How to meditate for beginners

Many people associate meditation with religions, and there’re indeed lots of ways to meditate in their contemplative traditions. However, meditation has been a trend in recent years as a useful way to develop mindfulness and reduce stress.

Essence of meditation

Meditation, in essence, is awareness and acceptance of the present without any judgment. It is absolutely normal for your mind to be wandering, be it dwelling on the past or worrying about the future. The goal for you is not to stop thinking, but to bring yourself back to the present moment. Through meditation, you’ll be able to look more clearly at your thoughts (like what is most important to you or what you’ve been fretting about) and have greater control of it and your actions as well.

How to meditate

A large amount of research has found that meditation can help reduce stress, cultivate focus, and develop tranquility. You don’t need any special gear. Just 5 minutes a day will make a big difference.

• 1. Sit comfortably: Sit on a chair, bench or whatever place that makes you comfortable. You can either kneel, sit cross-legged, or sit straight with your hands on your laps.
• 2. Focus on your breath: Focus on your inhalation and exhalation.
• 3. Notice your mind-wandering: It’s inevitable that your mind roams during meditation. Once you notice it, don’t judge or immerse yourself in the thoughts. Just get all your focus back to the breath.

4. Close with ease: When you want to bring it to an end, gently lift your gaze and notice how you’re feeling right now.

Body scan

You can also focus your mind on other things, such as your body. From your head to your toes, pay attention to all the surfaces of your skin. You might feel nothing at the beginning, but as you move on, you might start to sense the subtle feelings on your scalp, over the years, and down the neck.

Try not to react to any of the feelings, no matter it is good or bad. What you need to do is acknowledge their existence, and then progress with the scan. Your mind will probably wander during this process, simply notice it, and then stop it and get back to your body.