A Beginners Guide To Meditation

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Looking to introduce meditation to your life but don’t know where to start? Check out this simple guide for beginners to gain the answers that you desire.
Beginners Guide to Meditation - Urban Ice Man

A Beginners Guide To Meditation

 

Want to support your mind, body, and soul with a simple activity that can be enjoyed by anyone? Learning how to meditate with this beginner’s guide to transcendental meditation is the answer!

The Benefits of Mindfulness Meditation

Before looking at how to get started with meditation for beginners, you must first ask yourself why you should make it a priority for 2022 and beyond. Studies show that participation in mindfulness meditation practices has tripled in the last decade while improved general wellness is cited as the most common reason.

Incredibly, it is suggested that the history of meditation exercise can be traced back to at least 5,000BC while it has been a Buddhist tradition for thousands of years too. And the benefits of meditating for a few minutes are arguably more noticeable in modern society than ever before. Research suggests that meditation practice can also be used to to help individuals with;

  • Reducing anxiety,

  • Fighting depression,

  • Overcoming age and race biases,

  • Gain lower blood pressure,

  • Improving self-perceptions,

  • Removing distractions,

  • Improving cognition.

It is also shown that over 90% of people who meditate feel that it helps them with physical sensations and emotional well being alike while many find it helps them live in the present moment and fall asleep at night. Both self-guided and guided meditation helps manage various health problems. It can reduce stress, combat PTSD, improve patience levels, and boost creativity while simultaneously delivering a little tranquillity, which is particularly rewarding for anyone who leads a hectic lifestyle and seeks a solution to find inner peace.


A Beginner’s Guide To Transcendental Meditation – Preparing To Meditate

Meditation is defined by Live & Dare as “a mental exercise that involves relaxation, focus, and awareness. Meditation is to the mind what physical exercise is to the body”. If you are planning to begin meditation, it is imperative that you find the right setting to unlock the full benefits of the simple practice. 

There are many types of meditation to consider from body scan meditation to mantra meditation, as well as a whole host of other meditation techniques. Many beginners find that joining a mindfulness meditation class is a good option. Aside from the guidance provided by a meditation tutor, it is a step that creates a sense of routine and encourages users to live in hte present moment. For example, you’ll know that you will meditate every Tuesday at 7 PM. Alternatively, you may find that your employer is happy to incorporate formal meditation into the daily rituals – 22% of companies in America are committed to mindfulness in this way, and UK businesses are quickly following suit to help employees manage stress levels, prevent mind wandering, and improve their overall health.

However, anyone looking at how to get started with mindfulness meditation should know that it is advised that you start with just 5 minutes of practicing meditation each day. It may not seem a lot, but shutting off the world and connecting fully with your internal energy for a few moments is a strange concept to embrace in today’s world. So, you will need a little time to get used to it. Thankfully, the benefits for both mental health and managing chronic pain are quickly shown with regular practice.

This is one of many reasons that you may benefit from creating a space to practice meditation within the home. To do this, try to simply focus on the following steps;

  • Clear a space that can be dedicated for meditation practice and other relaxation strategies. A clean room will promote a clear mind, thus enabling you to fully focus on the meditation techniques such as guided meditations.

  • Decorate the room in a way that will encourage a sense of calm. This guide will help you consider buddha statues, crystals, candles, wall pieces, flowers, and colour schemes to create a winning space.

  • Consider downloading soft musical sounds to play during your meditation sessions. You can also download meditation apps or playlists to help with this. It may include spoken words from a meditation tutor.

  • Focus your attention fully on the meditation practice to boost your overall health and achieve a greater sense of inner peace. Whehter it’s mantra meditation, sitting meditation, walking meditation, or tai chi doesn’t matter. Your full focus is essential.

The right surroundings will give you the best chance of enjoying effective meditation practices and mindfulness based stress reduction that helps you focus on positivity and live in the present moment while removing negativity linked to stress, anxiety, depression, and related issues. 

 

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A Beginner’s Guide To Meditation Practice – Simple Meditation Techniques

As a new enthusiast for meditation, it is important that you choose effective meditation techniques to help you tap into the benefits for your mind, body, and soul. Again, a meditation class may be used to help you get into the routine of meditating, especially as you can find online classes too. In reality, though, meditating alone allows you to build a session that is focused solely on your requirements.

Up to 500 million people around the world are believed to meditate at least sometimes to deal with psychological stress and physical health conditions, and the vast majority – especially when looking at people who keep it up – started out with beginner-friendly meditation strategies. Here are some simple steps to help you embrace meditation for beginners:

  • Prepare your transcendental meditation space, putting on music or lighting candles as deemed necessary. You’ll probably want to close the door too.

  • Sit on a meditation chair or lie down on a meditation pillow or cushion to ensure that your body is comfortable.

  • Close your eyes so that you can focus on tapping into your mindsetas you practice meditation. You could also wear a cooling eye mask at this time.

  • Bring your breathing to a controlled resting pace via deep breath exercises. This may take a minute or so as you’ve been moving around but helps you live in the present moment.

  • Focus solely on your breathing and how the body moves when you inhale and exhale. Do not allow your mind to focus on anything else.

  • Repeat this process for five minutes before opening your eyes and spending the last 30 seconds concentrating on your breath with eyes open.

Once you’ve done this, you can spend a few seconds to reflect on how you feel as you leave the meditation session and state of mindfulness. You can begin meditating with five minutes a day (or 3-5 times per week) to see the benefits. Studies show that 12 minutes repeated 5 times per week will deliver significant rewards, such as handling difficult emotions, which is something all beginners can aspire to achieve.

When first starting out with meditation practices, you may find that your mind wanders from time to time during your meditate sitting session. Don’t punish yourself for this. Simply try to get your meditation rituals back on track at the earliest stage. You’ll soon find that you can complete a session without these mishaps for the best integrative health rewards.

In addition to meditation, many people find that simple yoga stretches like the Downward Dog and Triangle Pose add value to the pursuit of increased mindfulness. however, you must stay focused and avoid bad meditation practices that could potetnially worsen symptoms.


The Final Word On Mindfulness Meditation Practices

Meditation changes lives for the better. Now that you know how to get started with meditation programs and mindfulness training, it can become one of the most effective ways to promote improved mental wellness in as little as five minutes per day. As a beginner, though, you should know that your relationship with meditation can evolve over time. When you get to a stage where you can meditate for 40 minutes per session, for example, brain connectivity can improve.

However, the road to unlocking the full benefits of meditation starts now. Begin meditating today, and you’ll never look back. when followed by a regular systematic review, your physical and mental well being will look better than ever.

 

 

Ryan Abbott

Ryan Abbott

Founder of Urban Ice Tribe & Urban Ice Gear

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