Strengthen Your Mind: Meditation For Beginners
Last week, I attended a meditation workshop.
It felt great to meet some kindred spirits, participate in a guided group meditation and delve into discussions around consciousness, quantum physics and neuroplasticity.
I’ve been practicing meditation regularly now for years and I’m finding that the benefits are impacting so many aspects of my life; it’s helping me stay healthier, work more effectively, smash goals, make better connections, and appreciate and enjoy life more.
In the chaos of our modern world, with an overload of information and stimulation, we tend to overthink and overanalyse, leading to stress, anxiety and overwhelm.
Finding ways to strengthen our mind has now become more necessary than ever.
Are you finding it difficult to concentrate on one thing at a time, working on multiple things at once without giving any one thing your full focus?
Are you stressed, anxious and frazzled, trying to tick everything off on your to-do list just to make it through the day (or to the weekend)?
Do you have trouble sleeping, thinking about all the things you have to do tomorrow, and start each day exhausted before you’ve even begun?
You might be operating in ‘monkey mind’ mode.
In Buddhism, the ‘monkey mind’ refers to our highly busy and active minds, the idea being that our mind behaves like a monkey, incessantly jumping around, rather than staying in one calm place, and often working on autopilot.
Being in ‘monkey mind’ mode is ok some of the time, but if we’re not taking time out to focus on the present moment, it can have a huge impact on our productivity, as well as our mental health.
This is where meditation comes in.
Meditation is about cultivating attention and awareness; it’s a practice that allows us to be present in the moment.
It’s also scientifically proven to provide many benefits when practiced regularly, including the ability to regulate emotions, increased energy levels, improved concentration and performance, reduced levels of stress and anxiety, and better sleep quality.
If you've never meditated before, or ever wondered how you might realistically incorporate meditation into your day, check out my quick tips below on how to get started:
1. Should I meditate in total silence or use a guided meditation?
This comes down to personal choice, but if you're a beginner, I would suggest a guided meditation, as it will help you find the right posture and learn the breathwork. I recommend starting with apps like Headspace or Calm, or anything by Tara Brach.
I also love this wonderful introduction to meditation by Russell Brand (his hypnotic voice really helps, too!).
2. What do I focus on during meditation?
The most common type of meditation often focuses on the sensation and awareness of your breath, putting yourself in the present moment. The idea is to notice the sensation of the air as it travels in through your nose and out through your mouth, and the gentle rise and fall of your belly.
The Body Scan is also an effective way to begin a meditation practice. The purpose is to scan your whole body, from your head to your toes, and tune in and reconnect to your physical self. The idea is to notice any sensations you’re feeling as you scan each area, without judgement.
You can also focus on your emotions, your triggers, your core values, or focus on forgiveness, compassion, or appreciation during a meditation practice. I often like to focus on something specific; an event, experience, person, or goal and hold it in my mind, visualising my outcome becoming a reality. Whatever works – or calls – to you.
3. When should I meditate?
I personally like to meditate in the morning, as I find it grounds me before I start my day. But sometimes I don't have time, so will fit in a practice during the afternoon, or just before bed.
I also practice mantra meditation before I do something I’m anxious or worried about; a big presentation, a driving test or jumping off bridges or out of planes! This is usually in the form of a word or a phrase that I repeat during meditation just prior, as a tool to put me in the right frame of mind.
There are no hard or fast rules when it comes to time though – play around with it. Break up your meditations into multiple, shorter sessions. Or do one long session. Whatever works for you and your schedule.
4. Where should I meditate?
Literally anywhere! All you need is a desire to do it. You can do it at home or at work, sitting on a chair or a cushion. Or lie down if that’s more comfortable. If you feel that making a dedicated, special space or room will help you stick to the habit – go for it! There is no right or wrong.
I tend to do it on my yoga mat after a session in my living room, or on a cushion but I have been known to do it on the toilet seat at work! I also love doing walking meditations, especially in nature.
5. I can't stop thinking during my meditation practice, what do I do
During meditation, it’s normal for the mind to wander. Beginners often find it difficult to stay aware when thoughts arise and only tend to notice after being lost in thought for several minutes. This is normal. Some days, I still do this (and I’m sure, even the most experienced have the same issue sometimes).
When you notice this happening, gently return to focusing on your breath. You may need to do this frequently throughout your practice. The important thing is to let your thoughts pass you without latching on to them. Some days this will be easier than others, but stick with it!
Remember, meditation only benefits those who want to do it.
If you find it difficult at first, I urge you to persist. It’s often raw and uncomfortable spending time alone with the clutter in our heads, and hard to avoid our long-repressed fears and emotional triggers.
View your meditation as a time to tune in, to notice thoughts, emotions, and physical sensations, both positive and negative, and to practice letting go of anything that is no longer serving you. Focus on what is serving you.