How to meditate effectively – How to meditate for beginners

how to meditate effectively how to meditate for beginners

Meditation is becoming increasingly common because a lot of people have already understood it is an approach to training one’s mind. But one question that is common among people that are meditating is, “How to meditate effectively?”


The same way exercise can help anyone maintain optimal energy, healthy and strong body, meditation helps you control your mind, transcend the repetitive activity of your thoughts and access deeper states of consciousness.


In Buddhist tradition, ‘meditation’ is equivalent to ‘sports.’ It is family activities, not just a single thing. It is extremely hard for a beginner to sit for some hours and think of nothing. Well, a beginner needs to focus on the breath first.


The main purpose of meditation is to make your focus as consistent as possible. To experience more energy, less worry, balanced emotional state, and more drive, daily practice is important. Naturally, during meditation, thoughts may occur and your mind wanders, but bringing attention back to a focus point of the moment through your breath, a phrase that you repeat, a sound or an object is the key.


When you are meditating, you are not only practicing meditation but also strengthening the area of your brain that influences:

  • Your creativity
  • Your intuition
  • Your focus
  • Your ability to make positive decisions
  • Your emotional regulation

As you practice and focus your attention daily, science showed that you will become more relaxed, less overwhelmed with thinking, clear-headed and may even be happier.


You can derive some very significant emotional, physical and mental benefits that will influence all aspects of your life by meditating for 10 – 20 minutes per day.


Can you sweat out a cold?


What is meditation?

According to ancient philosophy, the main purpose of meditation is to reach a higher state of consciousness and realize the simple qualities of nature.


In modern practice, meditation can be explained as a mental discipline that can help anyone experience a great quality of life. A lot of people from all walks of life are now enjoying the numerous benefits of meditation. People are enjoying it as a powerful and effective for personal-therapy, renewal, and performance.


Meditation benefits

  • Sharp focus
  • More energy
  • A lot less prone to stress
  • Ability to process information quickly and improved intelligence
  • Better sex
  • Less worry
  • Stronger memory
  • Stronger metabolism
  • Joy and appreciation of life
  • The sense of spiritual connection
  • Wisdom and intuitive insight
  • Better communication with others

Nowadays, maintaining a calm and focused state of mind is a great advantage because of the way the world is digitally stimulated and how competitive the world is. This is probably why a lot of artists, CEO of world biggest companies, musicians and professional athletes are integrating different forms of meditation into their daily routines.


Meditation has become relevant for a lot of people as a way to stay focused, cultivate energy, develop inner peace, stay productive and experience states of flow more often.


Science behind meditation

When it comes to meditation, think of it as weightlifting for your brain. And just like weightlifting, there are many ways to do it. But before we go into that, let’s look at the science behind meditation and what it can do for you.


#1. Meditation helps you focus

One great benefit of meditation is an increased ability to focus. Studies showed that just 20 minutes of meditation a day four times a week made a great difference in terms of ability to focus.


#2. Meditation decreases beta waves

This practice is so effective that you will see a significant decrease in beta waves after the first time you meditate. Beta waves are the information being processed by your brain. The reason why you need a reduction in beta waves is that most of the information being processed by your brain is useless and a bunch of noise preventing you from focusing on important things.


#3. Meditation makes you extremely more perceptive

A research carried out in 1984 found that people who meditate regularly are more perceptive than people who are not. The research is simply explaining that people who meditate need only a shorter time to register and recognize stimuli than people who are not meditating.


#4. Meditation reduces your need to sleep

When you are meditating on a regular basis, the study showed that it makes you need less sleep. The study was done on beginners that are meditating. The study found that meditating for 40 minutes is better than 40 minutes of sleep.


#5. Meditation reduces anxiety

One of the greatest health benefits of meditation is a decrease in anxiety. It will make you lose connection with other parts of your brain that worry about traffic or whatever that is not necessary that you are anxious about.


#6. Meditation helps you to remember things easily

Meditation will not just help you to remember things but helps you remember things faster. Remembering things faster is a great tool you need to be productive.


#7. Meditation helps you to be more compassionate

Being more compassionate can make you a more empathetic leader, partner, and friend. With meditation, you can cultivate sensitivity.


#8. Meditation makes your brain bigger

Research carried out at Harvard showed that meditation helps your brain grow bigger by increasing the gray matter. They are not 100% sure how it is happening, but further studies are underway.


#9. Meditation increases your creativity

Whether you are a creative professional or an entrepreneur, creativity is a must. Research carried out by Leiden University Netherlands found that certain forms of meditation open your mind to new ideas.



How to meditate effectively?

Regardless of the approach, the intention of meditation is the same. It is to achieve a state of pure awareness. Some of the basic forms of meditation include mantra meditation, silent observation, focused attention, mindfulness, and visualization.


Here is how to meditate effectively:

#1. Poised environment

Away from any type of distraction, the first thing you need is a tranquil and comfortable location. A calm and stable ambiance will give you a positive vibration and helps you sink into a deeper state of meditation.


You need an area free of distracting noise and interferences. Make sure it is an area where you are at ease and feel comfortable. You may also love to add some vibe to your meditation spot. You can consider the following:

  • Status
  • Incense
  • Candles
  • Pictures that signifies tranquillity
  • Plants or flowers
  • Books that inspire you
  • A cushion for sitting comfortably


#2. Suitable time

You may not be able to meditate anytime you wish because of some responsibilities. Be sure to choose a suitable time to meditate effectively without distractions. Some people practice it early in the morning when other people are still in bed, but you can choose any time of the day that is comfortable for you.


#3. Start meditating with stretching

Most beginners get it wrong by not warming up before starting to meditate. If your body is intense, you can have a broken concentration. Stretching is the best warm up you need to meditate effectively. It will help you create some circulation and loosen up your rigid muscles.


#4. Convenient position

To meditate effectively, your mind and body need to be in sync. To promote proper breathing, a good posture is high like a mountain and steady with your back straight. Relax and focus on your intention of being totally devoted to your deep insights without allowing external factor to influence it.


#5. Continue experimenting

Since we have several meditating techniques, you may choose the technique that best suits you. Don’t restrict yourself to just one style; it makes sense to try various techniques and choose the one that suits you best at a given time.


#6. Binaural brainwave entrainment

One of the most powerful tools is the use of binaural beats to promote effective meditation, deep state of relaxation, inner peace, joy, creativity and altered states of consciousness.


#7. Free flow of thoughts

When meditating, free your mind and let your thoughts flow freely. You need to become an intentional silent observer to enjoy the benefits of effective meditation.


#8. Concentrate on repetition

If you hear a repetitive sound consistently, you tend to concentrate on that certain thing while other thoughts seem to go off your mind. A repetition of ocean waves or the chirping bird will fill your mind and allow the scope of hovering thoughts to lose their strength and finally dissipate.


#9. Meditate on your breath

Your breathing is your anchor that is why you need to allow yourself to tune into your body’s sensations. Put all your focus into your breath while meditating, in other to become acquainted with the sensations taking place. You don’t need to control the process of breathing; just observe it.


#10. Meditate without aim

Meditating without an aim is a type of meditation where you need to sit with your eyes closed. Those thoughts will hover in your mind and evaporate. You don’t need to stop the evaporating thoughts. Just observe what comes in your mind and be aware of them drifting out.


#11. Light a candle

As a beginner, focusing on meditation may get difficult at times. The object is simple and the most accessible form of meditation, which is perfect for beginners. Just light a candle and use it as a focal point. But you can use other objects too.


This will help beginners bring their mind into alignment; allowing thought energy to lose traction.


#12. Group meditation

When you meditate in a content environment, you will experience a high-quality meditation session. Meditating along other people can be unique and inspiring. It makes sense to meditate with a small group of friends that share the same interest in meditation.



How to meditate for beginners

Here is how to meditate for beginners:

  1. Lie or sit comfortably
  2. Close your eyes
  3. Breath naturally without making any effort to control your breath
  4. Focus attention on your breath and how your body moves with each inhalation and exhalation. Take note of your body movement as you breathe. Also observe your belly, rib cage, chest, and Just focus your attention on your breath without controlling its intensity or pace. If your mind wanders, be sure to return your focus to your breath.

Do this for 2 to 3 minutes to start, and then try longer periods.


Bottom line

When it comes to meditating effectively, you need an environment where there is no distraction of any form. Companies are already integrating meditation to their routines that is why you also need meditation to keep an absolute focus and improve every part of your life.

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