How to Start Meditating for Beginners

How to Start Meditating for Beginners Meditation Print Meditation for Beginners How to start meditating at home By Ann Pizer twitter linkedin Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial policy Ann Pizer Updated on April 15, 2019 Thomas Schmidt/Getty Images More in Self-Improvement Meditation Happiness Stress Management Spirituality Holistic Health Inspiration Brain Health Technology Relationships View All As contemporary life  is more and more reliant on  non-stop streams of information from our mobile devices,  and constant  stimulation becomes the norm, people  crave a way to unplug and give their minds a rest. Meditation offers one way to do this. If youve been feeling like youd like to try meditation but youre not sure how ?then heres one basic method to get you  started. What Is Meditation? For our purposes, lets define meditation as being attentive to the fluctuations of your mind. Most of the time, we  completely identify with our own thoughts, meaning there is no separation between the thoughts and the thinker. Meditation begins to break down this relationship.  There are many different schools of meditation, each with its own methodology. The technique of observing your breath described below is based on a Buddhist tradition. 1. Designate a Time Many people like to meditate  first thing in the morning, but if some other time of day is better for you,  go with that. Just make sure you pick a time when you can consistently devote yourself to this practice. It doesnt have to be lengthy. Ten or fifteen minutes is a good place to start. If you have a regular yoga routine at home,  you can do your meditation  at the end. 2. Create the Space In addition to choosing a time, you also need to find a place for your practice. It doesnt have to be big or have any kind of special decor, but it should be away from household distractions. A corner of your bedroom or living room is perfect. Youll also need a timer that will sound at the end of your meditation session so that youre not constantly checking the clock to see how much time is left. Silence your phone so that youre not tempted to break off your meditation if it rings. 3. Warming Up You may want to do a little warm-up yoga sequence before sitting, especially if you are going to meditate first thing in the morning. If you find you dont need to warm up, thats fine too. 4. How to Sit If you can sit on the floor, have blankets or a cushion to sit on. Meditation cushions called zafus are nice, but definitely not necessary. Try a cross-legged position like sukasana. Most people can not sit for long periods in the lotus position and can even injure themselves trying, so avoid that for now. If cross-legged isnt comfortable, try virasana with a block under your seat. It is often an easier position for your back. If you cant sit on the floor, thats fine too. Find a chair where you can sit up straight with  both your feet resting  flat on the floor. 5. Hand Positions You may have seen pictures of people meditating with their hands in various positions called  mudras. You can try any position you have seen, but you can also just place your hands in your lap. Another option is to place the hands on your knees with the palms up or down. Find a position that is comfortable for you. 6. What to Do Assume your seat and close your eyes. Begin to observe your breath without changing it. There is a tendency to want to deepen your breathing as soon as you notice it. Resist this urge. Focus all your attention on your inhales and exhales, maybe zeroing in on the sensation of air moving in and out of your nostrils. You can count the breaths if that helps you stay focused on  them. When your thoughts intrude, try picturing them floating away before returning your attention to your breathing. When your mind starts to wander, as it inevitably will, notice your thoughts and then release them. 7. How Long When you first start, set your timer for five minutes. If its hard for you to stay attentive to the breath for that length of time, work on that before increasing the duration. When you are ready, begin to add one minute to your sitting time. Slowly  work up to ten and then twenty minutes. 8. How to Finish When your timer sounds, open your eyes. Take just a few moments to notice how you feel after your practice. If you are stiff after sitting, slowly move to your hands and knees. A little stretch (a downward-facing dog, for instance) can help you loosen up.