Learn Meditation with 7 simple steps



 

Meditation classes are becoming more and more popular. You ask yourself: What's the best way to learn meditation? We give you a simple 7-step guide.

Learning meditation: What's the point of meditation at all?

Especially as a newbie you are probably asking yourself:


  1. What benefits can I expect from meditating?
  2. How much time do I need to set aside for it?
  3. Do I need a teacher?
  4. Should I buy special accessories?
  5. Which types of meditation are suitable for me?

5 good reasons to learn meditation

There are many good reasons to start meditating. These include:

  • Training mindfulness: People who meditate regularly and generally live mindfully also live healthier and less stressful lives in the long run. Mindfulness also teaches us to accept and embrace thoughts and sensations. This leads, for example, to illness-related complaints being perceived as less severe.
  • Living consciously in the now: When meditating, we focus on the exact moment in which we are currently living. This also allows us to understand what is actually important for this moment and which tasks can be postponed.
  • Improve handling of worries and stress: In meditation, we learn to be more calm and can more easily accept that there are things we can't change right now. And this realization alone helps us lower our stress levels.
  • Switching off: Everyday life is faded out when meditating, the gaze is directed inward and to one's own mind - this allows one to get to know oneself better. This makes it easier to bring your own wishes and needs for life back into focus.
  • Better access to your feelings: You don't really know yourself right now what you actually feel or should feel? Meditation can help you untangle your inner knot of feelings and direct your focus to the feelings that are really important.



For whom is meditation worthwhile?

In general, meditation is beneficial for everyone, but particularly for people who want to take little breaks from their daily routines, unwind, and come to know themselves better. Successful people use meditation as a brief period of reflection to go within and then focus only on their objective. Finding inner peace and letting go of tension are two things that we could all benefit.

What do I need if I want to learn meditation?

You should concentrate on you and meditation as such, especially if you are just starting out. There are an increasing number of accessories available, similar to yoga. Of course, you can use excellent meditation cushions or CDs with meditative music, but it's best to avoid thinking of meditation as a separate pastime where you buy pricey equipment and diligently work on your improvement each week.


Meditation is not a competition

The goal of meditation is to calm and center you, not to increase stress. Of course, meditating and limiting your thoughts will help you live a more conscious life over time. However, avoid viewing it as a contest. You can get some structure on hand in the interim thanks to a few guided meditation applications. An app can be useful, especially if you feel like you won't start without a tutor at your side.


Simply make sure your home has a peaceful area where you can go frequently to meditate for a short period of time without being bothered. If you find that being in nature helps you unwind, consider doing it instead. There are meditation facilities in every major city that provide meditation classes to complete beginners.


Learn meditation in 7 easy steps!

With these simple steps you can start learning meditation:

  • Place: find a quiet place and turn off potential distractions. That means close the door, turn off your cell phone, and tell friends and family that you don't want to be disturbed.
  • Pad: sit on a hard surface. However, put a towel or yoga mat underneath you. Beginners, especially, will often feel their attention shift to the floor, which may be uncomfortable, in the beginning. But don't worry - this will subside after a short time.
  • Time: It's best to set an alarm clock or use a meditation app to help you. For beginners, five to ten minutes of meditation is enough, as even this can feel quite long.
  • Position: Now sit down cross-legged. Alternatively, you can sit on a chair.
  • Posture: No matter how you sit, make sure your posture is straight. Do not lean against a wall or the chair. It is important that your chest can breathe freely. You can drop your arms in your lap and put your hands together.
  • Breathing: Now start the meditation. Close your eyes and focus on your breath. Become an observer of your breath and your body.
  • Thoughts: Especially in the beginning it will be difficult for you to fully concentrate on your breathing - our thoughts tend to wander. There is nothing wrong with that! Accept the thought and then gently let it slip away so you can focus completely on the breath again.




Learn meditation: 5 practical tips

Learning to meditate will be easier with these tips:

  1. Variations: You can also target a body region (feet, belly), a feeling (fear, joy), or an object (candle, wall) to focus on during meditation. You can also focus on a sound in the environment, such as your breath or music.
  2. Don't fret: Even the most skilled monk doesn't meditate for hours without being confronted with recurring thoughts. No matter how often you have to think about your daily routine - don't get angry about it. Be patient with yourself and refocus on your breathing.
  3. Duration: As a beginner, every minute will seem like an hour. Meditate for short periods at first so you don't accidentally fall into waiting for meditation to end. It is more important that you stay on the ball and meditate regularly. It is best to create fixed time slots for this. Over time, you can gradually increase the duration and see what works best for you.
  4. Imagination: Detach yourself from the mental image of assuming that something special has to happen during meditation. What happens, happens. Of course, you may have some spiritual experience from meditating. But if not, that's fine too.
  5. Transfer: The insights and the inner peace that you can achieve through meditation, you can and should also transfer to your everyday life. In plain language: Remember that you have to accept thoughts, but not necessarily react to them. The decision about whether you react or rather push them away completely is entirely up to you.


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