You are most likely here because you already know how meditation can improve your life but don't know exactly where to start. That's why this small guide will help you with this. Just to be clear here, this is just a basic meditation guide and therefore won't go very deep into details.
If you want to learn from someone who has already many years of experiences with it, I recommend you to take a look at Adam Michael Brewer's excellent course: 3 Minute Meditations. It will teach you how to meditate, and keep your sessions as short as possible without losing the benefits.
But now, let's start with the guide…
Before You Meditate
The very first thing, before you even start to meditate is to get used to the 3 facts about meditation:
- Discipline – You need to do it every day and make a habit of it. This requires you to make time for it every single day and put some effort into it.
- Patience – The reason why many give up easily is because they lack patience. It takes time to become "good at meditating", this means that you can't give up when you feel that it takes longer to learn it.
- Discomfort – Sometimes meditation can be uncomfortable. You have to force yourself to sit still in one position for a long period of time and this will create some discomfort for you. That's why you have to get used to this feeling.
Ironically, meditation is an excellent tool to combat all of the above-mentioned problems. In fact, once you get used to it, you will start to enjoy it and it becomes second nature. The only thing you can't do, is to give up.
Beginner Meditation Guide
Now, let's start with the meditation. The first thing you should do is to turn off all the distractions that might cause you to react to them and break your session. This is why the best course of action is to just go into a room that is quiet and where nothing can disturb you.
Once you found a quiet place, just sit down on a chair, couch, or bed and make yourself comfortable. You don't have to sit cross-legged, so don't force yourself into this position if it's too uncomfortable for you.
The next step is to just close your eyes and relax. Don't worry about how long you have to sit in this position or if you are doing something wrong. Since you are just taking the very first steps, don't assume that you have to already know what you are doing. In your first session, just sit there as long as you want and feel comfortable and then call it a day. The key here is to baby-step it, don't try to do everything at once.
The next time you practice, follow the above steps and start to focus on your breathing and clearing your head from all distractions. This is harder than you think. That's why you shouldn't fight it when random thoughts start popping up. If your mind starts to wander, just return your focusing on your breathing. Do this until you feel you had enough and call it a day.
After that, start using a stopwatch and set a specific time how long you want to meditate. Start with only a couple of minutes and only move up from there, if you feel that your sessions are becoming too short.
This concludes the beginner meditation guide. Take it easy and eventually you will get used to meditating. Like I already mentioned, this is just a beginners guide to meditation and if you want to get a better idea how to do it, your best option is to start following guided meditation sessions. They will give you step-to-step instructions on what to do at any given time.
This is why you should take a look at the 3 Minute Meditations guide. It will teach you everything about meditation and help you to do it in only three minutes.