[post_ads]Does
sitting alone in a quiet room while trying to avoid your own thoughts
sound intimidating? Don't panic. Meditation is easier than you think,
and the benefits are plenty. Think: More relaxation—and less stress,
chronic pain, and risk of depression. Here, we asked experts how to
meditate when you're a beginner, so you can snag the practice's perks
ASAP.
Leave a Loud Room
There's no wrong
place to meditate, but choosing a calm place might make it easier when
you're first starting out: "Your mind will invent enough distractions on
its own, so no need to sit somewhere where there are other things going
on," says Danielle Ford, a meditation teacher based in Denver.
Let There Be Light
If
you're prone to sleepiness, especially as a beginner, try meditating in
a place with enough natural light to stay alert. As you become better,
you may want to change it up. "Whatever feels best is what you should
experience," says MaryBeth Skoch, MA, Integrative Behavioral Health
Therapist at VeraVia, a new health and wellness resort in San Diego.
"But often, dimming the lights and adding soft lighting such as
battery-operated candles can be inviting. By adjusting the cues in your
environment, you are setting the stage for your mind to 'let go.'"
Check Your Posture
You
can position your body for meditation in any number of ways—sitting,
lying down, kneeling—but ultimately, you should feel comfortable the
whole way through. "Allow your body posture to be at ease, be mindful
not to clench your fists or jaw, and uncross your legs and arms when
sitting or lying down," says Skoch. "Feel free to adjust your body, if
you need to, so you're not too focused on holding any one pose."
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Be Consistent
Usually,
people find meditation most helpful if they do it early in the morning
or just before bed. "This allows you to set the stage for your day or to
unwind from it," Skoch explains, although she says she does have the
occasional client who will have a "midday mindful moment" to decompress
and refocus on her tasks. When you start out, explore different options
to find out what feels most natural to you—just work toward keeping it
consistent. Once you've found a time that works best for your life,
stick with that. "Remember, meditation is like developing a muscle,"
Skoch says. "Results take time, so be patient with yourself."
Accept (Don't Fight) Your Thoughts
Shunning
stressful thoughts is usually a beginner's primary concern. "Understand
that it is your mind's job to think, and accept that your mind will
wander," says Skoch. "You can't stop thinking, you can only redirect
your attention." Observe your thoughts and feelings without judging
them, and you'll have an easier time keeping cool amid everyday
stressors, too.
Focus on Your Breath
"Focus
on a body sensation, like your breath coming in and out of your nose,
your belly rising and falling," says Ford. When stressful thoughts come
up, don't worry. Simply refocus your attention on your body—again and
again and again. And if it helps, you can also think of your breath as
the central point of your meditation. "Use that as an 'anchor' for your
focus," says Skoch. "Embrace meditation as a way to become familiar with
how your mind works. Despite being with ourselves all day, we spend
very little time getting to know our thoughts and feelings." Remember
this is "you" time.
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Start Small
"As
little as three or five minutes is enough," says Ford. "Doing a short
amount of time, at the same time, every day, makes a habit—which you can
then lengthen to 15, 20, 30 minutes when you're ready."
