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How to Meditate Properly

Updated on July 20, 2015
Meditation Guide
Meditation Guide | Source
Meditation | Source

What’s on your mind when you hear ‘meditation’? A monk? A Buddhist? Sit for months without moving? Well let’s broaden your vision about meditation; meditation is not just for a Buddhist, you don’t have to be a monk in order to that, and what’s most important is meditation is more than just sit motionless for some periods of time. Meditation in general is as simple as focusing your attention on a particular point. In this article you will find a meditation guide for beginners and how to meditate properly.

Meditation has a lot of benefits such as, increase concentration level, decrease anxiety, reduce stress, and make you feel happy. It can be said as health benefits because as you already know, anxiety and stress are the trigger for many kinds of illnesses, and reducing their level means reducing the chance of getting struck by those illnesses.

As a beginner, meditation sounds like a good new habit, a way to get out of these stressful life, but meditation isn’t as easy as you thought. A lot of beginners eventually stop meditating at some point. They start to feel that doing this is pretty useless since they don’t see the benefits come to them right away, or they find that focusing attention like that without having their mind wandering is impossible for them.

You also need a meditation guide as a beginner. You can find many of them on the internet, whether it’s an article or videos. In this short meditation guide, I will provide you with information about how to maintain your meditation habit and how to meditate properly, so you won’t waste too much of your time meditating with the false mindset and method.

Meditation | Source

Meditation is practicing your mindfulness, by practicing your mindfulness you will find the benefits I already stated before. So first, find a quiet room, and sit as comfortable as you can. You don’t have to do the lotus if you don’t feel comfortable, and again if it feels more comfortable you can sit with your back against the wall, you don’t have to mimic everything on a picture of someone meditating on the internet if you don’t feel comfortable. Because how can you meditate properly if you don’t feel comfortable?

Start meditating for a few minutes. 3-4 minutes is okay, even 2 minutes is okay if it’s your first time; you just can’t meditate for hours in your first try. Don’t forget to increase the length, once you can meditate for 3 minutes for a week straight and you can do it with ease; increase it to 7-10 minutes and so on.

Focus on your breath, just focus on your breath for 2 minutes. You may find on the internet that meditation is to stop your mind from wandering and to stop the chit-chat you have in your mind, and you become too focused on these things. Well don’t worry too much about that, just close your eyes, sit as comfortable as you can, and focus on your breath. That’s it. You can count your breath if you want. Anytime you aware that your mind is wandering or you start to talk to yourself, just back at your breath, realizing that your mind was wandering is a progress! You may have your mind wandering for 1 minute before you realize at your first try to by the time you keep meditating everyday it will become less and less, and even you can get 2 minutes without being distracted. You can also meditate while listening to a calm and relaxing music to help you relax and not to easily distract.

You can also meditate anytime you want; but I recommend at night before you go to sleep or morning just after you wake up, because it’s the quietest time of the day, late at night and early in the morning. Your environment is playing an important role to meditate properly.

Okay the last thing is about how to maintain this habit. You can make it like a formal exercise; you have to think that you just have to meditate for 5 minutes or less if you’re a beginner EVERYDAY. Start with a small number of times at first and increase it as the time goes by. Like I said 2 minutes is okay at first, increase the length as your skill grows. Notice your frustration. When you feel frustrated at yourself for keeps having your mind wandering, become aware of it, aware that you are frustrated and just back at your breath. Read books will help, 1 or 2 is enough, you can try Wherever You Go, There You Are by John Kabat-Zinn.

So that’s all, a meditation guide so you can meditate properly. I hope you can apply those tips by reading this article and inspires you to meditate. Cheers.


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    • jpcmc profile image

      JP Carlos 3 years ago from Quezon CIty, Phlippines

      I read the book Focusing by Dr. Gendlin and it outlines the basics. I tried it and it is harder than it seems. But I suppose it is just continuous practice.