A Simple Beginner’s Meditation Guide

Girl Meditating On A Hill
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What Is Meditation?

First, what is meditation? Technically meditation is the practice of one’s own mastery of ones mind and body. These days you see the word meditation plastered all over the place but they key to it is basically training your mind to be still. There are also multiple types of meditation so the meaning will differ slightly between practices.

What Are The Health Benefits Of Meditation?

It has been scientifically proven to give both the mind and body significant benefits such as reducing blood pressure and lowering levels of anxiety as well as boosting your amuse system. Meditation has also been shown to boost overall physical and emotional reaction to stress such as better immune function and less emotional impact to taxing situations.

Meditation is a great way to calm your mind and body in today’s busy world. At Command Strength we are avid practitioners of meditation and mindfulness. We love the way that it has the ability to bring a little bit of daily zen into the office. If we are not doing some online yoga class then you might find us hiding in the boardroom doing a little mindfulness session.

We find that a little bit of dedicated time spent each day practising meditation has amazing benefits in our work life balance and contributes both to our healthy lifestyle and productive work life balance.

We all know how busy life can get between friends, family and work but just because everyone is moving at breakneck speed doesn’t mean you have to follow along. If you try to keep up all the time you may run into heightened stress levels and feelings of anxiety. You may also start to feel overworked and become tired and irritable.

Meditation is a great way to capture back a little quiet in your daily routine it has the ability to calm your mind and relax your body which can ultimately lead to a sense of inner peace.

We first came across meditation when participating in yoga class and after further investigation it turns out that that is the type of the iceberg in terms of meditation practices.

If you are finding your life to be a busy mess of constant stress and anxiety then perhaps some basic meditation is all you need to re focus and collect your mind.

Meditation For Newcomers

People that are new to meditation may find it daunting and as such we have attempted to create a neat little list that will walk you through the steps that we feel are most important when starting your meditation journey.

While we try and keep this as simple as possible some of the concepts take time and patience to execute properly.

Free Beginner’s Guide To Meditation

One of the most important parts any good meditation practice is to be intentional with your meditation this means taking the time within your day make sure you allocate the right yourself to the right time frame and mindset of an individual piece of meditation. Being intentional with your meditation practice ensures that you are consistent with your practice and results in more consistent peace of mind and full body results. Very few people realise that consistent meditation practice can have such a strong and lasting impact on their total health and Wellbeing. People that clearly choose a time of day by making dedicated time to meditate and concentrate on the individual feelings and impressions of that meditative state of mind find that the process becomes quicker and the benefit becomes greater in a compounding fashion.

Great practitioners of meditation are often also the most diligent with their meditation practice having a clearly defined time with which to perform your meditation activities gives you structure and presence. Some tips to make sure you achieve your meditation goals include keeping a meditation diary or calendar and using meditation apps or notifications to signal the start of your meditation activities.

Prevent Barriers To Meditation Practice

Staying focused and consistent with your meditation practice is paramount to the success of any meditation exercise. The main reason people do not continue meditation is because of barriers they put in front of themselves. By eliminating barriers that make it difficult to practice meditation you are able to improve the likelihood of consistent practice on a daily basis.

One of the most important ways to ensure you keep consistently practising is to have a clear run at being able to perform the actual practice itself. Some common barriers to meditation include family commitments work obligations Under generally busy life full of errands. having declared an appropriate time to practice meditation you must now attempt to prevent any meditation barrier that gets in the way of you and your daily practice.

When Should You Meditate?

There is no perfect time to meditate, meditation needs to fit into your lifetime and schedule. While many meditation practitioners find it easy to meditate first thing in the morning as your mind is free from everyday stress and clutter. Meditation is often easiest first thing in the morning as there is more quiet in the world. There is little to know screen time affecting the brain and you are generally well rested from a good night’s sleep.

Meditating first thing in the morning allows you to get the best of the day before the busyness and bustle of life take over. You mind is often relaxed and lending itself nicely to meditation activities. You also have the added benefit of being able to carry your meditative state all the way through the day and for many practitioners it takes the place of drinking coffee.

  1. Find A Quiet Space (Happy Place)

    This is a hard thing to do in today’s busy world but what you need here is a place where you can be alone and free of distraction. The beauty of this is it will force you to make time. If you are anything like us that means getting up before the babies are awake or stealing the office or boardroom for 20 minutes before anyone else does. You may have a favourite park or a special spot along a bush walk. All you are after is space that is free from distraction and ideally free of people so you are not tempted to talk to them.

  2. Bring Your Body Balance

    Bring your body balance to a place of homoeostasis or equilibrium so that you can harness all of your energy on allowing your body to relax into a state of zen. Teaching your body to meditate is a skill if there ever was one. Reducing all the needs of your body and allowing it to focus like a laser on calm in a taken moment can take a lot of practice but once you learn to let your body be still and calm and comfortable you allow your mind to start wondering and that’s where the magic really begins.We have found that the best way to do this is by finding a quiet space and sitting in a comfortable position with your eyes closed. With your eyes closed start to visualise your body and run through each section taking note of how each area feels.Make sure that as you pass sections of the body with pain or uncomforted you try and relax each section into its most relaxed state possible.Make sure you start at one end of your body either the toes or the top of the head. Work your way through the body and stretching and relaxing each part and letting your mind focus less on pain and discomfort and more on neutral muscle positions. Problem areas may be the ankles and the neck.

  3. Let The Quiet Take Over Your Body

    One of the most important steps in proper meditation is the quiet and stillness that needs to occupy the space that you are in. This does not necessarily mean a quiet room though that can help but more a quiet mind. One of the best ways to find this stillness is to firstly be aware of your surroundings and secondly be aware of your body. Assuming you are in a comfortable position it should be easy enough for you to hold that stillness in place and attempt not to move but rather manage the changes in the surroundings and body with simple acknowledgement rather than movement.

    One of the best ways to maintain stillness can include focusing on your breathing with a steady and regular cadence making sure to breathe in through the nose and out through the nose at a consistent pace.

  4. Meditation Breathing Techniques & Practices

We all know breathing is important for good health and survival but the way we breath is often forgotten about and rarely modified. Meditation offers you the opportunity to sit and concentrate on your breathing in a way that is very beneficial to both your mind and your body.

When you have completed steps 1,2 and 3 turn your attention to your breath and start to really focus in on your breathing. Focus on your breath. Make sure to breathe quietly but deliberately. Ensure you are taking nice deep breaths making sure to use your diaphragm draw down large breaths into your lungs. Focus on how the breath feels as it enters your body and oxygenates it completely. Maintain this pace and really start to focus on the feeling of your chest rising and falling as you breath in and out.

Posted by Louis Blythe

Louis Blythe is on a mission to keep himself fit through a great diet, consistent exercise and a content mind. He shares his attempts at a healthy lifestyle so that you can learn with him.