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15 ago 2020 · 10-Minute Meditation For Beginners. Written and Narrated by John Davisi. John is a mindfulness life coach, teacher, and speaker. Check out all of his mindfulness and meditation sessions at...
- 10 min
- 4,3M
- Goodful
Meditation for beginners. By Your Headspace Mindfulness & Meditation Experts. Meditation is something anyone can do, anytime, anywhere — even someplace loud. It’s easy to learn and involves some pretty basic techniques. Like anything new, the more we meditate, the more comfortable we’ll get spending time with our mind.
- Overview
- Starting Your Practice
- Meditation Prep & Tricks
- Meditation Exercises and Resources
Man, you’ve had one rough day, and your mind is racing. If only there was something you could do to relax! Well, have you tried meditation? Meditating is a proven way to reduce stress, lessen anxiety, and improve blood pressure.
The simple act of closing your eyes and focusing on your breath can do wonders for your body, but how do you even get started? Is it really possible to clear your mind of
thought? In this article, we’ll teach you how to meditate step-by-step so you can feel lighter.
This article is based on an interview with our meditation coach, Masha Kouzmenko, co-founder of Silicon Valley Wellness.
Check out the full interview here.
Create a distraction-free space without phones or TVs and a comfortable place to sit.
Sit up straight on your cushion or chair.
An upright posture helps you focus on breathing as you inhale and exhale. If you’re sitting in a chair with a back, try not to lean back or slouch. Stay as straight as possible.
Position your legs in whatever way is comfortable for you. Try extending them out in front of you or crisscrossing them.
Rest your hands in a comfortable position.
Try not to worry about what your hands are doing; just let them rest naturally. Some people like to hold their hands in a mudra position (with the pointer finger and thumb pressed together) on their knees, while others prefer to keep them folded in their lap. Do whatever is most comfortable for you.
Tilt your chin downward and close your eyes.
Determine what you hope to gain with meditation.
Meditation can help you do many things, like improve your creativity, help visualize a goal, quiet your inner voice, or make a spiritual connection. Your reason to meditate doesn’t have to be grandiose, but having a goal can help guide your practice.
Perhaps you hope meditating will help you manage your anxiety and relax more.
Maybe you want to feel more present in your body.
Summarize your reason into a mantra to help propel you through your sessions. This could be something like, “I am happy” or “I am healthy.”
Make or find a distraction-free area to meditate in.
Why is it hard for me to meditate?
You might just need a little practice! The more you meditate, the more you'll become familiar with what distracts you. Just breathe in and relax, and you'll eventually be able to overcome distractions with practice.
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How long should I meditate as a beginner?
27 mar 2024 · Explore our Mindful Meditation Guide, featuring various styles, benefits, and free audio practices to enrich your daily life through meditation. Kickstart your journey with our free 5-day Meditation for Beginners guide, delivering essential insights and guided practices directly to your inbox.
26 gen 2023 · What Techniques are Ideal for Beginners? The Transcendental Meditation Technique. Zen Meditation Explained. Guided Meditation. 4 Simple Visualization Techniques. What Technique is Proven to Relieve Stress and Anxiety? Is There a Recommended Technique for Depression? Which Technique is Best For Anger Issues?
11 feb 2021 · Subscribed. 2.6K. 123K views 3 years ago. This 10-minute mindful meditation is designed for the complete beginner. We will learn how to pay attention to the breath, and notice when the mind...
- 11 min
- 124,7K
- Jessica Richburg
22 set 2022 · Mindfulness and Meditation. How to Start a Meditation Practice. 7 Tips for Beginners. By. Ann Pizer. Updated on September 22, 2022. Medically reviewed by. Sabrina Romanoff, PsyD. Thomas Schmidt / Getty Images. Table of Contents. What Is Meditation? How to Practice. Potential Pitfalls. Benefits.
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