.

Congratulations! You’ve now learned to meditate. A meditation session lasting three or five minutes is ideal for beginners. Masters often go for around an hour, but don’t despair! Learning to meditate isn’t a competition; it’s a personal path to wellness where the only thing that counts is your health and peace of mind. Blessings on your journey.

Final Thoughts on Learning to Meditate