Meditation for Beginners: 10 Valuable Tips

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10 Meditation Tips for Beginners, Meditation for Beginners: 10 Valuable Tips, Dr. Nicolle

Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about meditation for beginners, and I’ll give you 10 valuable tips. Meditation and mindfulness are popular topics. There are many benefits to be gained through meditation, but beginners often struggle to develop a meditation practice. There is a lot of confusion around the simple, but challenging, practice of meditation. A few tips can make a significant difference.

 

 

Meditate more effectively and enjoy greater benefits:

 

1. You don’t need anything to meditate. 

It can be nice to have a proper cushion, loose fitting clothing, and a quiet location. However, you don’t need any of those things. You can meditate on the bus in your three-piece suit. You always have everything you need with you to meditate properly.

 

2. Start with mindful breathing. 

Other forms of meditation can require higher levels of focus and discipline. Arguably, mindful breathing is the most valuable form of meditation. Simply focus on your breathing. When your mind wanders, gently return your focus to your breath.

 

3. Move if you need to. 

That doesn’t mean to squirm around in your seated position. Get up and talk a walk instead. Be mindful in your walking. Ideally, you can find a peaceful location where you can still focus on your breath, free from the worry of being run over by a car. The more distractions you have, the more challenging it will be.

 

4. Use a timer. 

Suppose you plan to meditate for 15 minutes. It can be very distracting to wonder how much time is left. So, you peek at the clock and mentally calculate how much time is left. Use a timer instead and keep your attention where it belongs.

10 Meditation Tips for Beginners, Meditation for Beginners: 10 Valuable Tips, Dr. Nicolle

5. Be mindful throughout the day. 

Use a timer app on your phone or computer to remind you to be mindful. Set the timer to notify you every 10 to 15 minutes. Take a few mindful breaths and return to your previous activity.

 

6. Meditate several times each day. 

Use your trusty timer again. Perhaps you can meditate for one minute each hour or 10 minutes every 4 hours.

7. Be gentle. 

Meditation isn’t about forcing yourself to concentrate with tremendous effort. Meditation gives energy. It doesn’t take energy from you. Use gentle, persistent attention. You’ll be more successful and enjoy the process much more.

 

8. The longer you meditate, the more important your posture becomes. 

Almost any position can be comfortable for a few minutes, but few positions are comfortable for 20 minutes or more. Even your comfy couch is inadequate. It’s important to maintain a well-supported position with a straight spine. Leaning or slouching will create tension and discomfort.

  • Have you ever wondered why the full-lotus position is so popular in meditation? It’s because your ankle bones aren’t digging into the floor like they would be if you had your feet folded underneath you. It’s also very stable and allows for a straight spine.
  • Find a position that works for you. Consider using a wooden chair if you’re unable to find a comfortable position on the floor.

9. Avoid meditating after a large meal. 

Meditation isn’t a form of sleep. A big meal can make you sluggish and uncomfortable.

 

10. Add time to your meditation practice slowly. 

Avoid pushing yourself. Five minutes is a good start. Add a few minutes each week. A long session of 30 minutes per day is a worthwhile goal to work up to.

 

Meditation is a subtle skill that requires time and practice. Many beginners give up before realizing the benefits that meditation provides. Make meditation one of your daily habits. It won’t take long before you consider meditation to be one of your most important activities.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.

 

10 Meditation Tips for Beginners, Meditation for Beginners: 10 Valuable Tips, Dr. Nicolle

 

I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.

 

If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy.

 

Tools For Motivation And Mindset

Meditating

Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.

 

Journaling

If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.

 

Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.

 

Stay healthy,

 

Dr. Nicolle

 

PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

 

PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

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