Whether you come to meditation as part of a healing journey, a formal interest in Buddhism, or any other reason, it’s an exciting and invigorating time. Meditation opens vast windows of insight into ourselves and our experience, and you don’t have to be a monk-level practitioner to get the benefits. However, you may have some questions about getting started, what the goal of meditation is, or how to overcome common hurdles to developing a practice. We’ll address all these concerns and more in this guide to starting a meditation practice.
Why Is Meditation Important?
Meditation can mean a lot of things to different people, but the commonality in most practices is that meditation nurtures a sense of curiosity in yourself and your environment, and that curiosity can generate peace in place of judgment, fear, or other aversive mind states.
Scientific research has largely supported that there are functional benefits to be derived from meditation. For example, the Mayo Clinic notes that meditation is responsible for:
- Emotional benefits, such as reduced negative feelings and increased creativity
- Physical benefits, such as lowered heart rate and blood pressure
Meditation also highlights the fact of interdependence, which can enhance our feelings of well-being by making us feel more connected to others.
How To Get Started With Meditation
Here are some tips to get your meditation practice going:
- Set an intention
You can lay much of the groundwork for successful meditation by setting the simple intention to do your best for the duration of your session. You can also set intentions for things like cultivating mindfulness, reducing stress, or fostering compassion. An intention acts as a guiding star to help you navigate through the distractions and challenges that often arise during meditation.
Setting an intention also transforms meditation from a routine activity into a purposeful journey of self-discovery and growth. Intentions can also change over time as a reflection of your current emotional or mental state, ensuring the practice stays relevant and personal.
- Choose a convenient time
Meditating when you are least likely to be distracted with other responsibilities ensures that you can fully engage in the practice without interruptions. Select a time that fits naturally into your daily routine, such as early morning or before bed. These are also periods when your mind is relatively calm, which can make it easier to achieve a focused and peaceful state. Whichever time you choose, aim to keep your meditations to a routine schedule—diligence and regularity are keys to realizing the full power of meditation in your life.
- Create a peaceful environment
When starting a meditation practice, you’ll want a space that minimizes distractions, fosters relaxation, and promotes a sense of peace and focus. And you don’t need your own Zen hall to create a space that works. Any dedicated area where the mind can settle and the body can relax will enhance the consistency and quality of your practice.
Some tips for creating a calm meditation space include:
- Choose a quiet location.
- Keep the space clean and free from clutter to promote a sense of order and calm.
- Opt for natural light or soft, dim lighting to create a soothing ambiance.
- Include personal touches like candles, incense, or soothing images.
- Bring in plants or natural elements to enhance tranquility.
- Find a comfortable posture
A stable and comfortable posture promotes relaxation, reduces the risk of pain or injury, and helps maintain alertness. Proper alignment also facilitates better breathing, which enhances the overall effectiveness of your meditation practice.
Consider these suggestions to develop a posture that works for you:
- Use a cushion or chair.
- Keep your spine straight.
- Relax your shoulders.
- Rest your hands on your knees or in your lap in a comfortable position.
- Cross your legs gently.
- Adjust as necessary.
Types of Meditation
If you’re just starting out as a meditator, the different traditions and techniques may be confusing or overwhelming. To help familiarize you with some of the basic meditation practices, we’ve compiled this list:
Deep breathing
Simply focusing on the breath can cultivate a state of relaxation and peace. Consciously regulating your inhale and exhale activates the body’s parasympathetic nervous system, which promotes a sense of calm and reduces stress. The rhythmic pattern of deep breathing enhances oxygen flow, which can improve mental clarity and emotional stability. Focusing on your breath helps to anchor the mind, drawing attention away from distracting thoughts and towards the present moment.
Mindfulness
Mindfulness is both a variety of meditation and a personal quality that meditation of any kind helps develop. By maintaining non-judgmental awareness of thoughts, sensations, and emotions as they arise during meditation, mindfulness helps you accept your present-time experience rather than reacting to it. Mindfulness practice can reduce stress, develop emotional regulation, and improve overall mental clarity.
Loving-kindness
Also known as metta meditation, loving-kindness involves directing unconditional positive emotions towards yourself and others. This practice typically begins by generating self-compassion and gradually extending these feelings to loved ones, acquaintances, the most difficult people in your life, and ultimately all beings. Repeating phrases such as “May you be happy, may you be healthy, may you be safe,” develops a deep sense of empathy and connection with others. Loving-kindness meditation helps reduce negative emotions like anger and resentment, promoting emotional resilience and a sense of interconnectedness.
Body scan
Body scan meditations entail directing your focused attention throughout your body, usually starting from your toes and working up or starting from your head and working down. Notice sensations such as tension, warmth, or relaxation in each area without judgment or the need to change anything. This focused attention fosters a deeper connection between the mind and body, enhancing bodily awareness and promoting relaxation. Body scan meditation helps to release physical tension and stress, improve concentration, and cultivate a sense of grounding in the present moment.
Concentration meditation
Concentration builds mental discipline by training the mind on a single object, thought, or activity. Common focal points include the breath or other body sensation(s), a mantra, a candle flame, or a relaxing sound. Concentration meditation helps to improve focus, reduce stress, and cultivate a sense of inner calm. As your concentration develops, it leads to a more profound meditative experience with deeper states of tranquility and insight.
Overcoming Common Challenges in Meditation
Here are some hurdles you might encounter during practice, plus how to persevere through them:
Dealing with a busy mind
Despite misconceptions to the contrary, shutting off your mind is not a condition for meditation. Your brain is conditioned to think, and it will continue to do that no matter how strong your practice is. Instead, try to meet the thoughts with gentle acceptance, watch them pass by like clouds, and simply return to the focus of your meditation. Over time, the thoughts will have less sway over your intention.
Managing difficult emotions
Just as thoughts will always arise during practice so will feelings. These might be difficult emotions, like grief, guilt, or depression, or invigorating ones like joy and pride. No matter the quality of the emotion, take the same approach as with thoughts. Gently returning to your practice over and over again trains your mind not to get lost in the feelings, which can make them easier to experience.
Deepening your meditation habit
Once you have the basics down, you may be interested in learning more about meditation or the philosophies on which the practice is based. Consider visiting a local meditation center or temple to learn more from experienced practitioners. Many of these facilities also offer beginner-level instruction to support you in the early days of practice.
