How to meditate for beginners in 5 steps.

How to meditate for beginners in 5 steps.

The benefits of meditation on your health and your mind. To reiterate a few, it will help with Neap and it will make you less anxious as well as many other benefits. The best part is you get all of this just from closing your eyes and breathing. It's a little bit more complex than that, and today we'll be going over the 5 steps to how to meditate effectively.

The first step to meditation

is obviously to find a place to use for meditation. I simply use my room in the morning when it is extremely quiet because my parents aren't up around 5 AM and that's perfect for me. Even if you are in a busy environment, try to find a relatively silent area, maybe your room before you go to sleep, early in the morning, or even for me in the past and still when I have to do it with people home, in the garage or basement areas where noise from outside is canceled for the most part. Once you have found your spot, we can move onto how to sit.

The second step

is to sit. For me, I have found the most awareness when sitting down with my legs crossed on the floor, but I have meditated sitting in a chair and that works perfectly fine as well. No matter what make sure your back is straight and that it is a comfortable position as later on when you sit in the same position for 10, 20, even 30 minutes at a time, it will pay dividends to sit up correctly.

The third step

is to use a timer or an app to meditate for a certain amount of time. I use the Calm app which has a website as well though it is paid, I do know that many people recommend Headspace which is free. Or just set a timer on your phone or computer for however long you want, though for beginners this is what I recommend. Meditate for 1 minute today. Do it today or most likely you'll never do it -- plus its just one minute. Then as you progress, add up 1 minute per week. So this week until Sunday you meditate 1 minute, next week 2 minutes, and progress until however long you need. I would say the minimum for stopping adding time would be around 15 minutes per day.

The fourth step

is to close your eyes. Keep them closed -- there are other meditation methods, but for this it is much easier and more beneficial, at least for me, to meditate with my eyes fully shut for the entire session.

The fifth and final step

is to breathe and to focus on it. Now, this is pretty simple, but some people start to think too much about how to breathe. At times if I feel like it I will take a few deep breaths just to get myself in the mood to meditate, or just to get some fresh air into my lungs. However, when you are doing it, just breathe naturally and focus on the breath -- and to do this, notice the time between when you release a breath and when you breathe in a new one. There's a little pause between that, and just watch that as you go. This will eliminate most thoughts that come into your head.

In the beginning, do not get discouraged, the first week or so, you will probably be bombarded with thoughts if you are someone in your head a lot, and that's what meditation solves. People who are always in their heads are usually anxious or regretful of the past. But when you start to focus on the present moment and enjoy the environment around you rather than always thinking and being steps behind, you are here in the now. So when you breathe, focus on being aware. When a thought comes by, don't judge it, just continue to breathe and let it go.

For me, I have issues sometimes with music basically playing in the background of my head, so I turn my attention toward the breath and I'm good. Even monks have wandering thoughts at times, so don't sweat it, just keep trying to stay focused on the present moment as much as possible.

Once the timer is up, then you can slowly return by opening your eyes and getting up from your seat or from the floor.
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