Meditation: The Beginners’ Guide

Today, let’s hold off on physical fitness practices and work on the mental ones. With that, meditation comes to mind. Meditation is an art or practice of individually operating the mind to realize some benefit. It is the practice of turning your attention to a single point of reference. It is a deceptively simple process that can involve focusing on the breath, on bodily sensations, or on a word or phrase known as a mantra. Simply put, meditation means turning your attention away from distracting thoughts and focusing on the present moment.


Here are some few meditation tips that will make you grow into this mental fitness exercise:

Practice daily:

We encounter distracting things each day. The only way to stay away from them even before they get to us is to practice a healing process daily. Make a commitment that you can keep. Even if it is five minutes a day, it is important, when it is done consistently. Stick to this daily basis to actualize the holistic experience delivered.


Start Small:

Take it slow. Start with sessions of about 2 or 3 – 5 minutes. Make it simple for yourself so that you manage to do it daily. Work yourself to longer durations with time. You can add a minute each day or each week. We have 21st Century minds that are easily distracted.


Pick Your Space:

Try to have a spot that you’ll be using for the mental exercise. Try to be consistent with that spot. Let it be a quiet place and make sure you are not disturbed during your meditation.

Get Comfortable:

This should be a daily routine. We need to create conditions that will make you feel motivated to do this each day. Therefore, get comfortable. If sitting hurts your back, sit on a cushion or a chair or whatever will make you feel comfortable. I’d advise you get a meditation cushion or pillow.

Focus on Your Breathing:


Start with the intention to focus on the breath, but don’t worry too much about the results. Focus on your breathing, deep and slow. This breathing technique slows done a person’s heart rate, puts you in a relaxed state and will focus the mind.

Expect to Think:

Know that your mind will have thoughts and distractions popping in and out. It is very normal to lose focus, especially as a beginner. However, inhale and hold your breath into your belly for a few seconds. Do this anytime you find yourself distracted

Post Author: Mũigai Mũya

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