5 Tips For Beginning Mindfulness Meditation
What if I told you that you could embody the serene stillness of water in a lake while maintaining momentum below the surface? This picturesque scenario sounds too good to be true. Still, research shows that those who meditate are in better control of their emotions (reduction in experiences of anxiety and depression) and are also more productive.
Meditation allows you to embrace inner calmness while continuing movement in your day-to-day living. With regular practice, you can also increase patience, focus, contentment, well-being, and even sleep better; best of all, it doesn't have to cost you anything, just your time.
In this weeks' article, I discuss several tips to help you get started in your practice and dissect several misconceptions surrounding the discipline.
Tip #1
Where you meditate does not necessarily matter, as long as you know that you will not be disturbed. Knowing that you will not be disturbed is different from being in an environment where external stimuli surround you. For example, some may feel more comfortable meditating in complete isolation, while others might be able to meditate at a park or in a waiting room. It may take some work to meditate in the middle of an abrasive noise-ridden construction zone, but I don't think it's impossible.
The practice often involves simply noticing what pervades into the field of consciousness. Noticing sounds is a perfect example of this and can be incorporated into your practice. Perhaps you notice the sound of the vents in the room you are occupying, the faint clacking of fingers on a keyboard, or wind rustling leaves on a tree.
The same can be said about your positioning. Are you lying down, sitting in a comfortable chair, or standing (careful with this position, especially if your eyes are closed, please)? Can you observe the sensation of your body sitting in a chair or perhaps the blades of grass brushing against the nape of your neck? Turning your attention inward toward sensations that appear in consciousness is a great tool and a powerful key to feeling more comfortable in increasing your propensity toward stillness.
Tip #2
The time that you mediate does not necessarily matter either. If you are on the precipice of beginning, I recommend starting at smaller intervals of time; two minutes should suffice if you are new to the practice.
Building your tolerance for observation and stillness is seldom respected in Western culture. Action-oriented to breaking points, Americans often feel that if they are still, it equates to missed opportunity. The only opportunity that is missed, in my opinion, is the chance one has to provide space for calm, reflective periods of time. Gradually increasing the duration and frequency that you engage in meditation is recommended upon further comfort and fluency in participation.
Tip #3
Referring back to the discussion on the environment where you meditate, similarly having your eyes opened or closed depends on your level of comfort. Many of you new to meditation will likely begin with your eyes closed.
Remember, meditation is about simply observing what comes into your field of consciousness; the visual field is no exception. Having your eyes shut, you may bring your attention to shadow or light. If you are to meditate with your eyes open, keep your gaze wide so that you may bring attentional awareness to shape, color, and movement.
Tip #4
Your breath is perhaps the most central component of this particular discipline. Many struggle, in the beginning, to observe the sensation of breathing.
Maybe that doesn't sound very clear. What I mean by this is that often, when you focus on the breath, you place emphasis on your breath in a controlled fashion. "Am I breathing, am I breathing deep enough," are questions that may run through your head.
Observing the breath is different; it allows for the release of control, increasing awareness that you breathe regardless of your attempts to modify your breathing pace or depth. It is only when you release the notion of controlling the breath can you genuinely observe the sensation of breathing.
Tip #5
The most recurring challenge or difficulty that you are likely to run into is distraction. The mind has the tendency to wander, and before you realize the mind will run away with thoughts that detract from the set intention of your meditative practice.
Should this occur, as it most definitely will, do not judge yourself or your thought(s). Remember that your thoughts are simply appearing in the realm of consciousness.
The less you judge your self and the thought, the more you will be able to increase your attentional awareness outside of meditation. When you recognize that you are lost in thought, simply return to the sensation of breathing, again without judgment, observing the genesis and resolution of each breath.
There are several different types of meditation. This article primarily focuses on mindfulness. I will likely offer similar introductory tips to each variant in future articles.
For the time being, please recognize that meditation is indeed a practice, meaning that you are strengthening your ability to engage in it more meaningfully, focused, and setting intentionality surrounding it over time. The expectation of getting meditation "right" is a judgment that ought to be let go of as it will inhibit the development of these learned skills.
Citations
Daga, P. (2019, September 12). Why Meditation Works Wonders for Better Workplace Productivity. Retrieved from https://www.entrepreneur.com/article/339410
Meditation: In depth. (n.d.). Retrieved from https://www.nccih.nih.gov/health/meditation-in-depth
Having a meditation space in your home is the perfect way to relax, unwind, and practice mindfulness. However, many apartment dwellers find it somewhat difficult to meditate in their unit because of various distractions, loud noises, and lack of space. The good news is, there are several ways to practice mindfulness – and many techniques don’t require a lot of space. To help get you started, Redfin reached out to experts from Denver, CO to Cincinnati, OH, including us, to share our best tips on how you can create a meditation space in a small apartment. Check out my tip on How to Create a Meditation Space in a Small Apartment.