Meditation Tips for beginners

Can I sit or lie down?

I say whatever it takes for you to do it. Listen to your body and get comfortable. Either way you choose- lying down or sitting up, straighten your spine, relax your shoulders and get comfortable. Sitting up in a chair or on a cushion is usually the best position to stay if you want to stay alert and focused throughout your practice.

How long should I meditate?

For as little or as long as you like. The longer you meditate, the more benefits you will see! Start off small, even a couple of minutes, find meditations you like, and build your way up. It’s practising regularly/daily that you really begin to experience the benefits. I used to do 2-minute meditations and now I meditate twice a day for 20 minutes.. trust me, when you start to see the profound benefits, you will naturally extend the time. 

What if my thoughts wander?

Some people think that to meditate is to switch off your thinking. In fact, it’s really the opposite - as we meditate we can notice thoughts coming, observe them, and let them float away again as you come back to your practice. Your breath is your anchor, if you get lost, simply come back to your breath. Let go of your expectations before you start - there is no right or wrong way to do a mindfulness meditation. Just simply notice. Thoughts will naturally pop up - you have between 12 - 60,000 thoughts per day! If you notice thoughts, feelings or emotions - this is the key to mindfulness - noticing. So you’re doing well. 

“I get bored during meditations”

Completely fine! I used to as well. You are changing the spotlight from your outer world of distraction to your inner world of thoughts and feelings. It can be strange especially if you don’t often spend time alone. The benefits are worth being bored, and being bored usually means you’re distracting yourself from something. Maybe sitting quietly with your thoughts is just what you need. 

“I get sleepy after my meditations” 

It’s not uncommon to become sleepy - as you are introducing new ways of relating to your mind and breaking old habits.

Mindfulness is so simple! 

There is nothing to get, no right or wrong, don’t overthink it. Mindfulness is simply noticing what is happening in this present moment. Becoming self-aware of what thoughts, feelings and emotions you have in this present moment.

“I don’t have time!”

It’s all about prioritising. You are busy with what you say yes to. I used to somehow find time to watch Netflix every night and couldn’t possibly see how I would have enough time to meditate twice a day. Now it is my non-negotiable. Even if you meditate for 3-5 minutes a day, this might mean doing it on your lunch break or getting up 5 minutes earlier. 

Do I have to close my eyes?

No, my mindfulness meditations are a guide, nothing is forced so it’s up to you. Feel free to gently close your eyes, or find a point just in front of you, and gaze to this point. 

How do I control my breath?

Breathe naturally- if you get lost, use your breath as an anchor. Follow your breath and you’ll find the way. When you are starting out, it might be uncomfortable controlling your breath for long periods of time, remember you are noticing your breath, so don’t worry about controlling it. 

Remember to be kind to yourself - don’t worry if it’s hard to ‘switch off’ or get comfortable, start small and follow your breath, and let thoughts come and go.

Check out our other mindfulness blogs or message us if you have any questions!

Enjoy some peace and stillness in your day. 

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