How to Start Meditating: A Guide to a Calmer Mind

How to Start Meditating: A Guide to a Calmer Mind – If you feel more stressed than ever before, you’re not alone. Too many of us have too much going on, too many commitments and too many thoughts vying for attention in our minds, leading to many of us being simply too upset and stressed. It may be your reality, but that doesn’t mean that there aren’t solutions – ways to curb the overthinking, overanalysing and catastrophising.

For many people, the greatest solution may in fact be meditation, an ancient form of mindfulness that brings with it a whole host of benefits for your mind and body. I’m willing to bet you’ve heard of meditation – maybe the idea really appeals to you, but you have no idea where to begin and how to start meditating. It might feel overwhelming at first, not to mention one more chore to fit into your busy day. However, this incredible, powerful practice can ultimately help you reduce stress, improve focus and cultivate inner peace – what’s not to love?

How to Start Meditating: A Guide to a Calmer Mind

If you’re new to meditation and it’s one of your fitness goals, getting started can seem daunting, but it’s easier than you might think. Let’s take a dive into the world of meditation and how you can find your footing – but first, let’s chat a little about the benefits and misconceptions of meditation.

How to Start Meditating – The Many Benefits of Meditation

Meditation can do so much for our minds, bodies and our health – here are just a few of the biggest benefits of meditation to give you inspiration:

1. Meditation reduces stress and anxiety: No doubt a major benefit for most people, meditation has been shown to reduce levels of cortisol, that pesky stress hormone, leading to a reduction in feelings of anxiety and stress. It’s not an immediate, quick fix, but it’s something that will work more and more over time, as you become more practiced.
2. Meditation improves focus and concentration: If you have found that your attention span is rapidly diminishing, meditation could prove to be the key to unlocking your inner focus! Regular meditation can improve your concentration skills and help you to stay focused, ultimately making it easier to complete tasks and work efficiently.
3. Meditation boosts mood: Meditation has been linked to an increase in feelings of happiness and contentment, as well as a reduction in symptoms of depression and anxiety.
4. Meditation enhances self-awareness: Through meditation, you can actively learn to observe your thoughts and emotions without judgment, leading to a greater understanding of yourself and your habits. Once you are more self-aware, you’re better able to make changes that would positively affect your life.
5. Meditation improves sleep: Meditating before bed can help you relax and fall asleep easier. And don’t we all need more, better quality sleep in our lives?
6. Meditation can lower blood pressure: Incredibly, studies have shown that regular meditation can help lower blood pressure and reduce the risk of heart disease!
7. Meditation increases immune function: Meditation has been linked to an increase in immune function, potentially helping to fight off illness and disease.
8. Meditation improves overall well-being: With its numerous physical and mental benefits, meditation can contribute to an overall sense of well-being and quality of life.

How to Start Meditating – Common Misconceptions and Myths about Meditation

Say that three times fast!

Meditation has been around for eons, obviously, and in that time it’s picked up some myths and misconceptions – our top ones are below:

1. Meditation is more of a religious practice: Yes, meditation is often associated with certain religious or spiritual traditions. But this isn’t to say that it is inherently religious. People of all faiths (or no faith at all, in fact) can practice meditation and experience the same benefits.
2. You have to empty your mind: Some people believe that in order to meditate, you have to completely clear your mind of all thoughts. However, this is not the case. Instead, meditation involves observing your thoughts without judgment and returning your focus to your breath or a specific object of focus. This is a hugely important misconception to discuss, as all too often people are frustrated and deterred by the fact that they can’t eliminate thoughts from their mind – you’re not meant to!
3. Meditation is easy: While meditation can be a simple practice, it’s certainly not always easy. Like any other skill, it takes time and practice to train your mind to stay focused and observe your thoughts without getting caught up in them. Practice makes perfect.
4. Meditation is a quick fix: Some people believe that meditation can instantly solve all of their problems. However, like any habit, meditation takes time and consistency to develop and see long-term benefits.
5. Meditation requires a lot of time: You don’t need to meditate for hours each day to see benefits. Even just five or ten minutes a day can make a difference – make it work around your schedule.

How to Start Meditating

Finally, here are some tips on how to start meditating while enjoying all those long-term benefits.

1. Set aside some time: Choose a time when you won’t be interrupted, and when you’re not likely to fall asleep. Start with just five or ten minutes a day, and gradually increase your time as you become more comfortable with the practice.
2. Find a quiet space: Look for a quiet space where you can sit comfortably. It doesn’t have to be completely silent, but it should be free from distractions (hopefully pick a time when the kids are otherwise occupied and your dog isn’t pawing at you for their next feed!)
3. Sit comfortably: Sit cross-legged on the floor, or in a chair with your feet flat on the ground. Place your hands in your lap, with your palms facing up or down. Make sure your spine is straight, but not rigid.
4. Focus on your breath: Close your eyes and take a few deep breaths. Then, allow your breath to settle into its natural rhythm. Focus your attention on the sensation of your breath as it enters and leaves your body.
5. Observe your thoughts: As you meditate, thoughts will inevitably arise. Instead of getting caught up in them, simply observe them without judgment. Acknowledge them, and then return your focus to your breath.
6. Use guided meditations: If you’re having trouble staying focused, consider using a guided meditation. There are many free guided meditations available online (through apps or via YouTube, for example) that can help you get started.
7. Be consistent: Like any new habit, meditation takes time and practice to develop. Make a commitment to meditate every day, even if it’s just for a few minutes.
8. Be patient: Don’t expect to become an expert meditator overnight. It takes time to train your mind to be still and focused. Be patient with yourself, and trust that with practice, you will improve.

Meditation can be a powerful tool for improving your mental and emotional well-being, but it’s a journey. Take the time to become comfortable with it, and you’ll ultimately see the benefits unfurling themselves in your life. You might also want to incorporate other mindful activities to help you change the way you perceive the world around you and the way you relax. There are a number of ways to practice mindfulness. For example, you could take up yoga or Pilates, go for mindful walks or take up a craft. Remember, consistency and patience are key, so stick with meditation and you never know how your life will be changed.

Debz Louise

Debz Louise is a plus-size blogger based in Yorkshire. Behind many nationwide campaigns such as #WeaAreTheThey & winner of Best Blogger at the UK Plus Size Awards, she talkas about life as a plus-size 40-something woman in South Yorkshire.