Meditation for Beginners
The idea of meditating can be intimidating, yet mindfulness meditation can be a fast, easy way to reduce stress wherever you are. Meditating for even a short while might help you regain inner calmness and improve your overall health. Mindfulness meditation is the practice of purposefully being aware of and focusing your attention on the present moment. By tuning into our experience, we can lessen the constant flow of ideas that can overcrowd our minds and cause stress. Research shows that just 5-15 minutes of meditation daily can improve mental and physical health. (Mayo Clinic, 2023)
If you’re new to the idea, here are some basics to get you started:
Select a location that is quiet and calm. Find an area where you can focus and feel at ease.
Begin slowly. Start by sitting for 2-5 minutes every day. You can increase time as it becomes easier.
Pay attention to your breath. Focus on your breathing. Bring your awareness back gradually and gently when they leave.
Treat yourself with gentleness. Your thoughts are going to drift - that’s okay! The skill strengthens each time you refocus.
Use meditation guides and apps. Try apps like Insight Timer, Calm, or Headspace for guided sessions.
Try different techniques. Explore a variety of meditation methods to find what works best for you.
Develop a routine. Establish a habit by meditating at the same time every day. It may be easier to commit to your mindfulness each morning when you wake or every night before bed.
Give it time. Your comfort and skills will improve with practice. Meditation requires repetition. The benefits don’t happen overnight.
The most important thing is please don’t judge yourself. Like people, our way of meditating is unique - there’s no right way to meditate. Adapt meditation to your needs and it will help you reduce stress and feel better overall.
Written by: Cassandra Stroop, LSW, Senior Specialist, Adapt for Life
References: Mayo Clinic.(2023, December 14).Meditation: A Simple, Fast Way to Reduce Stress.Mayo Clinic.https://mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-200458588
Resources:
Calm - The #1 App for Meditation and Sleep