Getting started in meditation is not a daunting task.  This is a practical how to guide to help get your started.  We will be discussing setting a goal for your meditation session, getting comfortable, breathing, focusing the mind, and journaling.  Remember you do not have to be perfect.  The more you practice the better you will get.  The most important thing is to have fun.

Goal Setting

The very first step is to know why you are meditating.  Set a goal for the session.  Your goal can be just to relax, or it can be to overcome a bad habit.  Knowing what you want to accomplish will help you know what kind of meditation you will be doing for the session, or even a series of sessions.  I recommend using a guided meditation starting out. Listening to guidance while you are in a meditative state will make your session even more effective.  There are several meditation apps available with free meditations you can explore.  Experiment, see what you like and what works best for you.

Get Comfortable

Being comfortable during meditation allows you to easily focus on the session.  Sitting on the hard ground with your legs crossed is not my idea of comfort.  Feel free to sit in a chair with your feet flat on the floor.  You may also recline or lay down on your bed.  The important thing is that you are comfortable, but also able to concentrate on the meditation.  I recommend keeping your legs, feet, arms, and hands uncrossed.  This will allow your circulation to flow more freely and keep your limbs from going numb.  So, find a spot where you are comfortable.  It will become an important place for you going forward.

Breathing and Focus

Breathing and focusing your mind are the mechanics of meditation.  They are done simultaneously.  As you start your meditation practice you will find you can’t effectively focus without proper breath control.  Slow controlled breathing relaxes your body while making your mind alert at the same time.  The air you inhale is a lot cooler than the air you exhale.  The cooler air is what makes your mind more alert during meditation.  The warmer air you exhale relaxes your body.  As you breath in and out you are striking the perfect balance between being alert and relaxed at the same time.  The beginning of the meditation it is a good idea to take a few breaths in through the nose, and then exhale through the mouth.  This will turbo charge your relaxation.  About five or six breaths like this, and you will well on your way to being relaxed.  You can resume your normal breathing when you feel sufficiently relaxed.

Focusing on your breathing automatically gives your mind something to concentrate on.  As you inhale focus on being more alert and refreshed mentally.  Next focus on any tension you feel in our body and relax that body part as you exhale.  The beginning of a meditation is a good time to do a body scan of yourself noticing where you have tension and releasing it.  You can focus on a body part until it feels relaxed, and then move to the next.  When you feel like you are completely relaxed you can then focus on the guided meditation to help you achieve the goal you have set for the session.  As you concentrate on the subject matter of the meditation remember it is natural for stray thoughts to come to your mind.  This happens to us all because it’s the way our minds are wired.  The key is not allowing these stray thoughts to linger.  Acknowledge them and then move your focus back to the meditation.  After a few sessions you will notice stray thoughts don’t come around as often.  This is a good sign you are starting to control over your thoughts.

Journaling

This is one of my favorite things to do after meditating.  It allows you to organize the thoughts you had during your meditation session.  You will be able to keep track of your progress.  It allows you to be honest with how relaxed you felt during a session, or how easily you were able to focus.  Some sessions will be more productive than others.  However, over time you will make progress.  You can also brainstorm ideas on how to implement suggestions given to you during a guided meditation or the ideas you had yourself.  I encourage you to start journaling after you very first meditation.

Now you know the basics of meditation.  It’s time to get started.  Download a free meditation app.  Utilize your newfound knowledge to make your life better.  Remember whatever your goal is there’s a meditation for that.