How To Get Started with Meditation

Published by lisabeachy on

Hello, lovely friends! I’m Lisa Beachy, a spiritual intuitive and reiki master here to share a bit of light and love. As someone who has been on my own healing and spiritual journey for many years, I understand the deep nourishment practices like meditation can offer our minds, bodies, and souls. However, I also know just how challenging it can be to start and stick with a new mindfulness habit amidst our busy modern lives!

Today, I want to offer you some guidance and encouragement around beginning a meditation practice, or deepening one you already have. This practice can open you to a wealth of benefits – reduced anxiety, increased calm and focus, self-awareness, better sleep, and more. While establishing a meditation habit requires commitment and patience with ourselves as beginners, it is one of the greatest acts of self-love. When we set aside time to quiet the mind and focus inward, we give ourselves the gift of inner peace and centeredness that heals us from the inside out.

So come meditate with me for a while as we explore how to get started and avoid common beginner pitfalls. Draw on my experience as your guide – I’m cheering you on each step of the way! Know that the effort you put in now will continue to serve you in living a more conscious, connected life. Let’s begin this journey together…

What are the benefits of starting a meditation practice?

Meditation can provide many benefits for both your mental and physical health. Some of the key benefits of starting a meditation practice include:

• Reduced stress and anxiety. Meditation helps activate the body’s relaxation response, slowing heart rate and breathing which can lower stress hormones.
• Improved focus and concentration. Meditation helps train your mind to stay focused in the present moment instead of wandering to the past or future. This helps improve focus and concentration skills.
• More self-awareness and self-understanding. As you observe your thoughts during meditation, you can gain insights into your mental habits and patterns. This allows for greater self-awareness.
• Increased creativity. Meditation helps get your mind out of its habitual thought patterns, allowing more creative thoughts to arise.
• Better sleep. Meditating on a regular basis can help improve sleep issues like insomnia. The relaxing effects promote deeper, more restorative sleep.
• Boosted immune system. Some studies have found meditation may enhance immune function and reduce inflammatory markers. Stress weakens the immune system, so reducing stress can have benefits.

Starting a meditation practice, even just 5-10 minutes per day, can provide these enhancements to both mental and physical wellbeing. It takes consistency and patience, but the long-term rewards are well worth the initial effort.

Join Me for Guided Meditations on YouTube

How do I start a daily meditation habit?

Starting a consistent daily meditation habit requires commitment and patience with yourself. Begin by setting realistic goals to make it a sustainable practice. Here are some tips:

• Start small – Begin with just 5-10 minutes per day. This is enough time to get benefits but won’t seem daunting.
• Pick a set time – Try to meditate at the same time every day, like first thing in the morning or before bed. Consistency is key.
• Find a quiet spot – Choose a place in your home without too many distractions or noises. Turn off any electronics.
• Get comfortable – Wear loose, comfortable clothing and consider sitting on a cushion or mat. Find a posture that is relaxed but alert.
• Choose a technique – Techniques like mindfulness, breathing exercises, mantra, or visualization can help focus your attention.
• Be patient – Your mind will wander, especially when starting out. Gently return focus to your object of meditation like the breath.
• Use anchors – Things like candles, incense or music can help cue your brain it’s time to meditate.
• Track progress – Use a meditation app or journal to help track your progress and build the habit.
• Don’t judge yourself – Every meditation session will be different. Don’t judge your practice or get discouraged. Simply return to your technique.

Starting small, sticking with it, and being patient with the process will help make meditation an integrated part of your days.

What are some common mistakes beginners make with meditation?

Meditation seems simple, but there are some common mistakes beginners often make. Being aware of these can help you avoid developing bad habits in your practice:

• Having unrealistic expectations – Many newcomers expect immediate, blissful tranquility from meditation, but it takes time to retrain your mind. Don’t get discouraged by normal mental chatter.
• Forcing relaxation – Don’t try to force meditation. Relaxation naturally arises through gentle practice. Forcing can create agitation and tension.
• Suppressing thoughts – Let thoughts come and go without judgment. Trying to suppress thoughts often backfires and amplifies them.
• Getting distracted by discomfort – Physical discomfort is common. Gently acknowledge it without reacting and return focus to your anchor like the breath.
• Skipping consistency – Sporadic meditation prevents you from progressing. Daily sessions, even if very short, provide compounding benefits.
• Practicing in noisy environments – Find a quiet place to avoid disruptions. Noise easily scatters attention. Use noise-blocking aids like earplugs if needed.
• Intense poses – Don’t feel you need to sit in advanced yoga poses. Find a simple, comfortable posture conducive to stillness.
• Comparing yourself – Don’t compare your practice to others. We all progress at different paces. Comparison breeds frustration.
• Expecting only relaxation – Meditation can generate a variety of states including clarity, insight, energy or even boredom. Don’t get attached to relaxation.
• Using meditation to escape – Meditation is about awareness, not checking out. Face and accept how you feel in the moment.

By avoiding these common mistakes, you’ll develop a solid foundation for an effective meditation practice. Be patient with yourself and the benefits will come.

What are some good meditation techniques for beginners to try?

As a beginner, it’s helpful to try a variety of meditation techniques to see what resonates with you. Here are some of the most accessible for beginners:

• Breath awareness – This simple technique involves focusing on the sensation of your breath as it enters and leaves your body. It helps train present moment awareness.
• Body scan – You systematically pay attention to sensations in different parts of your body from head to toe. It promotes greater connection to the body.
• Walking meditation – While walking at a normal pace, you pay attention to the physical sensations of each step. It brings awareness into a daily activity.
• Mantra meditation – You silently repeat a word or phrase like “Om” to give the mind something to focus on. Mantras help minimize distracting thoughts.
• Visualization – You form mental images, like picturing a peaceful setting, to focus your attention. Visualization taps into imagination.
• Loving-kindness – You repeat phrases like “May I be happy” directing feelings of love and compassion first to yourself and then to others. This cultivates positivity.
• Gratitude – Focusing on things you’re grateful for generates positive emotions. It’s a nice practice first thing in the morning or before meals.
• Chanting – The repetition of chants like “Om Namah Shivaya” can deeply relax both mind and body. The vibration and meaning can be soothing.

Try sampling these techniques for a few days each to gain a sense of what feels best for you. Having a variety of options makes starting a meditation habit more appealing and sustainable. Don’t worry about mastering any technique at first, just explore.

What should I wear and what posture should I use when meditating?

What you wear and how you sit largely comes down to personal preference and comfort. Here are some useful tips:

Clothing

• Opt for loose, soft fabrics that don’t restrict movement or blood flow. Things like t-shirts, sweatpants, yoga pants or shorts are ideal.
• When sitting cross-legged, looser pants allow your knees to rest comfortably on the floor.
• Socks or house slippers can help keep your feet warm if needed.
• Have a sweater, blanket or jacket handy in case you get cold while sitting still.

Posture

• Find a posture that allows you to sit upright but relaxed. This might be on the floor, in a chair, or on a cushion.
• Common positions are sitting cross-legged, kneeling, or in a chair with feet flat on the floor.
• Keep your chest open and spine erect without being rigid. Shoulders should be loose and relaxed.
• Your chin can gently tilt downward with the back of the neck long.
• Hands may rest on the thighs or in the lap with palms up or down.
• Close your eyes, or keep them slightly open with a soft downward gaze.
• Adjust if you feel tension, tightness or pain. Comfort allows you to sit longer and focus inward.

Wearing non-restrictive, cozy clothing and finding an aligned yet relaxed posture will help create the optimal setting for your meditation practice.

What time of day is best for meditation?

While you can meditate successfully at virtually any time of day, there are some general guidelines on the optimal times to practice:

• Morning – The quiet morning time before the day gets busy is ideal. Your mind tends to be calmer after waking up. Try meditating before you start checking emails, messages or social media.
• After work – Meditating right when you get home from work helps you transition from your busy day to evening relaxation.
• Evening – The evening is great for releasing stress from the day. Avoid meditating right before bedtime, however, as it can energize your mind making sleep difficult.
• Before meals – Meditating before meals centers and grounds you, setting the stage for mindful eating.
• Mid-day – Short midday meditation sessions are rejuvenating breaks that boost concentration and awareness for the rest of the day.
• Upon waking – You can set your intention and cultivate gratitude first thing when you wake up.
• Bedtime – A brief meditation right before bed readies your mind for rest.

Consider your own energy levels and schedule tendencies. If you’re an early riser, morning may work best. Night owls often prefer evening sessions. Find times you can be consistent with each day.

How can I stay motivated and consistent with meditation?

It’s normal to struggle with consistency when you’re just starting a meditation practice. Here are some tips to help you stay motivated:

• Find an inspiring teacher or community. Guided meditations, local meditation centers and online forums can bolster commitment.
• Set up reminders and cues. Post meditation notes around your home. Set phone alerts for practice times.
• Start a journal or log. Note how you feel before and after sessions. Review it when lacking motivation.
• Schedule it like any other appointment. Put it in your day planner and consider it non-negotiable.
• Practice first thing. Meditate in the morning before getting caught up in distractions.
• Keep supplies ready. Have your cushions, timer, candles etc. prepared and accessible.
• Make it social. Arrange to meditate with family or friends. Mutual support breeds consistency.
• Track growth with an app. Seeing tangible practice stats can keep you on track.
• Don’t beat yourself up. Have self-compassion on days you miss. Just gently return to routine.
• Notice benefits. Pay attention to improvements in sleep, focus, anxiety etc. from meditating.

Making meditation a habit requires patience with yourself as you build consistency. Try to enjoy the process versus focusing only on goals or length of sessions.

🎥 Join Me for Guided Meditations on YouTube

How long before I notice benefits from regular meditation?

Many newcomers to meditation want to know how soon they’ll begin experiencing the touted benefits. The time frame depends on the individual and the consistency of their practice. Here are some general timelines for notable effects:

• Days to weeks – Increased feelings of calm, relaxation and self-awareness.
• Weeks to months – Improvements in focus, mental clarity, sleep quality, and management of stress or anxiety.
• Months to years – Decreased depression and blood pressure. Strengthened immune system. Changes in gray matter volume in areas of the brain related to self-regulation.
• Long term – Studies suggest long-term meditators may enjoy cellular health benefits including longer telomeres which indicate biological aging.

Some benefits are subjective, like feeling more accepting toward yourself and connected with others. Others are measurable changes like lowered inflammatory markers.

It’s important to note that meditation works cumulatively so regular, daily practice will elicit changes faster than sporadic sessions. Patience and persistence will take you far.

The rewarding feelings of calm and clarity keep many coming back to their cushion or chair. Rather than tying meditation’s value only to measurable outcomes, see it as time set aside for self-care and inner peace.

What are some tips for dealing with a wandering mind during meditation?

It’s completely normal for your mind to wander frequently when you’re new to meditation. Here are some effective ways to kindly handle a wandering mind:

• Note where your mind went, without judging it. Observe the thoughts non-reactively.
• Gently guide your attention back to your point of focus like the breath or a mantra.
• Label your thoughts as “thinking” or “wandering” to remind yourself to return to the present.
• Set a soft mental intention to keep redirecting your mind whenever it drifts off.
• Imagine thoughts as clouds passing through the sky, just letting them float by.
• Consider your breath or the silence between thoughts as an anchor or home base to return to.
• Avoid getting frustrated with yourself or trying to force the mind to stop wandering. This only amplifies the chatter.
• Practice loving-kindness toward your mind, recognizing the thinking as natural.
• Reframe the wandering as an opportunity to build your redirecting skills – the “mental muscle”.
• Trust that a wandering mind will become calmer through gentle, regular practice over time.

Remember it’s about building awareness. Noticing when you’ve wandered is meditation itself! Each time you catch your mind wandering then redirect it, you strengthen your capacity to stay present. Be patient with the process.

What is a good length of time for beginner meditation sessions?

When starting out with meditation, it’s best to keep sessions short and gradually increase the duration. This helps you stick with the habit. Here are some guidelines for beginner session lengths:

• Start with just 5-10 minutes per day. Several brief sessions are better for beginners than one long sit.
• After a couple weeks, if 5-10 minutes feels comfortable, build up to 12-15 minutes.
• Increase your time slowly each week or month – moving to 20, 25, then 30 minute sessions if desired.
• Most benefits can be achieved with 30-45 minutes once or twice per day, but more is fine if you enjoy longer sits.
• For sessions longer than 30 minutes, build gradually. Jumping into hour-long sits too fast can feel overwhelming.
• Shorten your time again if you start experiencing restlessness, pain or dread. Keep it feeling manageable.
• Accept that some days your mind and body will only feel comfortable with a shorter session based on energy level.
• On busy days, even a 10 minute session is fantastic. A few minutes are better than none!

Meditation is about consistency. Starting small allows you to more easily work it into your routine. With regular practice, you’ll likely crave gradually longer sessions for deeper benefits.

Conclusion

Starting a meditation practice holds the potential for profound benefits, but it’s important not to have unrealistic expectations. Establishing a consistent daily habit takes patience and compassion for yourself as you work through the common challenges faced by beginners. Try sampling diverse techniques, tracking wins and insights, finding a community for support, and setting up reminders to stay motivated. Meditation requires simply coming back to the present moment again and again. With an open and gentle approach, the practice deepens in richness over a lifetime.

Summary

Frequently Asked Questions

What is meditation?

Meditation is the practice of focusing your attention to bring about mental clarity, calm, and heightened self-awareness. Techniques like mindfulness, mantra, visualization or breathing exercises train you to direct your focus inward.

Why is meditation good for you?

Research shows meditation benefits both mental and physical health. It helps lower stress, improve emotional regulation, enhance focus and memory, boost immunity and sleep quality, and even potentially slow aging.

What are the different types of meditation?

Some common styles include mindfulness, focusing on the breath, body scan, mantra, transcendental meditation, yoga nidra, loving-kindness, and visualization meditations.

Do I need special equipment to meditate?

All you really need is a quiet space and a comfortable posture. Using cushions, yoga mats or blankets can be helpful but aren’t required. Guided meditations may use music, candles or other anchors.

Can meditation have negative effects?

Meditation is very low risk, but some people report increased anxiety, emotional overwhelm or suppressed emotions emerging initially before subsiding. Checking with your doctor first is wise.

How is meditation different from mindfulness?

Mindfulness is maintaining present moment awareness which meditation cultivates. But meditation usually implies specific techniques and practice while mindfulness can be integrated more informally.

How long until I see benefits from meditation?

Most beginners notice some subtle benefits like relaxation or self-awareness within the first couple weeks of consistent practice. But meditation accumulates so longer term practice yields deeper changes.

🎥 Join Me for Guided Meditations on YouTube