Have you ever wondered how to meditate but felt overwhelmed by the techniques? Or maybe you tried sitting in silence, only to be distracted by your own thoughts?
Meditation is not about having NO thoughts. It is about watching your thoughts, being in total acceptance, and letting them pass like watching clouds. In this blog, we’ll break down simple and practical ways to start meditation, even if you have never done it before. Whether you want to relax, focus, or gain clarity, this simple meditation guide will help you take your first step towards a calmer mind.
What is Meditation?
Meditation is a mental practice where you train your mind to focus and redirect your thoughts. It is like a workout for your brain. Just like stretching helps you relax your muscles, meditation helps you declutter your mind.
Meditation is NOT about stopping your thoughts, because that’s impossible. It’s about observing your thoughts without getting attached to them and letting them pass.
Meditation helps you pause and reset. Here’s what it does for you:
- Less stress, more calm: Slows down the chaos in your mind, reducing anxiety.
- Sharper focus: Trains your brain to stay present and resist distractions.
- Emotional balance: Helps you process emotions without feeling overwhelmed.
- Better sleep: Quiets your thoughts, making it easier to fall and stay asleep.
- Deeper self awareness: Helps you understand your thoughts and mind.
A few minutes a day can change how you feel, inside and out.
Easy Ways to Start Meditation
Now that you know the benefits of meditation, let’s get into the simplest ways to start.
1. The 2-Minute Rule
Start Small. One of the biggest mistakes beginners make is trying to meditate for 20-30 minutes on Day 1. Start small instead. Begin with just 2 minutes a day. And then, gradually increase the time as you get comfortable. Remember, it’s NOT about the duration but about consistency.
How to do it: Set a timer for 2 minutes and just focus on your breath.
2. Focus on Your Breath
Breath awareness is one of the simplest and most effective meditation techniques. Find a quiet place and sit comfortably. Close your eyes and take deep breaths. Focus on the feeling of air entering and leaving your nose. If your mind wanders, gently bring it back to your breath.
How to do it: Your breath is always with you, making it a powerful guide for meditation.
3. Guided Meditations
If sitting in silence feels hard, try guided meditations. These are voice or audio-led sessions that help you stay focused.
How to do it: Just put on headphones, press play, and follow the voice instructions.
You could begin with this video from Habuild.
4. Use a Mantra
A mantra is a word or phrase you repeat silently in your mind to stay focused. You can begin with “Om” (a traditional meditation sound), “Peace” (for inner calm), or “I am present” (to stay in the moment).
How to do it: Silently repeat your mantra of your choice as you meditate.
Few Meditation tips
Starting meditation is easy. Sticking to it is challenging. Following a few simple tips can help you gain consistency and experience the power of meditation.
1. Pick a Fixed Time
Pick a time, morning, evening, or before bed, whichever suits you the best.
- Morning Meditation: Great for starting your day with clarity and focus.
- Evening Meditation: Helps you unwind and sleep better.
- Before Work/Study: Boosts focus and productivity.
2. Stack It with Something You Already Do
No need to burden yourself with an extra habit. Just attach meditation to an existing habit effortlessly. For example, meditate right after brushing your teeth, before sipping your morning coffee, or before going to bed. Your brain loves patterns. Stack meditation on something familiar, and soon it’ll feel natural.
3. Make it super easy (Just 2 minutes a day)
Don’t aim for 20 minutes on Day 1. That’s like deciding to run a marathon on your first day of exercise. Start with just 2 minutes a day. It doesn’t matter even if you are distracted. Show up again tomorrow. Think of it like planting a seed. Water it daily, and it grows.
4. Make It Enjoyable (Not a Boring Chore)
If it feels like work, you’ll avoid it. Make it your moment of peace. Play calming sounds or a guided meditation. Sit somewhere cozy and reward yourself when you finish your session.
Start small. Keep it simple. And watch how you make meditation your daily habit.
Types of Meditation:
Here are a few popular types of meditation:
- Mindfulness Meditation: Mindfulness meditation involves focusing on the present moment.
- Focused meditation: Focused meditation involves concentration using any of the five senses.
- Movement meditation: Although most people think of yoga when they hear movement meditation, this practice may include walking, gardening or any other gentle forms of movement.
- Progressive relaxation: Also known as body scan meditation, progressive relaxation involves slowly tightening and relaxing one muscle group at a time throughout the body. It is aimed at reducing tension in the body and promoting relaxation.
- Walking Meditation (For Active Minds): Not everyone enjoys sitting still, and that’s okay! Try walking meditation instead.
How to do it: Walk slowly in a park or even inside your home. Focus on the sensation of your feet touching the ground. Take deep breaths and feel every step. This practice is best for those who find it difficult to meditate while sitting.
You can try out different styles and see what feels right for you.
Final words
Starting meditation doesn’t have to be complicated. You don’t need any fancy equipment or hours of free time. Just a few minutes a day can change your mind and life.Remember, you don’t need to be perfect. Just show up by starting small.
Try different techniques and see what works best for you. Meditation is not about stopping thoughts. It’s about learning to observe them.
If you are looking for a simple way to begin, join Habuild’s 14 day free yoga program. It’s a great place to start because Habuild blends movement with mindfulness to help you ease into the practice. So, are you ready to give meditation a try? Just take a deep breath… and begin.
