That meditation calms down and is good for mental health, almost everyone knows, but a lot of people wonder: how to meditate? Because the truth is that the idea of ​​sitting cross-legged and silent, trying to clear your mind and not thinking about absolutely anything, sounds scary to most beginners.
But the truth is that there are many other types of meditation that go beyond that. Not all meditation follows this classic model. That's why we've prepared a list of 5 tips to start meditating today, whether with some kind of help or a change in habit. Then know the tips!
1 – No drastic changes
If you've never meditated or it's been a while since you stopped practicing, forcing an abrupt start can be a traumatic experience. So be patient with your process and understand that you may need to take small steps instead of running a marathon.
So, instead of establishing that you need to meditate 1 hour a day, even though you've never meditated, start with 10 or 15 minutes. Maybe even 5 minutes if that seems like too much time. As you feel the benefits of the practice and also feel that it is already part of your life, you will gradually feel the urge to increase this time.
2 – Don’t make meditation an obligation
There is a great danger in transforming a passion or an activity of rest and leisure into an obligation and responsibility: losing the will or the satisfaction of doing it. So you need to find a way not to turn meditation into a chore, because it needs to be a break from obligations.
For example, if you're feeling tired and don't feel like meditating today, don't go out of obligation. Finally, do your best to transform meditation into this great moment of rest and rest.
3 – Use a guided meditation
If you find it difficult to remain silent and don't feel calmer just listening to whatever music it is, this is a good meditation for beginners. If you are not familiar with guided meditation, it works like this: you listen to an audio, like a podcast, of a person who guides your meditative process, your breathing, your thinking and so on.
With the help of a guided meditation narration, it may be easier to focus and enjoy the benefits of the meditative process, because you won't have to "decide" anything, just follow what is being asked and suggested in the meditation.
4 – Find a mindfulness activity
This is a good meditation for anyone with anxiety and dread at the thought of sitting for half an hour, trying not to think about anything at all. Anxious people are very afraid of this inertia, because, because they have accelerated thinking, they often identify “staying still” as a waste of time.
So, to combat this, a good solution is to find what we call a mindfulness activity. They are those activities that make you so, but so focused, that you can “empty your mind” and focus on the present, which is the intention.
Some people feel it when playing sports and/or running, others when listening to music; others, when they make drawings and paintings; some, when they spend quality time with their pets… Finally, find an activity in your routine that comes with this atmosphere of mindfulness and focus on it.
5 – Do everything with mindfulness in mind
If you've really tried many different meditation techniques and can't find one that suits your lifestyle and personality, don't lose hope. If even mindfulness isn't for you, we still have an alternative: try to practice mindfulness in everything you do.
That little word in English means investing your full attention in what you are doing. For example, if you are going to wash dishes, try not to focus on anything or take your thoughts to problems and anxieties. Put on a song you like to play and just feel the sensation of water in your hands, the sponge, the sounds of the tap running…
These moments of mindfulness may seem few, but little by little you will be able to relax your level of concentration and accelerated thinking, resting and resting from so much agitation.
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Anyway, these were 5 tips you can apply to start meditating today! But remember: meditation should do you good, not be torture or something you do out of sheer obligation. So respect your process, take it easy and know how to recognize the small achievements, like having managed to meditate for the first time for 10 or 15 minutes!
