Meditation for beginners guided

Whether you are looking for more peace or less stress in your life, meditation may be exactly what you need. For beginners, however, meditation can be a little frustrating at first.

When you first start meditating, you may experience a mixture of "waiting for something to happen" and "having your mind flooded with thoughts. Meditation practice can be a daunting task, and you may even feel overwhelmed by it at first.

That's why we've compiled this list of 20 tips to help you put yourself in that perfect environment-inside and outside-to properly implement meditation in your daily life.

 

1. Take time to meditate each day

It is important to practice meditation regularly when you first start, because at first you may not notice any results. Later, it will become easier and easier to calm your mind.

The idea is not to do a lot every day: 5 minutes is enough to start.

 

2. Start with the breath

Begin each practice by breathing in and out deeply, focusing only on the movement of your breath.

 

3. Let go of all frustrations

It is completely natural and normal to feel frustrated while learning to meditate. Try not to hold on to these thoughts and don't try to stop them. Just let them float and return to focusing on breathing whenever you think of something else.

 

4. Choose a specific room for meditation.

Try to choose a room in your home that is as quiet as possible and away from distractions. Preferably choose a room with minimal electronics. Read this article to learn how to create your sacred space.

 

5. Set up a peaceful space

Consider having weak lights and/or burning candles. Burning a little incense or diffusing soothing essential oils (such as lavender) can help your mind and body feel relaxed and comfortable.

 

6. Make sure you are not distracted

Let your family, friends or roommates know that you will be busy during the time allotted and that you do not wish to be disturbed. Put your phone on airplane mode.

Meditation is a moment you take for yourself, it is important to be alone with yourself.

 

7. Feel your body parts

As you begin, while focusing on breathing, consciously try to feel every part of the body, starting with your feet. Don't physically touch the parts in question, but just see what you can feel in those places.

After feeling your feet, make your way to your ankles, calves and so on. This is an excellent technique for getting into meditation.

 

8. Commitment

Be involved in practice. The idea is to practice meditation over the long term. It would take too long here to detail all the benefits of this practice, so the goal is to do a little bit every day.

If you can't manage to find 5 to 10 minutes a day to meditate, you certainly have big problems that need to be solved.

 

9. Start slowly

Start by practicing meditation for only 5 minutes a day. You can even set a timer if you wish. When you begin to feel more comfortable, you can increase the time as much as you wish.

 

10. Read a book on meditation

For even more meditation tips, we recommend that you read one or two books on the subject. Understanding in detail what it is used for and how it works helps to calm the mind.

 

 

 

11. Use guided meditations

Listening to a guided meditation CD can be excellent to help you "stop thinking". Focusing on music is another way to disconnect from the mind.

 

12. Practicing the "present moment" throughout the day

During the day, while driving, working, eating breakfast, cleaning or doing anything else, find a few moments of peace in your day by soothing your mind and taking a few deep breaths.

Then, when you have started to breathe, take the time to write down what you feel in the various parts of your body.

 

13. Experimenting with different positions

Meditation can be practiced in various positions. Find the one that is most comfortable for you. You can try the "Lotus" position: sitting cross-legged with each foot on the opposite thigh.

Or sit on a chair with palms up. You can also lie down. All are good as long as you feel comfortable. If you lie down, be careful that it does not induce sleep in you.

 

14. Experiment with different techniques

Meditation can be practiced in many different ways, in fact there are so many that we couldn't list them all here. However, here are a few of them:

• Meditation through breathing techniques,
• Guided meditations,
• Transcendental meditation,
• Meditation through binaural beats,
• Meditation through the sounds of the rainforest

Experiment with what works best for you and what puts you in that state more effectively.

 

15. Letting go of all expectations

The benefits of meditation are as varied as they are useful. You can receive messages during your practice or even later in the day, you can have visions, you can have experience (body exits).

If all you get from meditation in 5 minutes a day is calm of mind, it will already be a huge benefit. Because mental noise consumes your vital energy, induces stress and all the physical consequences that come with it.

On the other hand, don't get carried away by what others claim to have experienced, focus on yourself and remember that you are doing this only for yourself. This is not a competition. Some people will be more likely to get ideas/messages, others will have other experiences that you may never have.

Remember that there is no right or wrong way to meditate.

 

16. Consider meditating in the morning

When we wake up, we tend to brood over the problems of the day before. Practicing meditation in the morning when you wake up or a few minutes later allows you to clear your mind and get more clarity throughout the day.

 

17. Use the flicker of a candle as a focal point.

Just like concentrating on breathing, or on body sensations, staring at the flame of a candle allows you to stay focused instead of letting the mind go wild.

 

18. Define your intent in advance

If you have a particular problem or decision to make and are struggling to find the answer, indicate your intention for what you would like to receive during meditation.

Don't expect a clear answer in the form of your own voice, but simply pay attention to any feelings you may be experiencing or signs that may come afterwards.

Sometimes the best way to solve a problem is to stop thinking about it and let the answer come to you.

 

19. Visualize the light flowing through your body.

Specifically, if you feel that you have a specific chakra blocked, you can actually visualize the white light from the sun going directly into your body.

This can help release blockages. Plan to let go of any old emotional patterns or vibrations and soak up the high vibration of the white light.

 

20. Be grateful for your practice

Even if you feel that you are not getting much out of your meditation, don't give up. Be thankful for the calm and peace that it brings you, even if it is only a little bit.

The effects may not be obvious at first, but over time you will be glad you started. Because the more you practice, the more you will feel a sense of calm, peace and well-being.