The Beginner's Guide to Meditation: How to Meditate in 10 Minutes
If you’ve ever felt the need to find an outlet for your stress, anxiety, and other emotions, then you might be surprised to learn that you can actually do that by simply breathing. While it might sound a little weird at first, breathing effectively is actually something that everyone’s able to do. That’s right; breathing is one of the most accessible forms of meditation out there. In fact, research has shown that even just 10 minutes of daily meditation can reduce stress levels and increase feelings of well-being. And with so many benefits from just 10 minutes a day, why wouldn’t you give it a go?
What is meditation?
Meditation, as the name suggests, is the act of focusing your mind on a specific activity. This could be breathing, creating a mantra, or visualizing your everyday activities. Meditation is the practice of focusing one’s mind to achieve a higher level of consciousness. There are various forms of meditation that one can practice, including breathing exercises, guided visualizations, and chanting mantras.
How to meditate – the basics
Meditation is not an easy skill to master, which is why it’s important to learn the basics first. Beginners should first learn how to sit comfortably, either on a chair or lying on the floor. Next, find a quiet place to practice your meditation, preferably in a place you feel comfortable and aren’t distracted by other people or objects. If you need to, bring a cushion or a blanket to sit on so you don’t feel uncomfortable. And finally, learn how to breath. In order to meditate, you first need to breathe, so find a method that works for you! You can either focus on the sound of your breath, or you can try visualizing the place where your breath enters and exits your body.
The benefits of meditation
- Stress reduction - One of the most notable benefits of meditation is that it can reduce stress levels. Why is this so? Well, meditation is all about learning how to relax your body, which then helps you relax your mind. This is because your thoughts are more likely to be positive when you’re relaxed. - Improved concentration - Meditation is also known to improve our concentration. This is because you’re more likely to become absorbed in the activity you choose to focus on when you’re relaxed. - Better sleep - Another benefit of meditation is that it's been shown to improve our sleep. That’s right; meditation can help us fall asleep faster because it has been shown to induce a relaxation response. - Greater compassion - One of the most surprising benefits of meditation is that it’s been shown to increase our compassion for others. Studies have found that when we meditate, we tend to become more empathetic because we have a deeper understanding of others' perspectives. - Greater creativity - Meditation is also known to increase our creativity levels. This is because it’s been found to improve our cognitive flexibility, where we’re able to see things from different perspectives and think outside of our usual boxes.
Techniques and aids for mindfulness meditation
There are many different techniques and aids you can use to help you meditate, from breathing exercises to guided visualizations. Below, we’ve listed some our favorites. But remember, there are tons of ways to practice mindfulness, so feel free to find the one that works best for you! - Breathing exercises - This is probably the most common technique out there and it’s used by almost everyone who practices meditation. You can try to focus on your breathing to help yourself relax and get into a positive mindset. - Guided visualizations - Next, you can try visualizing your goals or your daily activities while you meditate. This can help you stay focused and motivated while you’re practicing mindfulness. - Mind-walks - Mind-walks are an interesting meditation technique that involves visualizing the path your thoughts take when you’re thinking negatively. This can help you become mindful of your thoughts and direct them more effectively.
Meditation has been practiced by many cultures across the globe for centuries, and with modern scientific research proving its benefits, it’s no surprise that it’s becoming more and more popular among modern-day individuals. It can be used as a tool to improve your mental health by increasing your overall happiness and well-being. It can also help you relax, relieve stress, and improve your concentration. Because it’s so easy to do and doesn’t require a huge time commitment, it can be done on any day of the week without needing to set aside a huge chunk of your day.