Want to learn how to do a whole lot of nothing? Meditation for beginners is basically about learning how to do nothing but focus on the breath. The practice may sound simple, too simple to change your life, but the benefits are immense. This basic mindfulness meditation serves as a great introduction into the practice of meditation. Be sure to read through it once entirely before trying it out for yourself.
Find a comfortable place to sit. It is best to start out on a chair, but you can also sit cross-legged on the floor or on a cushion. Make sure that you are sitting upright and that you are aware of your posture. Don’t let your back become too rigid. Rest your hands on your lap palm up.
Close your eyes and notice the sensations in your body with a mindset of curiosity. Do a quick scan of your body from head to toe. This should only take about half a minute. Notice the pressure of your legs against the surface that you are sitting on.
Begin to focus on the sensations of your breath. There are several places that you can focus on. You can focus on your stomach rising and falling with your breath. You can notice the feeling of the breath in your throat. You can also zero in on where the air enters your nose (or mouth).
After about 5 minutes, start noticing your surrounding once more. Notice the feelings in your body, the sounds around you, and the temperature. Your practice is over. Congratulate yourself for making the time to meditate.
These four simple steps will get you started on your meditation journey. During this practice, you may notice that you have thoughts constantly running through your head, distracting you from your focus on your breath. The idea of mindfulness meditation is not to get rid of these thoughts, but to notice them in a nonjudgmental way. Your breath with be the main focus; the thoughts will be in the background.
I recommend that you initially time this practice for about 5 minutes. Then when you get more comfortable with it (after about a week or so), you can start practicing for 10 minutes. Many people find that it is better to meditate in the morning, but any time of day can work.
I hope that this introduction to meditation inspires you to learn more about meditation and the different practices out there. Many people find that certain types of meditation resonate with them more than others.
Please leave a comment and let me know how you like this simple meditation and if you have any questions or concerns.