Beginner's Guide to Meditation: The Cliff Notes
Let's talk about meditation for a minute here. Let's do away with all the preconceptions and more-than-likely misguided notions you may or may not have on the subject, and instead put on our student hats, for what's - hopefully - a fresh take on an ancient practice.
What IS Meditation Anyway?
Good question. It'd be pretty crazy if a Google search for that question led you here, but if it did, well then, thanks, Google! We're going to dismiss for a moment, all the other definitions you might find on the interwebs, and instead offer up our own:
Meditation is, in essence, a practice that assists in growing your capacity for self-awareness. - So what does THAT mean??
Let's use a real world example. You know that feeling when you curse out a car in traffic, only to pass them up and realize that it was a VERY elderly driver who you were just screaming things you'd never want to be quoted on. Then suddenly you realize, "wait, am I the a--hole??". Meditation helps with THAT.
Granted, meditating once or twice on a Sunday afternoon isn't going to create any drastic change in your life, much like running 30 minutes on a treadmill once per week isn't going to get you placing at any half marathons any time soon. But a CONSISTENT meditation practice is like training for life, mentally. Don't buy it? Try it out every day for a month, then see if you notice any correlation between the length of time you can sit still in meditation, and the length of time you can sit in traffic without losing your sh--.
We'll wait...
The reason we focus on what meditation DOES in our definition versus what meditation IS, is a simple one. There are so many different teachings, methodologies, techniques, etc for meditating, that it's almost impossible to paint a picture of what it looks like that will resonate for everyone. But the one thing most practices hold in common is this: stillness.
Your thoughts are not going to stop rushing through your brain a hundred miles a minute just because you sat down, closed your eyes, and said "I'm gonna meditate now." - In fact, it's quite the opposite. If you're making a conscious effort to try and be present to this very moment, and nothing else, the exact opposite is more than likely going to happen. That's why they call it meditation "practice".
THAT'S the practice! - Letting those thoughts come through, and then letting them leave just as easily. It helps to use the analogy of a clear blue sky. You're trying to sit and take in the blue. But a cloud rolls by (that's a thought). Let it roll, and focus on the sky. Some days will be cloudier than others. Your job is to not get lost in the clouds, this ain't a cloud watching party!
Why Should You Meditate?
Well, if you're a person, with a mind, meditation will help you. There's just no arguing that. Studies have even found correlations between meditation and cardiovascular health , not to mention the benefits related to anxiety and depression management. I guess there's a reason Harvard University has an entire research program dedicated to the subject. But even if you're completely satisfied with your perceived level of physical and mental health, who can say NO to becoming a better listener, communicator, or increasing overall efficiency? Not you I guess, or else you wouldn't still be here!
Starting Your Meditation Journey: A Quick Guide
Worse comes to worst, you definitely can't LOSE anything by trying it out right? There are some pretty amazing tools out there to help you kickstart your own meditation journey. Calm and Headspace are pretty neat (not a sponsor). But if you're looking to give it a more au naturale approach, here's a quick guide to getting started the old fashioned way...
- Find a comfortable place: this can be anywhere you ideally won't be disturbed for a bit. A log in the backyard, a pillow on your bedroom floor, literally anywhere. IF you live with others, just ask for a little "me time" to make sure you won't be interrupted while you're getting started.
- Settle into a comfortable seat: This can get tricky if you have tight hips, hamstrings, or a nagging lower back. Consider investing in a cheap yoga block to elevate your hips above your knees and make sure you're not fighting just to sit upright the whole time. If all else fails, grab a chair and sit at the edge of it with your palms on your thighs. Just, don't lay down, or else you might wake up four hours later wondering how you got there.
- Set a timer and switch your phone to DND: Turn off the notifications for a bit. But do make sure your phone's not on silent so you can actually hear your timer go off. Set a timer for something you think you can manage for your first go-around, maybe 3-5 minutes. If it was easy, GREAT JOB! You can restart that timer and extend your session, or just add a little more time on your next session. But don't get comfortable and settle for less than you're capable of achieving! Keep adding time to your sessions and challenge yourself. The more time spent in stillness, the more benefits you'll experience from this practice.
- Sit still, and wait: If you'll have your eyes closed, that's great, keep still and pay attention to your breath. Try to build a pattern with your inhales and exhales. If you choose to keep them open, try focusing on a single spot and don't break focus. Every time you catch your attention drifting from one of these things, just bring it back. That's all part of the ride.
Not Convinced? Here's How We Can Help
Starting a meditation practice can feel a bit daunting, and that's completely normal. We're here to help guide you. Our 1:1 guided meditation sessions are the perfect place to start for beginners. We offer personalized guidance that makes it easy for anyone to begin meditating. Ready to start your meditation journey? Book a 1:1 guided meditation session with us today!