I hope you’ve had a great week. I’m super excited about today’s episode which is one of my most favourite topics to talk about, meditation.
But most importantly meditation for beginners. I’ve been getting a few requests to do this episode and I remember starting out and I didn’t know what to do or how to do it. Also, remember if you have any subjects you would like me to talk about. Feel free to leave it in the comments or drop me a direct message on Instagram.
Firstly, what are the benefits of meditation?
There are so many benefits to meditation. Which is why it is used daily all around the world.
- It helps to reduce stress
- Helps to control anxiety by bringing you back to the present.
- Enhances self-awareness
- Helps your attention span and memory.
- Improves sleep (I’ve fallen asleep during meditation and I always wake up feeling super refreshed).
Heres my beginners how-to:
- Get comfortable. There are so many different ways to mediation, you can be sitting down, be in the lotus position, lay down. It’s all about where you are most comfortable.
- Set a timer. For a beginner I would recommend 5-10 minutes is enough as an introduction. Soon enough you’ll be wanting to do it longer and you’ll work your way up to 20-30 minutes.
- Focus on your breathing. Take 10 deep breaths to help clear your mind.
- Once you have taken your deep breaths, go back to regular breathing but focus on the rise and fall and the air filling your lungs for about two minutes this will help to bring you into the present.
- Scan your body. With day to day like we usually have aches, pains, and stiffness which go unnoticed. So, scan your body starting from the top of your head all the way to your toes slowly and notice if there’s any tension. Usually, I find mine in my neck and shoulders so I like to rotate my shoulders to release any tension during meditation.
- Take note of where your mind wanders. Don’t be hard on yourself if you start thinking about work or any stresses. Just accept it and then bring yourself back to the present focusing on your breathing and clearing your mind again.
- Finish with gratitude, for the last minute or so I like to think of everything I’m grateful for. Gratitude has a high positive vibration and will bring you our of meditation in such a great moon.
- Journal. All the thought that came rushing to my head during mediation. Some can be quite weird, I always note down and see if there’s anything I can do to address any stressful or negative thoughts. But also to feel joy in the positive thoughts.
It can be hard as a beginner to go into a quiet room and try and quiet your mind for the first time. Thankfully there are plenty of resources out there that can help you.
There are guided meditations on YouTube which are amazing as they guide you step by step through your meditation and meditation music to place you in your zen.
Apps such as Headspace which is designed to guide beginners through meditation and you get 10 free days.
Another great app is Calm they are some great music on there to meditation too and also audiobooks. I love Stephen Fry’s voice and he has a story about the lavender fields of Provence. It’s like melting butter!
Below you can find all this information and a worksheet in a printable PDF.
Let me know in the comments any other subjects you would like me to speak about. Also, let me know about your mediation journey!