So, you’ve decided you want to try meditation.
For millions of people across the globe, it is certainly considered a worthwhile practice, but the process of getting started can sometimes feel a bit scary.
Especially if you have no idea what to expect.
Not to mention all of the questions you may have about how to start, such as what music do I use? Should I listen to music at all?
Is it better to meditate lying down or sitting up? I could go on but you get the idea.
I’ve asked these questions myself even… during the practice.
After taking so many lessons over the years, there is one thing I can say with absolute surety.
There is no RIGHT way to meditate.
With that said, there is still loads of information that you will find helpful on your journey into the present moment.
In this post, we’ll be discussing 5 mindfulness meditation tips so beginner-friendly you’ll be ready to teach a class.
This post contains affiliate links, which means if you choose to click through and make a purchase, I will receive a small commission at no additional cost to you.
What is Meditation?
What the heck even is meditation anyway? Is it a prayer? A mantra? A type of breathing technique…?
Well, meditation is a tradition that goes back thousands of years, originating in India.
It’s defined as a spiritual practice that concentrates on the present moment in a nonjudgmental way. This may involve the use of mental and or physical methods.
In truth, many cultures and religions worldwide engage in some form of meditation but you don’t have to be a part of any specific one to participate.
There are also various types of practices a person could adopt for a litany of reasons.
Body-scan meditation- is the act of focusing your attention on the body to pick up physical sensations like pain or tension.
Contemplative meditation- involves thinking deeply about an idea or concept without allowing your mind to wander.
Emotion-focused meditation- encourages practitioners to monitor their thoughts and emotions.
Mantra meditation- uses the repetition of a word or phrase to bring about the feeling of relaxation.
Movement meditation- places attention on the movement itself rather than on the goal of the movement.
Mindfulness meditation- requests that you settle your mind on the present moment while doing away with judgment and worry.
Visualization meditation- uses your imagination to envision a desired outcome before it happens.
Benefits of Meditation
Though people may begin for any reason, practicing meditation can be quite beneficial.
According to scientific research, regular meditation could affect certain areas in the brain, particularly those that exert control over your senses.
This suggests practitioners have a unique ability to identify and work through difficult emotional states like anger, fear, and grief.
Here are just a few more advantages to this practice:
Improved concentration
Increased gray matter
Slowed signs of aging and increased longevity
Enhanced compassion
Reduced anxiety and stress levels
Warning Signs that It’s Time to Meditate
People commonly choose to meditate because they wish to improve their lives in some way whether physically, emotionally, mentally, or spiritually.
However, sometimes the body may display warning signs to indicate its need to practice. Below are just a few of the behavioral changes to watch out for:
Strong sense of overwhelm or negativity
Feelings of intense exhaustion
Feeling unsettled, distracted, irritated, or anxious
Being aware of not only your emotions but also your actions toward yourself and others is a powerful indication that it’s time to step away from the world and look within.
Often we present irritability because we fail to perceive our innate desire to be alone.
5 Mindfulness Meditation Tips
Mindfulness meditation is what most people tend to picture in their heads when they think about the practice.
It is among the simplest things we can do to improve our mental health but that doesn’t necessarily mean it’s easy.
If you want to learn the best way to integrate this mindfulness technique into your life, then keep reading.
Meditate in Theta
We have primarily five brain wave frequencies that are widely recognized by science. These brain waves correspond to the different levels of consciousness.
Beta is our awake, active state. We are in beta when we’re busy interacting with the world or people around us. You’re in it right now while reading this.
Alpha is the relaxed state. This frequency is best to learn or create in.
Theta comes after alpha where we begin to feel a drowsy sensation. Think of it like your mind is still up but your body is nodding off to sleep.
Delta refers to the state in which we enter our dreams or deep sleep.
Gamma is also known as super-consciousness. It creates a heightened state of awareness, problem-solving, and concentration. This frequency, according to some scientists, may lend to creative, transcendental, and even mystical experiences.
Whether falling asleep or waking from a night of rest, we pass through theta. Theta is the ideal state to meditate in, especially for beginners.
You could practice early in the morning or very late at night, it is entirely up to you.
The best times to meditate for beginners are from 3 a.m. to 5 a.m., 9 p.m., or when you start to feel sleepy.
(When you get more advanced, you can induce theta at any part of the day and try accessing deeper states of mind.)
Meditate with an Intention in Mind
Mindfulness meditation may energize the body and calm your mind, so it’s good to establish a goal before meditating.
Do you want higher self-esteem, elevated emotions, better health, a new outlook on life, etc.?
Understanding the aim of your practice will help you achieve these goals much faster.
Meditate Sitting Down
While you may engage in mindfulness meditation lying down, standing up, or walking around, it’s often best for beginners to remain seated.
If you’re just waking up from sleep and trying to meditate, you probably don’t want to remain in bed.
Sure, it seems like a good idea at the moment but for most of us, all lying in bed will get you is a one-way ticket back to dreamland.
Instead, find a comfy place to sit like on a pillow, mat, or chair that’ll keep you in a relaxed state.
The idea is to maintain an erect back with your head in a free position. This will ensure you’re supported while reducing the likelihood of falling back to sleep, which I have certainly done.
Many meditators prefer to sit on a pillow or mat designed for meditation.
Listen to Music in Mindful Meditation
Sitting in absolute silence may not be everyone’s cup of tea and that’s okay.
Listening to soft, instrumental music can make entering a meditative state a little easier.
When you cut off your sense of sight, alter your breathing pattern, and surround yourself with music, you disconnect from the material world.
Now, you’ve become less distracted, allowing the body to believe it’s safe. These conditions are ideal for elevating your emotions.
Alternatively, you may listen to a guided meditation. These are great because they tell you what to do so it takes the pressure off and helps prevent the mind from wandering.
Whether you listen to music or do a guided meditation with music, look for one with a frequency of 432 or 528 hertz.
The 432hz is thought to provide clarity, alleviate emotional blockages, and synchronize the brain’s left and right hemispheres.
The 528hz is said to provide a feeling of repose, heighten energy, and spread wholeness.
Side note- just listening to these frequencies may help soothe your anger, irritation, or anxiety in 30 minutes or less.
Click here for a guided meditation you can do on your own to lift your mood.
Click here for an instructional but less guided meditation.
*There is a 7-minute intro to the second video
Try listening to this relaxing music video with 432 hertz
Or, you can play this equally serene music video with 528 hertz.
Try the Gyan Mudra
Have you ever seen pictures of yogis or meditators who sit with their fingers in those seemingly odd positions?
Well, the positions actually mean something.
They’re called Murdas which are gestures done with the hands and fingers to help energy in the body flow. They are also said to enhance your spiritual journey.
The Gyana Mudra (a.k.a. chin mudra) is perhaps the most famous of these gestures.
It involves touching the tip of your index finger along both hands to the tip of your thumb while gently straightening the other three fingers.
Then you place the back of your hands to rest on your legs (usually beside the knees) and breathe from your abdominals.
This mudra heightens creativity and concentration to prevent the mind from wandering.
You could also use crystals, different scents, or beads for a similar effect.
Clear quartz or amethyst crystals are the best to meditate with.
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Thinking About Meditation…? Try it!
When I first started meditation, it was very uncomfortable. It just didn’t feel natural to be silent for any amount of time.
But, I knew my intentions for starting the practice and kept at it until eventually, the process got a lot easier.
You’ll find it’s not nearly as hard as you think, especially with a guided practice.
Even if you don’t think you’re the meditating type, why not try it?
The way I see it, you have nothing to lose but everything to gain.
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