Relax and Connect: Meditation Guide for Beginners

Have you ever felt overwhelmed by daily stress? Do you feel like your mind is constantly spinning and you need a break? Meditation can be your best ally in these moments. In this article, I will guide you through a simple introduction to meditation, perfect for beginners looking to relax and connect with themselves. So, sit back and get ready for the journey to calm, little sunshine!

Meditation isn't just a fad; it's an ancient practice that has helped millions of people find peace and clarity in their lives. Plus, studies have shown that meditating can reduce stress, improve concentration, and promote an overall sense of well-being. But where do you start?

1. Find your quiet place

Quiet or "zen"; place ideal for meditating

Before you begin meditating, find a space where you feel comfortable and free from distractions. This can be a corner of your house, a park, or even a room with good natural light. Make sure it is a place where you feel safe and at ease. Remember that comfort is key, so choose a place that invites you to relax.

I usually use a little corner of my own room, next to the window where there is plenty of natural light and fresh air. It is a space where I feel comfortable and safe to be calm. You can find a place that gives you the same feeling.

2. Adopt a comfortable position

You don't need to be a yoga master to meditate. Get into a comfortable position, whether it's sitting in a chair, cross-legged on the floor, or even lying down. The idea is to have your body in a relaxed but alert position. Keep your back straight to allow for good breathing, but don't tense up. You can close your eyes or keep them half-open, whichever feels most comfortable.

The lotus position, is that what they call it? It's my favorite for this. It makes me feel comfortable and relaxed but without allowing me to fall asleep in the process. Keep this in mind when meditating outside of bedtime.

3. Set a time

If you're a beginner, it can be helpful to set a specific amount of time for your meditation. Start with 5 or 10 minutes and gradually increase the length as you become more comfortable with the practice. You can set a timer on your phone so you don't have to worry about the clock. This will allow you to focus on your meditation without interruptions.

When I was starting out in meditation, I used the timer built into the guided meditation app or the YouTube videos that come with one.

4. Give your meditation a purpose

Why do you want to meditate? You may be seeking inner peace, stress relief, or simply disconnecting from the world. Having a clear purpose will help you stay focused during your practice. You can choose a mantra—a word or phrase that you repeat in your mind—or simply allow your thoughts to flow without judgment.

My initial purpose for meditating was to help me fall asleep, and then I added the desire to combat anxiety and intrusive thoughts. Personally, I found it very helpful for those things. Sometimes I use mantras and other times I just let the train of thought go, you know.

Setting a purpose for your meditation will help you stay consistent and not give up on your practice.

5. Focus on your breathing

Breathing is a fundamental anchor in meditation. Begin by taking deep, conscious breaths. Inhale slowly through your nose, allowing your abdomen to expand, and exhale through your mouth. If your mind begins to wander, try to bring it back to your breathing. Notice how the air enters and leaves your body, feeling the freshness as you inhale and the relaxation as you exhale. This simple exercise can be extremely effective in calming the mind.

One breathing exercise I learned early on is to perform each phase in time intervals by counting in your mind. You can inhale slowly through your nose for a count of five, hold the air in your lungs for a count of five, exhale slowly for a count of six, and then pause for a count of five before starting the cycle again. You can adjust the count to suit your abilities and how you feel most comfortable.

6. Recognize your thoughts

One of the common difficulties when meditating is dealing with intrusive thoughts. It's normal for your mind to fill with thoughts, worries, or ideas about your day-to-day life. Instead of fighting them, acknowledge them and let them pass. Imagine them as clouds in the sky that come and go. Don't hold on to them; simply observe them and return your focus to your breathing.

Another trick I learned a while ago and really like is to imagine that you are in an open sea with waves flowing around you. Imagine that the intrusive thoughts are those waves and that they can flow in large quantities and with constancy, but they don't stop. They just pass around you never to return and they don't cling to you to drag you down. Just let them go calmly without denying or repressing them, but don't hold on.

Visualize intrusive thoughts as small waves gently flowing around you.

7. Be patient with yourself

Meditation is a practice, which means it improves with time and consistency. Don't be discouraged if you find it difficult to stay focused at first or feel like you're not doing meditation "right." The key is patience and regular practice. As you meditate more, you'll notice yourself becoming more aware and present.

I, for example, have been meditating for a few years now and I have learned many new things as I do it, but I also have many other things to learn. That's normal. Just be consistent and focus on doing what suits you best instead of forcing yourself to do the same as someone else.

8. Incorporate meditation into your daily routine

To integrate meditation into your life, try setting a time that works for you. It could be in the morning when you wake up, during your lunch break, or before you go to bed. Find a time that you feel you can dedicate to yourself. Over time, meditation can become a ritual you look forward to, something that brings you peace and clarity in the midst of chaos.

I recommend incorporating it as part of your self-care rituals. It's what I do and it allows me to stay consistent. You can take a few minutes to meditate in conjunction with your skincare routine. For example, while you have a mask on your face and you have to wait for it to do its job, you can use those same minutes to meditate a little.

9. Explore different types of meditation

There are many types of meditation, from mindfulness meditation and guided meditations to transcendental meditation. Try out different styles and techniques to see what resonates most with you. You can find apps or videos online that guide you through these practices, which can be especially helpful if you're just starting out.

You can also adapt it to the specific moment and situation, just like I do. Sometimes mindfulness meditation is perfect for letting my thoughts flow and being at peace with them, and other times I just want to focus on something specific with a guided meditation so I don't wander off.

10. Reflect on your experience

After meditating, take a moment to reflect on how you feel. Sometimes journaling about your experiences can be a good way to see your progress and dig deeper into your thoughts. Keep a record of your meditations, your progress, and any changes you notice in your mood and well-being.

I have my own special section for meditation in my journal. This way I can analyze what works best for me and what doesn't, in order to improve my sessions and adapt them to my needs. You can even use notes from your phone or a loose sheet of paper, but remember to file them in a safe place so you don't lose them.

Remember, meditation is a personal journey, and everyone has their own pace. The key is to find the time and way that works best for you. So, let go of the stress, relax, and connect with yourself. Start your journey to a calmer mind and a more connected spirit today!