The Beginners Guide to Meditation

It used to be only hippies or new age gurus that were into meditation. Research has now shown that meditation is a powerful practice that can bring profound benefits to your mental and emotional well-being.

As a counsellor, I often recommend meditation to my clients as a tool for reducing stress, increasing mindfulness, and cultivating inner peace. If you're new to meditation and unsure where to start, don't worry—I'm here to guide you through the basics and help you embark on your meditation journey with confidence.

Remember, meditation is a journey, not a destination. Embrace the process, stay open to the experience, and enjoy the transformative effects of this ancient practice on your mental, emotional, and spiritual well-being.

Find a Comfortable Position

To begin your meditation practice, find a quiet and comfortable space where you can sit or lie down without distractions. You can sit on a cushion or chair with your back straight and your hands resting gently on your lap. Alternatively, you can lie down on your back with your arms by your sides and your legs comfortably stretched out.

Focus on Your Breath

Close your eyes and take a few deep breaths to centre yourself and relax your body. Then, allow your breath to flow naturally, without trying to control it. Notice the sensation of air flowing in and out of your nostrils or the rise and fall of your chest and abdomen. If your mind starts to wander, gently bring your attention back to your breath without judgment.

Cultivate Awareness

As you continue to focus on your breath, you may notice thoughts, emotions, or sensations arising in your mind and body. Instead of getting caught up in these distractions, simply observe them with curiosity and non attachment. Allow them to come and go like clouds passing through the sky, returning your attention to your breath whenever you become aware of being lost in thought.

Start with Short Sessions

When you're just starting out, it's okay to begin with short meditation sessions of 5-10 minutes and gradually increase the duration as you become more comfortable with the practice. Set a timer or use a meditation app to help you stay on track and avoid getting caught up in wondering how much time has passed.

Be Patient and Kind to Yourself

Meditation is a skill that takes time and practice to develop, so be patient with yourself and approach your practice with kindness and self-compassion. Remember that there's no right or wrong way to meditate, and it's okay to experience moments of difficulty or frustration along the way. Each meditation session is an opportunity for growth and learning.

Experiment with Different Techniques

There are many different meditation techniques to explore, so feel free to experiment and find what works best for you. Some common techniques include mindfulness meditation, focused attention meditation, loving-kindness meditation, and body scan meditation. You can also try guided meditations led by experienced teachers or use meditation apps for additional support and guidance.

Make it a Habit

Consistency is key when it comes to meditation, so try to incorporate it into your daily routine as a regular practice. Whether you meditate first thing in the morning, during your lunch break, or before bed, find a time that works for you and stick with it. With time and dedication, you'll start to reap the benefits of meditation and experience greater calm, clarity, and peace of mind in your life.