Meditation for Beginners
Meditation is a practice that has been around for centuries and is seen in a multitude of spiritual and cultural practices. It is not about removing every thought from your mind, but more so finding the ability to focus despite the mental chatter.
With everything going on in the world, it's so important - now more than ever - to have the ability to call your energy, your thoughts and your power back to yourself. Meditation is a great way to practice and develop this ability.
And I know, the thought of meditating sounds intimidating for some and boring for others, but fret not! This blog will teach you everything you need to know to start your own meditation practice, and hopefully make meditating a little less daunting for you.
Step 1: Create Your Meditation Space
Start by finding a quiet, comfortable space where you can find stillness and not be disturbed. This space can be anywhere and doesn't have to be an elaborate thing. As long as you feel that you are in an environment that encourages relaxation and introspection.
Step 2: Meditation Posture
It is important to find a position or posture that is comfortable for you - both sitting or lying down is fine. Now if you lay down, be sure to set an alarm if you have something to do or some place to be lol. If you’re sitting, sit up nice and tall, and rest the hands comfortably in/on your lap. Take a deep breath and relax the shoulders.
Step 3: Breathwork
Gently close the eyes and take a deep breath through the nose for a 4 second count. Breathe out through the mouth for a 4 second count, with enough force to clear all the air out of the lungs. Keep this 4 second count for each breath you take. Feel the breath fill up and circulate through the lungs as you breathe in, then visualize the air draining from the lungs as you breathe out. Use this breathwork technique as an “anchor” if you will, to bring your focus back when your mind starts to inevitably wander.
Step 4: Start Small
In the beginning, short and sweet is the way to go. Starting with small sessions or simple exercises allows you to build the muscles of your mind. It takes time to build a meditation practice, but consistency and practice will yield AMAZING benefits. Before you know it, 5 minutes turns to 10, then 10 minutes turns to 30.
The “Five Senses” meditation exercise
The idea behind this meditation exercise is to take the time to check in with each of your senses and have a dialogue with the body. Anytime your thoughts begin to wander, acknowledge the thought and then return to your breath.
Remember: breathe in through the nose for 4, out through the mouth for 4.
Sight: What do you see? Feel free to open your eyes here and actually observe. Do you see anything you are grateful for, or that brings you joy?
Hear: Gently close the eyes again. What do you hear? What do your ears pick up on?
Feel: What do you feel? Go from head to toe and check in with your body. Do you feel any aches or pains? Any areas that feel a little tight? Feel free to move around or stretch here. And when you’re done, return to your breath.
Taste: What do you taste? Feel free to take a sip of water here, then return to your breath.
Smell: What do you smell as you take those deep breaths in through the nose?
Meditation has a tremendous amount of benefits including better quality sleep, improved focus, stress relief, and a stronger connection to yourself, your well-being, and your inner peace.
There is no right or wrong way to meditate, and with time you’ll develop a routine that feels comfortable for you. This is your *personal* journey to self-mastery and self-discovery, so have grace with yourself and enjoy the process.
I hope you enjoy this blog post, and that you give this meditation technique a try! Don’t forget to follow @hotmomwellness on Instagram and Youtube for more wellness related content!
