Body & Mind

Meditation – Practical Guide for Beginners

You hear about beneficial impact of meditation on lives of celebrities, managers, yoga instructors and… normal people, but you think it’s not for you. Actually, you would like to try it out, but you don’t have enough time. You are simply too busy. Let me tell you that’s all bullshit. If I can do it, everybody can!

I’ve been practicing meditation myself for the last five years. At the beginning it was a sporadic activity that I experienced after my hot yoga classes while I lived in Finland. With the time I learnt to embrace meditation’s positive influence on my mind and practise it everyday at home. Believe me, even if you feel constantly on the go you will be able to create by honest toil five minutes a day for meditation. You need only five minutes! Just think about the time you waste everyday on meaningless activities: watching ads, scrolling down your FB wall without any reason, waiting for a snack to be ready. Wouldn’t it be better to use this precious time for yourself?


What is meditation?

Every day we have thousands of thoughts crossing our minds. Not all of them are worth our attention. Meditation is a practice of stilling the mind. It teaches you to be aware of your thoughts, observe them, accept them and let them go. The goal of meditation is to become focused on important occurrences in your brain, actively selecting the once worth your notice and ignoring any distractions on at a given moment. You are letting go and at the same time you are in control. You create a connection between your body and mind.

Meditation is a process, so be patient and don’t expect results after your first session. You might feel bored or frustrated that you are wasting your time. Don’t get discouraged. Take your time and learn how to see your thoughts. Don’t judge them, just observe them passing by like clouds on a sky.

How to start?

At the beginning it might be difficult to concentrate and free your mind from thoughts. A great start is to attend guided meditation classes or to listen to guided meditating sessions at home. Teacher’s voice will lead you through the practice and you will learn what works for you best. Here are couple of great guided meditations YouTube channels:

What to wear?

Clothes don’t play any role as long as you feel comfortable in them. I usually meditate wearing leggings and a top, or in my pyjamas before going to sleep or in the morning.

When and where to meditate?

You can meditate at any time suitable for you. Important is that you consciously devote this time to your meditation practice and that you choose a calm place. Any distractions or noises from outside will make it harder at the beginning to concentrate. Apparently, if you master the meditation, you can do it everywhere! To focus more and create a relaxing atmosphere, you can light up a candle or an incense stick and play some calming instrumental music. Meditation in the bosom of nature is also great!


Which position to choose?

Many people when thinking about meditating practice imagine a monk sitting in a lotus pose on a mountain under a tree. It’s a myth that makes meditation a mystery, something inaccessible for normal people. The truth is, you can meditate in standing or walking, sitting in a chair or in the floor with your back leaned against a wall. You can also lay down to relax even more, it might be difficult for some people to stay awake in this position (for instance for me ;)), but just try out what works best for you. Listen to your body, for example if you are sitting and at any given time you feel pain in your knees or back try to sit on a pillow or change your position for a more comfortable one.

What should I focus on?

The easiest for me is to focus on my breath, with my eyes nearly closed but it can also be one object that you see in front of you. A candle, a flower, painting. Anything what you will look at while letting your mind be free of thoughts.




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