Meditation is a simple practice that can help reduce stress, increase calmness and clarity, and promote happiness. Here are some steps to help you get started with meditation:
- Choose a technique: There are many different techniques for meditation, such as focusing on your breath, observing your thoughts, or scanning your body. Choose a technique that resonates with you and that you feel comfortable practicing.
- Find a quiet place: Find a quiet place where you won’t be disturbed for the duration of your meditation session. This could be a dedicated meditation space in your home, a quiet room at work, or even a peaceful spot outdoors.
- Sit comfortably: Sit in a comfortable position with your back straight and your shoulders relaxed. You can sit on a chair, on a cushion on the floor, or even lie down if that’s more comfortable for you.
- Set a timer: When you first start meditating, it can be helpful to set a timer for the duration of your session. Start with just a few minutes at first and gradually increase the length of your sessions as you become more comfortable with the practice.
- Focus on your breath: Begin by focusing on your breath. Notice the sensation of the air entering and leaving your body as you inhale and exhale. If your mind wanders, gently redirect your attention back to your breath.
- Be kind to yourself: Meditation is a practice, and it takes time to develop the skill. Be patient with yourself and don’t get discouraged if your mind wanders or if you find it difficult to focus at first.
These are just some basic steps to help you get started with meditation. Remember that there is no right or wrong way to meditate — the most important thing is to find a technique that works for you and to practice regularly.
The amount of time you should meditate each day depends on your personal goals and preferences. According to a 2018 study published in Behavioural Brain Research, meditating for 13 minutes a day for eight weeks led to decreased negative mood state, enhanced attention, working memory, recognition memory, and decreased state anxiety. However, each person will respond differently, so it’s important to test out longer meditation periods if 10 minutes does not seem to be making a difference for you.
If you’re just starting out with meditation, it’s a good idea to start with a small amount of time and work your way up from there. A beginner might want to start out meditating for at least five minutes a day. Starting with only five minutes will allow you to get used to it. It will also help you commit to your meditation practice without creating too much pressure, which helps reduce stress levels, making meditation easier for beginners.
In summary, the consensus seems that to see benefits from meditation, you should aim for at least 10 minutes a day at a minimum. However, it’s important to find what works best for you and adjust the length of your meditation sessions accordingly.