Learning To Meditate
How do you learn to meditate? In mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and we take notice of when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and develops your mindfulness.
When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose and without any judgement. The idea behind mindfulness seems simple but the practice takes patience.
Some people wonder why they should learn to meditate. There are a wide range of benefits associated with meditating and while it surely isn’t a cure-all for everyone, it certainly provides some much needed space and time in your life when you can help to foster a more calm existence.
Sometimes, that’s all we need to make better choices for ourselves, our families, and our communities. And the most important tools you can bring with you to your meditation practice are a little patience, some kindness for yourself, and a comfortable place to sit.
When we meditate, we can inject far-reaching and long-lasting benefits into our lives and the best part is that you don’t need any expensive memberships or specific gear to do it.
Here are five reasons to meditate:
- Understanding your pain
- Lower your stress
- Connect better
- Improve focus
- Reduce brain chatter
Most newbies ask the essential question of how they can begin to meditate. Everyone can do it, here is a basic guide. Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:
1) Take a seat
Find place to sit that feels calm and quiet to you.
2) Set a time limit
If you’re just beginning, it can help to choose a short time, such as five or 10 minutes so you don’t get frustrated and give up before you have a chance to get started.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged on the floor, you can kneel on the floor, any position is fine. Just make sure you are stable and in a position you can stay in for a while.
4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out. Focus on the feel of the inbreath and the outbreath.
5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.
6) Be kind to your wandering mind
Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back to the breath and re-focus your attentions.
7) Close with kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
That’s it! That’s the practice. You focus your attention, your mind wanders, you simply bring it back, and you try to do it as kindly as possible (as many times as you need to).
