Welcome to Ruhgu’s series on meditation for beginners guide. Let us begin by congratulating you on your decision to begin meditating. Your willingness is a significant step towards taking care of your mind and body. But many struggle to start meditating the right way or continue it regularly. We will help you learn everything important you need to know about meditation and guide you towards a happier, healthier future.

What is meditation?

First thing first: let us get an idea about what meditation really is. Meditation in its purest essence is the act of concentration on the universal consciousness. There are a variety of meditation styles, involving relaxation, awareness, looking within yourself, stillness, focus, and more(1).

Meditation in its purest essence is the act of concentration on the universal consciousness

Meditation helps the practitioners to connect to a higher reality, understand life better, and end suffering. Since its early days, meditation has evolved into a powerful tool to improve work performance, personal growth, and attain great health(1).

Is meditation for you?

All human beings have personal goals. Does yours involve improving focus, lowering stress, or becoming less reactive? Maybe you want to improve your relationship with everyone around you or achieve personal growth?(2) 

If the answer to any of the above questions is “yes,” meditation is definitely for you(2). Meditation will help you train your mind to become more aware and transform your life. Most meditation techniques are straightforward and easy to learn. So, you can start today and change the quality of the rest of your life(2). 

Important benefits of meditation

Many research studies suggest that meditation has a wide range of healing effects on the body and mind(3). Through meditation, you can achieve inner peace as it has the power to settle the restless mind. It brings the scattered attention together so you can focus better, ensuring that your mind is not all over the place(3).

By the practice of meditation, you will find that you are carrying within your heart a portable paradise.

-Paramahansa Yogananda

Meditation also has the ability to make you more compassionate and forgiving, not only to others but also to yourself(3). With meditation, you can get rid of negativity, tension, frustration, stress, anxiety, harmful emotions, and violence. It reveals your real self; someone who is kind, good, and content(3).

Before you can start your meditation practice, there are a few basic aspects that you must learn. Let us help you understand them better.

  • How to sit(2): You can practice meditation in a room or outside as per your wish. Ensure that it is a clean space and there are know distractions. Traditionally, meditation is practiced while sitting cross-legged. However, it is not mandatory. If you do not feel comfortable sitting that way, you can meditate sitting on a chair. Keep your back straight, neck and shoulders relaxed, chin tucked in slightly, and hands gently resting on your knees or lap.
  • Duration(2): The duration of your meditation practice depends on your preference, or how much time you would like to keep aside for it. Keep in mind that it is more important to meditate regularly than to meditate for a long period. Experts suggest that beginners should start by meditating for 10 minutes per session. With time, you can increase it to 15 or 20 minutes. If 10 minutes feel overwhelming, you can always begin with 3 to 5-minute sessions.
  • What to wear(2): What you wear during meditation is completely up to you. All you have to ensure is that your attire is relaxed and comfortable. Wearing something too tight might not serve that purpose, which is why it is recommended that you try out loose-fitting clothing for meditation.   

When there are thoughts, it is distraction: when there are no thoughts, it is meditation.

-Ramana Maharshi

Discover your meditation style

There are multiple types of meditation techniques that you can practice as per your preference. Allow us to introduce you to four primary types of meditations, try all of these and see which feels closer to your heart and mind. Once you have a connection, try out similar meditations from Ruhgu’s library of simple meditations.

1. Focus Meditation for Beginners

This is a simple technique that involves paying attention to your breathing, and refocusing if your mind is distracted. This practice may not clear your mind of all thoughts, but it definitely helps you become more mindful. 

To practice it, focus on your breathing. Pay attention to your natural inhalation and exhalation rhythm without trying to regulate your breath. Become aware of where you feel the breath more. It can be in your belly or in the nose. Maintain your focus on that region. 

Now take a deep breath and expand your belly. Next, exhale slowly and notice how your belly contracts. If your mind wanders, gently bring it back to your breathing and continue to meditate.

Here are related meditations for you to try Third Eye Meditation | Trataka Meditation | Deep Concentration Meditation (Nose Tip) | Soham Meditation

2. Loving-Kindness Meditation for Beginners

The loving-kindness technique involves repeating certain phrases silently to offer good vibrations to others and to yourself. Through this practice, you can extend kindness and love towards yourself and everyone around you, including your loved ones and strangers.

To practice it, gently close your eyes. Now relax yourself, and remind yourself of all the good things you have done out of kindness and compassion. Silently repeat to yourself:

“May I live in safety.

May I have mental happiness, peace, and joy.

May I have happiness, health, and freedom from pain.

May I live with ease.”

Focus on one phrase at a time and continue to repeat them so they fall into a pleasing rhythm. If your mind wanders, do not be hard on yourself. Gently bring your attention back to the repetition. Now try to visualize yourself at the center of a circle made of all the people who have shown you love and kindness. Believe that you are continuing to receive their attention and love. Now extend the same kindness towards them. Wish them love and positive thoughts.

Continue to repeat the phrases a few more times. When you feel comfortable, slowly open your eyes.

Here are related meditations for you to try Loving Kindness Meditation | Tonglen Meditation | Forgiveness Meditation

The more man meditates upon good thoughts, the better will be his world and the world at large.

-Confucius

3. Mindfulness Meditation for Beginners

Becoming mindful of your emotions and labeling them offers a calming effect. It is a mindfulness meditation technique that shifts the activities in your brain’s emotional areas to the thinking areas. It transforms negativity into positivity.

To practice it, gently close your eyes. Now allow your mind to bring up thoughts naturally. Do not try to force any thoughts or follow those that arise. When your mind brings up any thought or emotion, try to recognize and label it. If you feel anger, repeat to yourself, “Anger.” If you feel any anxiety, repeat to yourself, “Anxious.” When you feel stressed, simply repeat to yourself, “Stressed.”

As you continue to label your emotions and thoughts, allow it to calm your mind. Believe that the negative emotions are losing their power. Let the practice make you feel relaxed. 

Now gently open your eyes.

Here are related meditations for you to try Vipassana Insight Meditation | Anapanasati Meditation | Mindfulness Meditation | Serene Reflection Meditation | Guided Imagery Meditation | Deep Sleep Yoga Nidra

4. Mantra Meditation for Beginners

It is a technique of repeating a specific word or phrase during meditation. Mantra Meditation is believed to have the power to help you focus better and improve your awareness. You can choose any mantra that you like, which brings you a sense of calm and happiness. For the purpose of this practice, we will use the sacred word “Om” as the mantra.

To practice it, sit in a comfortable position and gently close your eyes. Now relax your mind and body. When you feel ready, take a few deep breaths and focus on your inhalations and exhalations.

Gently slow down your breathing and begin to repeat the mantra “Om.” You can chant it aloud or silently in your mind. Try to match the rhythms of the chanting with your breathing. Do not try to force it. Be patient and they will eventually settle into a rhythm. If your mind wanders, gently bring it back to your breathing. Allow your mind to refocus and resume chanting “Om.”

When you feel ready to end the meditation, slowly open your eyes and sit in silence for a few moments. 

Here are related meditations for you to try Simple Mantra Meditation | Om Meditation | Gayatri Mantra | Chakra Activation with Mantra | Gatha Meditation

You are pure. Nothing touches you. What is there to renounce? Let it all go, The body and the mind. Let yourself dissolve.

-The Ashtavakra Gita

Common obstacles during meditation

We hope you have got a basic understanding of the techniques from the above meditation for beginners. As you meditate, certain obstacles can arise like sleepiness, physical distractions, and mind wandering. Allow us to instruct you how to tackle each issue successfully.

  • Sleepiness(2): Feeling sleepy during meditation is normal, especially when you are a beginner. When you meditate, your mind and body reach a relaxed state, which often confuses the former, leading to sleepiness. The best way to avoid it is meditating while sitting upright. You should also consider meditating first thing in the morning.
  • Physical distractions(2): Distractions like sounds or physical sensations can be troubling during meditation as they break your concentration. If it helps, wear noise-cancelling headphones while you meditate. The physical sensations are easier to ignore with patience. You learn to do so as you continue to meditate regularly.
  • Mind wandering: A mind never stops thinking. So, if your mind is distracted or wanders away during meditation, it is not your fault. When you become aware of your mind wandering, simply bring it back to your breathing, refocus, and continue to meditate.

What you seek is seeking you.

-Jalaluddin Rumi

Making meditation a habit

Getting into a new routine is always tricky. People often start something new with enthusiasm, but that wanes with time due to the repetitive nature of any practice. It can be even more challenging with meditation as it takes some time to see the positive results. So, it is vital that you remain patient. Your mind will not magically become “clear” or “calm” from the very first day.

To build a habit of meditation, it helps if you practice the technique at the same time every day. You might have to force yourself to meditate in the beginning. But as the benefits slowly start to show, you will definitely find it easier to meditate every day. Just be a little patient and determined.

Half an hour’s meditation each day is essential, except when you are busy. Then a full hour is needed.

-St. Francis de Sales

We are here to help you with meditation. The Ruhgu App offers a variety of simple meditation techniques that you can easily follow and practice. Download the app today and begin your journey towards a happier and more fulfilling life with meditation. 

 

References

  1. Dorling Kindersley Limited | Practical Meditation: A Simple Step-by-Step Guide by Giovanni Dienstmann | What Is Meditation?
  2. headspace.com | Meditation for Beginners
  3. Shambhala | The Healing Power of Meditation: Leading Experts on Buddhism, Psychology, and Medicine Explore the Health Benefits of Contemplative Practice by Andy Fraser, Jon Kabat-Zinn, Sogyal Rinpoche and Clifford Saron | Meditation and Well-Being
  4. From Sayings of Paramahansa Yogananda (Self-Realization Fellowship, Los Angeles, Calif.)
  5. mindful.org | How to Meditate | Some Basic Meditations
  6. psychologytoday.com | 12 Quick Mini-Meditations to Calm Your Mind and Body by Meg Selig
  7. healthline.com | Have Trouble Meditating? Try Mantra Meditation