Meditation for beginners

History of Meditation

While meditation has recently grown in popularity in the U.S., the practice actually dates back thousands of years. The practice has been associated with religious traditions, particularly Buddhism. Meditation was used throughout Asia but finally began to make its way to other parts of the world during the 20th century. It rose to prominence in the West during the 1960s and 1970s and was often associated with hippie culture. In addition to its association with Buddhism, meditation is also practiced in Christianity, Islam, Hinduism, and Taoism. However, it is important to note that a person does not need to be religious to meditate. Guided meditation and transcendental meditation are two examples of non-religious forms of meditation. Yoga can also be a non-religious form of physical meditation.

What is meditation?

Meditation is the practice of intentionally spending time with our mind. We take time out of our busy days to sit, breathe, and try to remain focused on our breath. Doing this helps us become more aware of our thoughts, act more compassionately toward ourselves and others, and connect with the present moment.

What does meditation do?

Life is sometimes difficult, stressful, and challenging. We can't control what happens, but we do have the potential to change the way we relate to those things. We need awareness to understand our own mind (our thoughts, feelings, and behaviors). And we need compassion to connect with ourselves and others.

Meditation creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others no matter what's happening in our lives. But that doesn't mean we'll feel clear, calm, and kind as soon as we start or finish. Since the mind is always changing, our experience might feel different each time we meditate.

Start meditating?

• What matters most is consistency. Ideally, we meditate a few times a week or daily. But even completing one meditation can lead to a reduction in mind wandering. We'll feel more and more benefits the more we practice. Research shows that 30 days of Headspace reduces stress by a third and improves satisfaction with life.
• The best time to meditate is whenever we can.It doesn't matter when (or where) we meditate, so choose whatever time works best. Meditation could be nice to do first thing in the morning before our day begins or at night in bed. We could always meditate to reset ourselves before our last work meeting or after we drop the kids off at school. Anytime we feel overwhelmed, we can take a break and meditate instead of pushing through.
• We only need a few minutes to meditate.A short meditation can be five minutes or less. If we feel like that's not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.
• Be prepared for noisy distractions.We don't need perfect quiet to meditate. Total silence might be too overwhelming in meditation for beginners. We become extra sensitive to every little sound when things are completely quiet.

Types of Meditation

Meditation can take on many different forms, but there are two main types: concentrative meditation and mindfulness meditation:

Concentrative Meditation

Concentrative meditation involves focusing on a specific thing while tuning out everything else around you. The goal is to experience whatever you are focusing on, whether it's your breath, a specific word, or a mantra, to reach a higher state of being

Mindfulness Meditation

Mindfulness meditation includes, among others, both mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT). Mindfulness can target different issues, such as depression, meaning its focus may differ from practice to practice. Overall, it involves the state of being aware of and involved in the present moment and making yourself open, aware, and accepting.

Benifits of Meditation

Consciousness is often likened to a stream, shifting and changing smoothly as it passes over the terrain. Meditation is one deliberate means of changing the course of this stream, and in turn, altering how you perceive and respond to the world around you. Research has shown that meditation can have both physiological and psychological effects. Some positive physiological effects include a lowered state of physical arousal, reduced respiration rate, decreased heart rate, changes in brain wave patterns, and lowered stress.

1. Better management of symptoms related to anxiety disorders, depression, sleep disorders, pain issues, and high blood pressure
2. Better stress management skills
3. Changes in different aspects of attention and mindfulness
4. Increased self-awareness
5. Improved emotional well-being
6. Improved working memory and fluid intelligence
7. Improved immunity

Tips for Meditating

• Start slow. Begin by doing short sessions of around 5 to 10 minutes a day, and then work your way up progressively to longer sessions.
• Set a schedule.Try meditating at the same time each day—for a few minutes first thing in the morning, for example.
• Get comfortable. Sitting cross-legged on the floor is one option, but comfort is the key. You need to be in a position where you can sit for several minutes without getting uncomfortable, stiff, or restless.
• Focus on what you're feeling.Breathe naturally and notice the feelings and sensations you experience as you breathe in and out.
• Don't try to suppress feelings. Your mind is bound to wander as you meditate—and sometimes this can lead to thoughts and feelings that are uncomfortable or even distressing. The goal isn't to clear your mind of such thoughts. What you should think about instead is acknowledging these thoughts without judging them, and then gently guiding your focus back toward your breathing.