Mediation is one of those things you expect to be easy. You just sit quietly and let go of external thoughts, right? It’s not like studying to be an astronaut or a surgeon. This isn’t rocket science, and yet I couldn’t do it.
But now I can, and I think you should too. You only need a few minutes a day and I believe it’s well worth it.
Who should meditate?
No, seriously. Everyone.
If you would like:
- More clarity
- To feel calmer or less stressed
- To live in the present more
Why should you meditate?
- It quietens the mind and helps bring clarity
- You can think about what you really want because the hundreds of other voices in your mind end up quieter
- Calms you down
- It brings you back to the present moment
- If you’re feeling stressed or overwhelmed, you can do it anywhere to help yourself relax
How do you meditate?
- Find the quietest and calmest spot you can. It’s hard to clear your mind in a chaotic place especially in the beginning
- Put on calming music or enjoy the quiet if you prefer
- Sit or lay down, just make sure that you’re comfortable
- One of the easiest ways to reduce wondering thoughts is to keep your focus on your breath. Don’t try to breathe a certain way, just focus on how it currently is. Is it shallow? How does the rest of your body feel? Move from your head to your toes, paying attention to how every part of your body feels.
- Every time your mind wonders to something external, bring the focus back to your breath
- It is suggested that for beginners to do this for 2 minutes to start with, gradually building up in time
- I found it easiest to use guided meditations when I first started as it talks you through what to do. I recommend two of my favourite resources below but there are many out there.
Two of my favourite FREE resources that I found useful were:
- Smiling Mind:
- This is a App or browser-based guided meditation
- There are different programs you can undertake, whether bite-sized fast meditations or longer ones. There are different meditations depending on what you want to focus on
- There is also a pre-evaluation which is handy to see how you feel pre- and post-meditation
- The app tells you how many meditations you’ve completed and the total number of minutes you’ve spent meditating and any achievements you’ve made
- App and browser-based guided meditations
- Take 10: A 10-day free program which teaches the basics of meditation in ten minute sessions each day
- There is a progress bar telling you how far through the program you are as well as stats on the number of minutes you’ve spent meditating and the number of sessions you’ve completed
- There are bonus gifts if you meditate for consecutive days in a row – I didn’t do consecutive days so I can’t share what they are. You’ll just have to do it and tell me 🙂
- There is a paid program which provides access to hundreds of guided and unguided meditations and other HeadSpace content. This is useful if you want to continue further.
Do you meditate? What helped you while starting out?