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A Beginner’s Guide to Meditation

In a world that’s constantly moving and changing, it can be hard to find a moment to stop and breathe. We are juggling work, family, and social obligations, and it seems like there is always something that needs our attention. In the midst of all of this, it’s important to find ways to de-stress and relax. For some people, this comes in the form of exercise. For others, it's reading or spending time in nature. But for many people, meditation is the key to finding peace in a hectic world. If you’re new to meditation, don’t worry – it’s easy to get started. Here are some tips on getting started and making meditation a part of your daily routine.

What is Meditation?

Meditation is an ancient practice used for centuries to promote peace and wellness. There are different types of meditation, but the basic premise is to focus the mind on a single point of attention and breathe deeply. The goal is to clear the mind of all thoughts and to achieve a state of relaxation and inner peace.

Benefits of Meditation

When it comes to meditation, there are a lot of misconceptions out there. Some people think it’s all about sitting in silence and clearing your mind, but that’s not necessarily the case. Meditation is simply a way to focus your attention and bring awareness to your thoughts, feelings, and body.

There are many different types of meditation, but the goal is always the same: to help you feel more calm and relaxed. And while it may take some practice to get the hang of it, anyone can do it.

Meditation has a host of benefits, including mental and physical. For one, it can help reduce stress and anxiety. It can also improve focus and concentration, boost your mood, and promote better sleep. Additionally, meditation has been shown to lower blood pressure, improve heart health, and even boost immunity.

How to Meditate?

If you're new to meditation, it can be difficult to know where to start. There are different types of meditation, and it can take effort to figure out which is right for you.

To start meditating, find a comfortable place to sit or lie down. Once you’re in a comfortable position, close your eyes and begin to focus on your breath. Allow your breath to flow naturally, and don’t try to control it. Simply focus on the sensation of the air moving in and out of your body. If your mind starts to wander, gently bring it back to your breath. Continue focusing on your breath for as long as you like.

Since there are different types of meditation, find the one that works best for you. Some people prefer longer sessions, while others find that shorter sessions are more effective. There is no “right” way to meditate – the important thing is that you make time for it regularly.

Types of Meditation

Some common types of meditation include:

  • Mindfulness meditation: This type of meditation involves focusing your attention on the present moment without judgment. You may focus on your breath or a certain object or sound.
  • Guided meditation: In this type of meditation, you will listen to a guided relaxation or visualization exercise. This can be done with an audio recording or in person with a teacher.
  • Loving-kindness meditation: This type of meditation involves generating feelings of love and compassion for yourself and others. You may repeat certain phrases or Mantras during this type of meditation.
  • Body scan meditation: This type of meditation involves paying attention to each part of your body, from head to toe. You may focus on the sensations you feel in each area or simply notice any tightness or tension that you are holding in your body.
  • Movement meditation: This type of meditation can involve any kind of movements, such as walking, yoga, or Tai Chi. The focus is on the sensation of the movement and being present in the moment.
  • Transcendental meditation: This type of meditation involves the use of a mantra or word, or phrase that is repeated during the meditation. The focus is on letting go of thoughts and reaching a state of pure consciousness.

Meditation for Beginners

When it comes to meditation for beginners, there are a few things to keep in mind.

  • First, it is crucial to find a comfortable place to sit or recline.
  • Second, focus on your breath and count each inhale and exhale.
  • Third, it is helpful to have a mantra or affirmation that you can repeat to yourself.
  • Lastly, you should be patient and consistent with your practice.

When you are first starting, it is normal to feel like your mind is wandering. However, practice allows you to focus and connect with your inner thoughts and feelings.

Conclusion

Meditation can be a great way to relax and improve your overall well-being, so it's definitely worth giving it a try. If you stick with it, you'll likely find that it gets easier and more enjoyable over time. You might even come to love it as much as we do!

References

  1. Sharma, H. (2015). Meditation: Process and effects. YU (An International Quarterly Journal of Research in Ayurveda), [online] 36(3), p.233. doi:10.4103/0974-8520.182756.
  2. WebMD. (n.d.). What Are the Different Types of Meditation? [online] Available at: https://www.webmd.com/balance/what-are-the-different-types-of-meditation.

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