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Meditation for Beginners: Top 10 Tips To Get The Best Experience
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Why People Meditate
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The Benefits of Meditation
- Reduces Pain without releasing pain-reducing chemicals, called opioids.
- Reduces Blood Pressure
- Ease Symptoms Of Anxiety And Depression
- Help You Quit Smoking (And Other Bad Habits) Meditation will give you nearly a 90% chance of stopping smoking and never relapsing.
- Become More Spiritual And Improve Your Life
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Start Small
Focus only on meditating 2-5 minutes each day, then after seven days, add 2-5 more minutes.
It’s not the length of time that matters, it’s merely the consistency and commitment to doing it every day that counts.
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Remember, It’s Easy
It’s easy to get lost in the idea that you have to have the perfect space, the perfect meditation cushion and be in a perfect position.
Meditation should feel natural and easy, even if that means just sitting in your car on your lunch break.
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Stick With A Method
Choose one type of meditation and stick with it for at least a month. If, after that time, you don’t feel like it’s working for you, explore something else.
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Be Kind To Yourself
Meditation is a respite, a quiet time, a time to be at peace with yourself.
Treat yourself with complete compassion and kindness when you meditate.
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Be Patient With Yourself
We love to put pressure on ourselves to be perfect all the time, but meditation is not the time and place for that.
Allow yourself room to breathe and practice patience along with compassion for yourself.
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Practice Non-Judgement
It’s easy to think that being distracted, fidgeting, or having your mind wander is a negative experience.
Meditation isn’t about fighting or resisting those natural occurrences. It’s about experiencing them and allowing them.
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Find A Meditation Buddy
You can practice meditations together and share your experiences, or you can simply hold each other accountable.
We’re more likely to commit to something when we’ve told someone else we’re going to do it.
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Building a Habit of Meditation
- Choose Your One Habit & commit to it.
- Attach meditation to your morning routine.
- Tell Someone. It is extremely powerful for building a habit.
- Reward Yourself to keep you motivated.
- Make Meditation Part Of Who You Are.
- Meditate Every Day.
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SIMILAR ARTICLES & IDEAS:
10
Key Ideas
Sit for just two minutes
Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be me...
Don’t get caught up in the how
Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.
Count your breaths
Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
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Mindfulness in major religions
Instructions for mindfulness meditations have been found in ancient texts of nearly every major religion, but it's Buddhism that exemplifies best mindfulness meditation: it...
Meditation and healthcare
Meditation has drifted from its religious connections and has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stress and illnesses of the modern world.
3 core components of meditation:
- Awareness: Focus on developing awareness.
- Non-Judgement: Witnessing an experience or sensation without attachment or criticism.
- Peace: Though your feelings are valuable, mindfulness teaches you how to find serenity despite them.
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Habits and behavior change
Habits are a type of learning
They generate an impulse to do a behavior with little or no conscious thought.
By forming a habit, the brain frees the mind to do other things without deliberation. So behaviors that require concentration, deliberation, or extended effort, are not habits.
What drives motivation
Motivation is not driven by pleasure and pain, but rather by the desire to escape discomfort.
Our brains get our bodies to do what they want through discomfort. And the same rule applies to psychological discomfort.