Meditation for Beginners: Your Complete Guide


Meditation is one of the most effective ways to develop a better understanding of yourself. In meditation, you passively observe your thoughts without any struggle to suppress them or force them to disappear. The benefits of this age-old practice are manifold – focused attention, calm mind, clarity of feelings and thoughts, relaxation, rejuvenation, better inner strength and the ability to maintain emotional balance even in stressful situations,” Dr. Deepak said. Mittal, Founder, Divine Soul Yoga.

The expert added that furthermore, studies have shown that meditation “can reduce depression and anxiety disorders and improve stress-related conditions such as PTSD, fibromyalgia and irritable bowel syndrome.

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Although the benefits of this practice are many, you can often find it difficult and tedious, especially if you are a beginner. According to Dr. Mittal, the two main reasons are problems with thoughts and restlessness. But, it is important to know that these problems are encountered “even by the most experienced yoga practitioners”. “A little guidance is what you need to maintain consistency and ensure that meditation part of your daily routine,” he said.

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Tips for starting your meditation practice, according to Dr. Mittal

Meditation is the subtle art of doing nothing and letting go to relax into one’s true nature, which is peace, joy and love. In today’s life, it is more of a necessity than a luxury as it makes you stress-free, calm, healthy, happy and pain-free. So if you are aiming to start your meditation practicehere are some valuable tips to help you maintain your consistency and live a happy, stress-free life.

1. Set no expectations

You must understand that meditation is not a quick fix for all the problems in your life. It will take time and effort to reap the real benefits of the practice. At first, you will find it difficult to hold back your thoughts and calm your mind. However, the idea is to stop resisting your thoughts and accept them as they come. You may notice things happening around you, different types of sensations in the body, or perhaps judging others or yourself. These are natural responses similar to breathing.

When things like this happen, write down the thoughts, then take a moment to pause. There is no need to immediately bring your attention back to your breathing. Instead, let go of what was distracting you and reopen your attention. Then slowly bring the focus back to your breath and land again.

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2. Find a suitable time

As a beginner, you might feel like there has to be a specific time to meditate to get its benefits. However, this is not the case. The ideal time for meditation is when you can make it work. If you try to meditate at a time that coincides with your responsibilities and schedule, you will end up feeling unmotivated and frustrated.

Instead, it’s always a good idea to choose a time that works best for you. But, whatever time you choose, try to stick to it and make it part of your daily routine.

3. Be comfortable

Sitting to meditate is a problem for most beginners. Since you’re not used to sitting still, hustle may occur, making meditation difficult. You should be aware that the body needs time to rest and calm down. Therefore, it is important to continue your practice, focusing on your breath the entire time. Also, another thing to consider is to maintain a comfortable position at all times to meditate successfully. Although you may have seen people meditating in the lotus position, there is no need for you to do the same. It would be better if you had a position that you could hold for a long time to continue your practice.

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4. Continue your practice

Nothing is easy in this world. Instead of looking for the causes why you cannot follow the practice, keep an open mind and explore the difficulties with curiosity. Practicing curiosity and acceptance in meditation can help you translate such feelings easily in everyday life.

Over time, it will also help you grow sensitization during meditation practice.

There is no right or wrong way to meditate. You can be successful in your practice by meditating in the way that works best for you. So, without hesitation, keep trying different approaches until you find what works for you. As you start to notice more peacejoy, compassion and love, you will know it works.

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