The Beginner’s Guide to Meditation: 3 Steps to Starting Your Meditation Practice Today
How can you find more peace and joy in the middle of a busy modern life? By going to the place within that remains still even despite outside turbulence. There’s a reason that nearly every spiritual path or personal growth program encourages meditation…it does more than just provide relief help you feel calmer while you’re sitting there with your eyes closed.
Meditation is a tool that helps you train your mind so you can manage stressful and challenging situations with more grace and ease. It improves relationships, increases emotional intelligence, and helps you feel a greater sense of purpose and connection to your higher self and all of life.
If you’re like most people, the first few times you try to meditate may prove to be the opposite of peaceful. So whether you’ve never meditated before or just can’t figure out if you’re doing it right, we’ll demystify the process for you. With these 3 tips plus a short practice to try for yourself, you’ll be feeling more calm and peace in no time.
Is there a right way to meditate?
Let’s get this one out of the way first: there is no right or wrong way to meditate. There is simply the way that works best for you.
But how will you know if your meditation practice is working for you? Here are some of the signs:
You notice yourself not stressing out about the little things as much as you used to.
You’re able to pause in the heat of the moment instead of reacting from anger or frustration.
You trust your intuition and feel a greater sense of clarity and purpose.
You have the courage to pursue your biggest goals and dreams despite occasional self-doubt.
Your relationships start improving and things seem to be going “right” more often than ever before.
When you first start learning about meditation, you may be overwhelmed by all the information out there. Some books say you should focus on the breath…others tell you to repeat a mantra…sill others suggest that you visualize a certain color, scenery, or deity.
While all of these methods can be helpful, here’s the common theme between them: leave your conditioned ways of thinking behind and step into the present moment. Once you’re in the present moment, you realize that this is where the power lies. From here, you can choose to focus your awareness on all of the resources you have within yourself.
Now let’s look at the 3 key insights that will help you get your meditation practice going - even if you have a busy mind.
1) You don’t have to quiet your mind
One of the biggest myths about meditating is that you have to quiet your mind. It’s actually the opposite. Practicing meditation helps you get to a place where mental chatter becomes less intrusive.
You’re able to feel peace even while all sorts of thoughts and feelings arise. But it’s not because you’ve actively tried to stop the mental chatter. It’s because you’ve shifted your relationship to it.
“Your goal is not to battle with the mind, but to witness the mind.”
- Swami Muktananda
When you first sit down to start meditation you may hear this chatter in a voice that says:
“I can’t quiet my mind.”
“I’m so bored.”
“I’ll never be able to just sit still…”
“I’m not doing this right...I should try something else.”
When that happens, know that you’re not doing anything wrong. These are actually signs that you are becoming more aware. Being aware of your mental chatter is progress in itself! Noticing your mental chatter means you’re no longer absorbed in it.
Before meditation, your mental chatter was unconscious. It happened on autopilot. Now you’re actually noticing its presence! This self-awareness is the very thing that helps you expand your consciousness.
2) Start with self-compassion and patience
There’s a reason people refer to meditation as a “practice.” When you first learn any skill, it takes time for it to feel easy or even effortless. Just like learning a new language or learning to ride a bike, you wouldn’t expect to comfortably meditate for a whole hour the first time you try it. But the more you do it, the easier it gets...so be patient with yourself.
One of the most common struggles you’ll notice will be the chatter of your own mind. However that voice shows up for you, you can use it as part of your meditation. Here’s how: First, notice that you are not the voice. If you were, who would be able to hear it? You are the one noticing any thoughts or feelings that are passing through.
Choose to meet this voice with compassion and kindness. Being kind with your mental chatter is much easier than trying to go against it. Congratulate yourself for actually noticing the thoughts that arise. Even if it may not feel like it initially, you’re training your mind to be less reactive and more intentional.
“Meditation is a process of lightening up, of trusting the basic goodness of what we have and who we are, and of realizing that any wisdom that exists, exists in what we already have. We can lead our life so as to become more awake to who we are and what we’re doing rather than trying to improve or change or get rid of who we are or what we’re doing. The key is to wake up, to become more alert, more inquisitive and curious about ourselves.”
- Pema Chodron
3) Get comfortable…but prepare for restlessness
Should you sit, stand, or lay down when meditating?
You can meditate in any position that is comfortable for you. Whether you sit on the floor, on a chair, or on a meditation cushion, try to keep your spine straight. This enhances the flow of energy through your body and chakras.
Laying down for your meditation increases the chances you’ll doze off. That’s why it may be best to sit until you can stay mentally alert for longer periods of time.
It’s completely normal for your body to feel restless at first.
You may feel the urge to scratch an itch or to change your position. You may want to get up and start “doing something.” When you feel these sensations, see if you can notice them with curiosity. Recognize the mental chatter about the discomfort and see if you really have to respond to it - if not, allow your body to process these sensations on its own.
When your body isn’t used to sitting still for more than a few minutes, it takes time for it to adjust. When you finish your meditation despite this initial discomfort, you train yourself to be more resilient in all areas of life.
Simple meditation to try for yourself
Now that we’ve got the basics covered, here’s a simple meditation you can try for yourself right now:
Find a quiet and comfortable space where you won’t be disturbed. If you have other tasks to attend to later, write them down and set a timer. This will bring you the peace of mind of knowing that this is your time to just be.
Close your eyes and start by noticing the sensations in your body. How does it feel to be sitting here? What sensations do you feel in your feet, legs, belly, chest, arms, and head? Getting in touch with your body moves you out of your conscious mind and into the present.
Establish a sense of safety and security. Notice that your breath is coming and going without you having to do anything. Right now, you are safe. Your most essential physical needs are being taken care of automatically by your body’s intelligence.
Focus on noticing your breath without trying to change it. Feel the air going into your nostrils. Feel the natural force of the air going out as you exhale.
Thoughts will come and go as you do this. Notice them going by like leaves floating on a river. You are simply noticing the leaves – you don’t have to pick them up and give them your full attention.
Become aware of who is noticing your thoughts. Remain in the still space of awareness that recognizes your thoughts and feelings as they arise.
Recognize that right here and now you don’t need anything but this moment to be alive. Stay in this space of noticing your own aliveness and your present well-being as long as you like.
Finding the time amidst your busy life
One of the biggest things that stops so many from committing to a meditation practice is time. Although most of us have busy schedules, it ultimately comes down to our priorities. If you can’t find the time to meditate, consider how much more you could get done if you felt:
Greater clarity and focus
Less stress and anxiety
Excitement about living our life’s purpose
All of these are things that meditation can help you with. When you start your meditation practice, it’s important to honor your commitment to yourself. Even if it’s only 2 or 3 minutes, showing up to “just sit” every day is better than doing an hour-long meditation only once a week.
The best way to find the time for meditation is to tie it to another established habit. Perhaps you journal or work out every morning. You could meditate right before or after these routines.
Meditate with others or find a mentor
Meditating with others can be especially helpful in the beginning. You’ll be less likely to get distracted and to stick with your meditation to the end. Check out our latest class schedule here to join one of our guided practices and benefit from the support of our loving community.
If you feel you’d benefit from personal support, you could even find a trusted mentor or teacher to help you establish and stick to a meditation practice. If you feel called to accelerate your spiritual growth with other like-minded souls, you can learn about our Divine Consciousness Mentorship program here.