Exploring Meditation: Beginning
The world can sometimes feel like a whirlwind. Work, school, kids, pets, friends, events, appointments, not to mention keeping up with the news and bills and self-care–whew! Finding a way to hit pause and catch our breath has become more important than ever as we navigate modern life. That’s where meditation swoops in to save the day, offering us a much-needed moment of calm amidst the chaos.
Learning to meditate can feel daunting at first. What if I can’t slow down my mind? What if I can’t stop thinking? Am I supposed to focus on my breath? Do I have to close my eyes? All these are great questions, but really, the most important thing is that you just practice! Think of meditation less like a skill you must master to get the most out of it and more like a no-pressure exploration. Anybody can meditate, and you can start slow with even just 5-10 minutes a day being beneficial.
Join us for this series of meditation blogs dedicated to exploring the many different types of meditation practices and their benefits. Today, our focus is on introducing beginner-friendly meditation techniques tailored specifically for relaxation.
Understanding meditation
To meditate, first it’s important to understand what meditation is and what meditation is not. At its core, meditation is simply a practice that involves training the mind to focus and redirect thoughts. It's like pressing the pause button on the chaos of everyday life, allowing us to tune in to the present moment and cultivate a sense of inner peace and clarity.
There are also many different ways to meditate, and the practice has evolved over centuries with roots in ancient spiritual traditions like Hinduism and Buddhism. And for the more science-minded folks, there are mountains of research backing up the benefits of meditation, like reduced stress and anxiety, enhanced focus, and improved sleep.
Forms of meditation for beginners
These are some of the simplest meditation practices and are great for beginners while still being very effective for both mind and body.
Mindfulness Meditation
Mindfulness meditation simply us to be fully present in the here and now, gently observing our thoughts, feelings, and sensations without judgment.
Sit or lie down in a comfortable position. You can sit on a cushion on the floor, in a chair with your feet flat on the ground, or even lie down if that's more comfortable for you.
Straighten your posture, let your shoulders relax, and rest your hands on your lap of knees.
Close your eyes or keep them slightly open with a soft gaze.
Start by taking a few deep breaths to relax your body. Then bring your attention to your breath. Notice the sensation of your breath as it enters and leaves your body. You can focus on the rising and falling of your abdomen, the sensation of air passing through your nostrils, or the expansion and contraction of your chest.
Acknowledge any thoughts that come to your mind without judgment or attachment and gently bring your attention back to your breath. You can think of your thoughts as clouds just passing through the sky, allowing them to come and go without getting caught up in them. Remember, this gets easier with practice. It’s okay if you have a hard time ignoring your thoughts. No judgment!
If you find your mind wandering a lot, try focusing on sensations in your body or the noises you hear around you.
Towards the end of your meditation session, take a few moments to reflect on things you’re grateful for and send well wishes to yourself and others.
Start with just a few mindfulness meditation a day and gradually increase the duration and you become more comfortable. Remember, mindfulness is a skill that takes time and patience to develop, so be kind and gentle with yourself as you explore this practice.
Body Scan Meditation
This type of meditation is all about systematically bringing awareness to different parts of the body, noticing any tension or discomfort, and gently releasing it.
Begin the same way as you would for mindfulness meditation.
Then start at the top of your head and slowly mentally scan down to your toes, paying attention to each body part along the way. Remember, there is no judgment here, regardless of what you feel.
Practicing a body scan can be especially helpful to do right before bed to unwind from the day, or during short breaks during the day to refresh your mind.
Loving-Kindness Meditation
Loving-kindness meditation is all about cultivating feelings of love, compassion, and goodwill towards yourself and others in your life. This type of meditation practice is especially helpful if you’re going through stress related to relationships in your life or struggling to have self-compassion.
Begin the same way as you would for mindfulness meditation.
Then, start by directing loving-kindness towards yourself by repeating phrases like “May I be happy, may I be healthy, may I be safe, may I live with ease.” You can say these phrases out loud or inside your mind. If you don’t like this specific phrase, you can use whatever resonates for you. It doesn’t matter, as long as the intention is one of loving-kindness.
Next, extend those same wishes of loving-kindness to others, starting with loved ones, then acquaintances, and even people whom you may have difficulties with. Visualize each person as happy, healthy, and at peace.
By fostering a sense of connection and goodwill towards ourselves and others, we can significantly improve our relationships with people in our lives and with ourselves. Whether it's first thing in the morning to set a positive tone for the day or in the evening as a way to wind down before bed, carving out just a few minutes each day for this practice can yield profound benefits. Consider integrating it into your existing meditation routine or simply incorporate it into moments of quiet reflection throughout your day.
Breathwork & Meditation Workshop at Western
Stay tuned as we continue through our meditation blog series and explore other forms of meditation like concentration meditation, transcendental meditation, mantra meditation, walking meditation, and more.
If you’re interested in meditating but would like a little extra guidance, stop by our Monday 6:30pm Breathwork & Meditation Workshop at Western. In each class session, participants will walk through meditations with close attention to breathwork for a stress-reducing, brain-boosting experience.
Breathwork & Meditation Workshop is a Premier Class, so be sure to check out our Premier Class Passes before you sign up. Learn more about Premier Classes and all of our Group Fitness classes on the schedule each week by visiting the Group Fitness webpage.
