If you’re new to meditation, this post will help you get started by teaching you how to meditate for the very first time. It’s so easy to do and you can get started in as few as 60 seconds! Let’s jump right into it!
Before You Get Started With Meditation
Before you dive into meditation, consider this…
Meditation can be tricky to get into for the first time.
Your mind races even when you try to shut it off.
You’ll worry if you’re doing it right.
You might even feel a little stupid sitting there waiting for feelings to wash over you that never come.
And honestly, it could take you several months to several years to even experience anything that even closely resembles success.
But did you know that there’s a way to experience all the benefits of years of meditation practice in just 12 minutes a day?
Yep, it’s true!
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They say they’ve achieved great results — even from listening to it for twelve minutes on the very first day!
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Who Is Meditation For?
Meditation is for anyone who ever feels stressed or overwhelmed, needs to relax, seeks mental clarity, has goals and dreams, wants to improve their life, has questions they need to be answered, or just wants a better mind and body connection.
In short – meditation is for anyone!
Almost anybody can benefit from a good meditation session. Even if it’s your very first time.
Why Should You Meditate?
Contrary to popular belief, the purpose of meditation is not to “let your mind go blank”. If you’re like most people, even attempting such a thing is the fast-track toward anything but.
Different people meditate for different reasons, so you won’t know exactly what you can expect to gain from it until you try it out.
But in the meantime, here are a few benefits most people report from establishing a consistent meditation practice:
- To feel relaxed/diminish stress and tension
- Pain relief
- Resolving problems or crises
- Spiritual development
- Managing mental health
- Insomnia relief
- Mental acuity
- Energy increase
What Do I Need To Meditate Effectively?
Meditation is so simple – you can do it anywhere.
You don’t really need anything other than a place where you will not be disturbed for the duration of the session. Of course, a quiet place is best, but there are ways to meditate even if you don’t have one.
You should wear comfortable, loose-fitting clothes, and make sure you’re comfortable with the temperature.
Some people meditate unassisted, which works perfectly fine. But it’s probably easiest for beginners to use guided meditations, which are amazing!
Should you go the guided meditation route, of course, you’ll need a quality pair of earbuds or headphones.
And that’s all you need!
How To Meditate For Beginners
Now that you have some idea of what meditation is all about, and what you need to meditate effectively, you’re ready to try your first meditation.
The point of this beginner meditation is to get you to focus on your breath as it enters and leaves your body.
You will breathe in and out for about 60 seconds, counting from one to ten.
Instructions are provided below.
Step 1 – Sit Or Lie Down
Some people enjoy using a yoga mat or meditation cushion, but you don’t need anything if you’re just getting started. You don’t even have to sit on the floor if you don’t want to!
Sitting in a chair with your feet flat on the floor is perfectly fine – as is laying down or reclining.
Some guided meditations will instruct you to sit with your spine straight, but again… the most important thing is that you are comfortable.
If you’re more comfortable lying down, and thus can focus more, have at it.
Your meditation practice is just as unique as you are – you make the rules, girlfriend!
Step 2 – Position Your Body
While it doesn’t matter if you sit or lie down, you want to keep your spine straight.
Uncross your arms and your legs (unless you’re sitting in lotus position), and gently close your eyes.
Step 3- Breathing
Now you will breathe in and out for a set of 10 counts.
To familiarize yourself with meditative breathing, once your eyes are closed you will breathe in through your nose, paying close attention to the rise of your belly or chest as it fills with air. You will also notice the coolness of the air on your nose as you inhale.
Once your belly and lungs are filled with air, you will hold for a second or two, then exhale deeply through your nose, noticing the warmth of the air as you exhale.
Inhale – Exhale
The entire meditation (which should last about 60 seconds) consists of you inhaling for 1, holding, then exhaling 2.
Inhale 3, hold, exhale 4.
Inhale 5, hold, exhale 6.
Now inhale 7, hold, exhale 8.
Inhale 9, hold, exhale 10.
Step 4 – Evaluation
You may feel a little light-headed after doing this for the first time, and that’s okay. Give yourself a little time to even out.
How did you feel? Were you able to focus?
Final Thoughts On How To Meditate
Hopefully, now you feel comfortable getting started with meditation so that you can reap all its benefits.
Yet, if you’re like most people, you still might feel awkward meditating in the beginning.
This is completely normal.
Just keep working at it regularly and you’ll eventually get there.
Oh and by the way, if you want to bypass the “beginner initiation phase” and get advanced results straight away, don’t forget to try Zen12!
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