How to meditate for beginners.

Have you heard of the benefits of meditation, tried it and then found it too difficult to clear the mind or even sit still for a couple of minutes? Read on my friend, if you are a total beginner to meditation, or have been meditating for a while, then this article is for you. I was once a total beginner to meditation too.

I watched a Ted Talk once that stated the happiest people meditate for 10 minutes a day. Back then, my meditation practise was non-existent. However, I wanted to be a happy person too, so I thought I’d give it a go. Not understanding what to do, I laid down on my sofa and closed my eyes. Having been there for what seemed like about 10 minutes, I peeked at my phone. Only 2 minutes had passed. Anyway, the whole process felt like forever and I did not try meditation again for a number of years, apart from savasana at the end of a sweaty power vinyasa yoga class.

If you have had a similar experience and sat down to meditate and thought ‘what the hell am I supposed to be doing?’ or meditation is too ‘boring’, or you just can’t clear your mind, you are in the right place. Read on! Here are some tips to start meditating for total beginners.

Deep Belly Breathing

This pranayama (breathwork) is not only amazing to help reduce stress and improve concentration but it is a great way to prepare the mind for meditation. This is because we can use our breath as a point of focus and distract the mind from all the crappy thoughts that may keep popping into our head and shifting our focus out of the present moment.

To do deep belly breathing;

Start in a comfortable position, either laying down or seated with the spine straight.

Place both hands in the belly

Breath in through the nose (you might like to counting your pulse to 4, 5 or 6), feel the belly expand with the exhalation

Exhale through the nose (again counting your pulse to 4,6 or 6) feel the belly draw back towards the spine.

You can perform this technique anywhere. It is so simple!

Japa Meditation

This is when you repeat a mantra over and over, sometimes with the use of mala beads or even chanting the mantra as a song. You can find most yoga mantras on Spotify or YouTube. I like to listen and chant to ‘Aad Guray Nameh’, the mantra for protection. When we are busy reciting our mantra, we forget to think about the past or worry about the future. We can just be in the present moment. You may choose to recite traditional mantras such as ‘om’ or ‘so hum’. Or create a your own mantra or affirmation that resonates with you.