Every day we feel stress, anxiety, discomfort, and other negative emotions brought on by various events in our environment that affect our peace of mind. Despite trying hard to contain these emotions, it becomes stronger day by day. The more we try to suppress and push these emotions away, the more it grows and eventually overtakes us.

Meditation helps improve a person's mental and emotional well-being

When these emotions get the best of us, it does not only affect our emotional and mental well-being. For most people, it directly impacts their physical performance. This makes them feel weary, tired, unproductive and unmotivated to do any tasks – whether it is simple or important. 

But get too much worried about this. It happens to everyone and feeling this way is valid. What matters right now is for us to look for ways to overcome these emotions and there are plenty of ways to do it.

Whenever you’re these emotions starts to crawl into your thoughts, why don’t you try to set aside what you are working on and give yourself some time to meditate. Spending a few minutes each day for meditation allows you to relax feel at ease and reset your thoughts. This allows you to properly digest recent events in your life and how you should deal with them.

In this article, we will unveil several beginner meditation tips that you can practice and its benefits to efficiently improve your mood. 

What is meditation?

The ancient art of meditation has been practiced for thousands of years, primarily in India. Later on meditation practice has gradually spread throughout neighboring countries. 

Originally, this practice was developed in order for people to understand the deeper meaning and essence of life. But today, meditation has grown in popularity to many people as a way to relax, ease stress and boost a person’s mental health.

Essentially, it is became a practice of being aware of one’s inner and outer self at the present moment. And, at the same time, involves the use of the mind to achieve certain objectives which include relief from stress, relaxation and improved concentration and spiritual and growth.

Many people have attempted to make daily meditation practice a part of their lives but most of them were not able to stick to it.  One of the reasons for their failure to sustain the practice in the long term is their lack of will power to overcome its initial challenges. Keep in mind that the purpose of regular meditation practice is to help you untangle and properly process your thoughts.

Different types of meditation you can try!

If you are just starting to explore meditation, you may find yourself overwhelmed with the different ways it can be practiced. In fact, meditation can be done through various methods but all share similar goals – relaxation and find peace in ones own mind. 

Here are some of the most popular ways to meditate:

  • Tai Chi

Tai Chi, also known as meditation in motions, is widely recognized for effectively reducing stress. Originally, this is a form of Chinese martial arts but has been developed as a meditation technique. 

This gentle martial art is performed using a series of slow and graceful movements. While doing this posture, the person is also practicing deep breathing.

  • Yoga

Yoga, like Tai Chi, is one of the most well-known meditation techniques that  is performed through a series of slow movements to perform different postures. In this meditation technique, it requires you to find their sense of balance and to put your physical and mental strength to the test. This is done while you are switching from one pose to the next.

Yoga increases blood flow and strengthens muscles

One important aspect of yoga is controlling your breathing to bring calmness to your mind. According to Hopkins Medicine, yoga uses slow movements and deep breathing techniques to increase blood flow and warm up the muscles, which helps a person build strength.

  • Transcendental Meditation

This type of meditation primarily focuses on increasing a person’s mental strength. Somehow an opposite of the first two mental techniques but still with the same goal. Transcendental meditation  is an excellent form of meditation technique for busy people to incorporate into their daily lives.

Essentially, in transcendental meditation, you will have to simply sit for a few minutes while mentally repeating a specific word, mantra, or phrase. This simple technique allows a person to achieve relaxation, lower stress levels, and mental peace without making any movements.

  • Mantra Meditation

Mantra medication is a type of medication in which a person must mentally repeat a calming phrase of words in order to prevent negative thoughts. Pretty simple and straightforward, right?

Although this meditation is very similar to transcendental meditation, they are completely different in practice. In fact, transcendental meditation only requires a person to repeat any word until their mind begins to relax deeply. Meanwhile, mantra meditation uses repeated words with a deeper or spiritual meaning to the person to induce relaxation and find stillness.

  • Mindfulness Meditation

Are you easily distracted or losing focus most of the time? To improve your awareness and mental consciousness, try mindfulness meditation.

When practicing mindfulness meditations, you will have to simply focus on what is happening in the present moment. Simply put, you will just allow whatever thoughts or physical sensations you begin to observe in this meditation to flow through your mind and let them go. This mindfulness techniques are intended to improve your control of your thoughts in order to bring awareness to your body and mind.

  • Guided Meditation

Meditation for beginners can be confusing and difficult to practice without the help of meditation teachers. Thus, guided meditations are the ideal starting point for beginners that want to try out and test waters.

For this one, you will be guided by a meditation teacher throughout the entire process. During guided meditation, you will use all of your senses to create scenarios or images that will bring you peace and relaxation response.

Benefits of meditation that go beyond relaxation

Just so you know, the effects of meditation practice does not only happen while you are doing it. It actually continuously occurs even after your meditation routine which helps you keep calm, focused and mindful the whole day. 

As we all know, meditation is sought by many due to the relaxation and inner peace that it provides. But what if we tell you that there is more to that? Aside from improving our mental state, we should also start paying attention to the health benefits that meditation offers. 

Listed below are some of the health benefits of meditation that you are probably missing out:

Just so you know, the effects of meditation practice does not only happen while you are doing it. It actually continuously occurs even after your meditation routine which helps you keep calm, focused and mindful the whole day. 

the benefit of meditation also covers your overall health

As we all know, meditation is sought by many due to the relaxation and inner peace that it provides. But what if we tell you that there is more to that? Aside from improving our mental state, we should also start paying attention to the health benefits that meditation offers. 

Listed below are some of the health benefits of meditation that you are probably missing out:

  • Significantly reduces stress levels and anxiety
  • Regular practice of meditation helps to prevent memory loss
  • Doing meditation for a little while can improve sleep quality
  • It helps to prevent and control chronic pain 
  • Meditation for longer periods can lower high blood pressure
  • Meditating can ease tension headaches

Tips to help your wandering mind start meditating

You’re probably excited to apply what you’ve learned about meditation practice to your daily life now that you know its emotional, mental and physical benefits. But, before you begin, you might want to take a step back.

As meditation can be tricky and challenging for beginners, you may want to learn some pointers to get you started in your personal practice. This way, you will be able to perform the techniques efficiently without any distraction.

Here are some meditation tips that can help beginners hurdle the initial challenges of meditation:

1. Set a specific time for your daily meditation. 

One point to remember when doing meditation is to have consistency. Everyone has the urge and willingness to incorporate meditation to their live but lacks this trait.

With that in mind, a regular schedule can help to condition your mind for a few moments to achieve a meditative mode. You may want to download meditation app and list down your to do list to make your practice more productive.

2. Begin your meditation with deep breathing exercises. 

Whether you are doing guided meditations, body scan meditation, walking meditation or any form of meditation practice — deep breathing is important.

Deep breathing matters as the first step in meditation as it helps to link mind and body sensations. It can help to relax your muscles and train your mind to concentrate. This will help you reach inner peace and stillness.

3. Stretch your body to relax your muscles and to achieve flexibility. 

Stretching your body is a good place to start even if you are doing simple meditations like mantra and transcendental where you just sit comfortably. Doing stretching prepared your muscles and nerves on the series of postures that you will need to perform. Moreover, this can help to make you more comfortable as you concentrate and focus your mind.

4. Meditate with purpose. 

Many people gets into meditating without knowing the reason behind why they are starting their journey. Just so you know, meditation is not just about sitting quietly for you to fall asleep.

Give direction to your meditation by knowing its purpose

Remember you cannot achieve a meditative state unless you find your purpose and consciously put your mind and heart to it.  You should understand that meditation requires 100 percent attention and focus, and it requires a lot of hard work at the start.

5. Practice on focusing you mind

Focus is the foundation of your meditation skills. As a beginner, frustration will be one of your greatest challenges especially if you have difficulty focusing, and your mind keeps on wandering to other thoughts.  Thus, it is important for you to gradually develop and improve your focus.

When this happens, you really need to go back on track by concentrating on your breath and let your frustrations pass by. In case you find yourself constantly losing focus, try to focus your mind on a specific word, mantra or an object. This will keep you away from distraction and bring your attention back to what you are doing.

6. Explore more meditation techniques

Meditation practice has been around for so long. Given that, several techniques were developed to help many people.

Do not limit or confine yourself to the belief that meditation has to be done on lotus or cross-legged position.  You can actually meditate on any position that you’re comfortable with.  Remember, the most essential aspect of meditation is focus.

7. When you meditate, be consciously aware of your body parts. 

Body awareness is just as important as deep breathing. Particularly, this is very important for people who enjoys doing yoga or Tai Chi. The way you position your body significantly affect the connection between your mind and body.

Start focusing on your feet and gradually move upwards, including your internal organs like your lungs and heart. When you engage in meditation, proper posture is also vital to help the regulation of blood flow in the body.

8. Find a solemn and quiet place.

For you to keep away from distraction, choose a solemn meditation space.

Designate a specific place for your meditation such as a room where distractions are a rare occurrence.  Make it more conducive to your spiritual practice by placing candles or spiritual paraphernalia in it.  These can help to set you in the right mood and make your meditation more productive.

9. Learn to convince and motivate oneself.

Incorporating meditation to your everyday life takes a lot of time and effort. Motiving and convincing yourself gives you the push and drive to do it every single time.

getting yourself to practice allows you to process your thought better

We understand that meditating can be boring, especially at first. Motivating yourself by reading books about the benefits and proper ways of meditation. You may also want to hear from experienced meditators about their experienced and how meditation changed their life.

10. Commit yourself to the practice. 

Aside from motiving yourself to meditation, you also need to commit to it. Without commitment, all your efforts to learn more meditation tips will go down the drain.

If you want to feel and experience the benefit of meditation, you need to put your heart into doing it. Strive to make it a way of life for you and find the essence of life.

11. Keep stillness one of the most important elements of your meditation.

It can greatly help to take you to a deep state of inner consciousness.  When you meditate, you must see to it that you are free from noise and distractions for the entire duration of your meditation session. This will help you better build a connection with your body and mind to better process the flow of all your thoughts.

12. Try using a candle.

When you meditate, light a candle and use it as your point of focus to easily arrive at a meditative state.  A visual aid can be a powerful tool in meditation.

Having something to focus on can help you better reach a meditative state. This aids in maintaining the pace of your meditation without becoming distracted by whether you are doing things correctly or not.

13. Do it every morning

Meditation only takes a few minutes and can make a huge difference in your daily life if done first thing in the morning.

As a beginner, strive to practice meditation early in the morning as it is quieter and your mind is still fresh and not yet occupied with distracting thoughts. When you start early, you benefit yourself to experience the relaxation response of your body and mind the entire day.

14. Be thankful to yourself.

When you are finished with your meditation, be thankful to yourself for your efforts. 

Be grateful for being able to spend your time to meditate

Allocate at least two minutes to appreciate yourself for your ability to stay focused. This allows you to better appreciate all the great things and happenings that surround you. Being grateful of your efforts also boosts your self-esteem as you already accomplished a task for the day.

These are basic steps that can help you to develop your meditation skills. Always keep them in mind to achieve the state of tranquil mind and positivity in life.

Can you lose weight when meditating?

The simple answer is no. There is no significant relation between losing weight and meditation.

But this does not mean that it cannot help you in the process of your weight loss journey. According to WebMD, while meditating has no weight effects, it can aid in supporting put your mind in focus to reaching your goals.

Remember that meditation involves keeping you in track on the positive aspects in life. You may use this drive to boost your effort and motivation in losing your weight.

Understand that meditation and make it a way of life.  It is a way to the oneness of the mind, body and spirit to achieve a greater and deeper sense of the meaning of life.

Take advantage of meditation to fill your days with positivity. Check out our mind booster blog posts to learn how you can improve your day-to-day life through a variety of mind and wellness practices.

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