How to start meditation?

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You have decided to start taking care of your mind health with meditation. But where to start? How to get started? What are the basics? How will it feel? What is expected from proper meditation? All perfectly normal questions and luckily for you, we're here to provide the answers you need to get started.

1. Benefits of Meditation for Beginners

According to the Cambridge dictionary, meditation is directing one's attention to a single thing and is used as a religious act or a means to help regain calm and relax the body.
Meditation produces very real, very visible positive changes in life. These changes are not only in your head, but meditation is scientifically proven to promote mental and physical health.
Here are some benefits of meditation for beginners
Pain relief: The brain has natural pain-relieving chemicals called opioids. Many pain relievers trigger this chemical to enter the brain. Unfortunately, this has devastating side effects like addiction and withdrawal. Meditation, on the other hand, relieves pain without releasing these chemicals. Lowers blood pressure: Hypertension, or high blood pressure, is a life-threatening condition. Keeping blood pressure under control is important for good health and for preventing heart attack, acute stroke and metabolic cardiovascular disease. And meditation is one of the best things you can do to keep your blood pressure under control. Improve symptoms of anxiety and depression: Anxiety and depression are raging our world, and scientists are desperate for a cure without tons of side effects . Nearly fifty studies later, researchers have come to a definite conclusion: meditation can alleviate anxiety and depression. Help you quit smoking (and other bad habits): Everyone knows that smoking is extremely dangerous. Research after study has proven that smoking is one of the worst things you can do to your health, yet many people remain addicted with no hope of quitting. Getting into the habit of meditation will give you almost a 90% chance of stopping smoking and never relapse. Mentally Relax and Improve Your Life: Connecting to Your Higher Self. Even if you're not religious, meditation gives you a sense of place in the world and helps you deal with the everyday stressors in your life. Meditation has been scientifically researched and proven that it can improve your quality of life. Before you start to meditate, think about the benefits of meditation in different aspects of your life as follows
* Career
Meditation will give you the power of concentration and focus to improve your life. improve my performance at work Meditation will help you develop clarity in making the best decisions at every turn in your career Meditation will help you find the emotional balance to get through difficult moments at work (like redundancy, conflict, etc.) Meditation will improve my listening and communication skills, allowing you to be a better leader Meditation will be a tool to help replenish your energy after a long day at work * Parenting
Meditation will help you not to bully your children for no reason Meditation will help you set a good example of character for your children Meditation will help you better understand and connect with your children your child, being really present with your child Zen will keep you awake when things don't go your way Meditation will give you knowledge of biases ​your life, preventing you from forcing your child to go through things that are not meant for them * Spirituality
Meditation will help you see reality as it is, on a deeper level Meditation will give you greater control your emotions and instincts, to live a spiritual life Meditation will strengthen your self-awareness which is the foundation of all virtues and transformations Meditation will enable you to become who you really are Your meditation will free you from the bondage of negative mental states

2. Meditation for Beginners

In building a habit, motivation isn't everything, but it's certainly important. The best way to develop motivation is to first understand your true values, goals, desires, and aspirations in life, and then link your meditation practice to your values.
Here are the steps to get started with some meditation tips for beginners:

2.1. Meditation space

Find a quiet place, usually early in the morning, before the rest of your family wakes up and makes a lot of noise. But you don't have to do it in the morning, you can start anytime as long as it's convenient for you and you have a quiet space to meditate. If you have a regular yoga routine at home, you can do the meditation last.

2.2. Start up

You can do a small warm-up yoga sequence before sitting, especially if you plan to meditate in the morning.

2.3. Sitting posture

If you can sit cross-legged, you can sit directly on the floor with a blanket or seat cushion. And if the cross-legged position makes you uncomfortable, try sitting with your back against the wall and keeping your legs in the most comfortable position that you can sit for the longest.

2.4. Get started with just a few minutes

This is really important. Most people would think they could meditate for 15-30 minutes. But this is not a test of how hard you meditate, what you need to do is try to form a more lasting habit. And to do that, you just need to start with a few minutes. Even 3-4 minutes is perfect. You will find it easier to start this way, and forming a habit with a small start like this is a method that is more likely to succeed. You can expand to 7-10 minutes if you can do it for 7 days in a row, then 15 minutes if you can for 14 days in a row, followed by 20-25 minutes for 21 days in a row and 30 minutes if you can do it all month.
There are thousands of meditation techniques online and some instruct you to sit for hours, while others can be effective in less than five minutes. Time is not the issue, it's the consistency and commitment to do it every day.

2.5. Hand position

You may have seen images of people meditating with their hands in various positions called mudras. You can try any position you've seen, but you can also put your hands on your lap. Another option is to place your hand on your knee with the palm facing up or down. Find a position that is comfortable for you.

2.6. Focus on the breath

As you inhale, follow your breath in through your nostrils, then your throat, then your lungs and abdomen. Sit up straight, keep your eyes open but look down at the ground and focus gently. Or better yet, close your eyes. As you exhale, follow your breath back into the world. You can count... one breath in, two out, three breaths in, four outs... when you get to 10, start over. If you lose track, start over. Repeat this process for the few minutes you meditate. Chances are you won't be very good at first, but you'll get better with practice.

2.7. How to end

Set a time for each of your meditations. And while doing it, pay no attention to the time at all but focus entirely on your breath. When the timer runs out, the clock will chime, open your eyes and see how you feel after your workout. If you feel stiff after a workout, slowly switch to your hands and knees. Stretching will help you relax.

3. Some notes for beginners to meditate

Meditation does not require you to be too fussy about space and time. Just anywhere you feel it's convenient for you and you feel comfortable, you can do it. Even if you are parking your car to wait for a family member or sitting somewhere after your lunch break. Stick to one method: Instead of trying a new meditation every day, it's best to choose one and stick with it for at least a month. If after that time you feel it's not right for you, explore something else. Be patient with yourself: We always put pressure on ourselves to be perfect, but meditation is definitely not the time and place for that. Allow yourself some space to breathe and practice patience and self-compassion. Practice without judgment: there is no right or wrong definition when you meditate. It's easy to think of distractions, restlessness, or mind wandering as negative experiences. But they are completely natural, and meditation is not about fighting or going against those natural things. Use Guided Meditation: Guided meditations are audio clips in which a person guides you through each meditation step, showing you how to meditate so you don't have to think or worry about what to do. You just sit back, relax and follow the instructions. Find a meditation buddy: You can practice meditation together and share your experiences. We are more likely to do something well when we have told others we will do it. Join a community: Better yet, join a group of people committed to meditation. Not only will you find friends with similar interests, you'll be more motivated to participate when you feel the support of a community behind you. Do not practice meditation when you have just finished eating. Remember that nothing will work out when you're just starting out. Stick with your choices and you will be rewarded.

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References: verywellmind.com, liveanddare.com, blog.mindvalley.com