Connect with us

Life

Meditation for Beginners: How It Works and Where to Start

Published

on

meditation for beginners
Image Credit: Pixabay

Meditation was first developed in India many years ago (around 5000-3500 BCE). It took quite some time to become popular in the western world, but today, it is celebrated as a therapeutic tool to ease stress, anxiety, depression, and addictions. In the past years, it has also become recognized as helping to improve mental performance, and consequently became a multi-billion dollar business. If you’ve never tried it, you may be wondering how something so simple as sitting with your eyes closed could deliver such incredible benefits.

How meditation works

Meditation is about training in awareness and getting a healthy sense of perspective over one’s thoughts. Many think that meditating is about trying to achieve a zen state of mind, but that’s not the point. Observing one’s thoughts, and then letting go of them so that eventually you may start to better understand them, is the real goal of each meditation practice.

There are different techniques to go through this mental process. Some focus on the breath and bodily sensation, others make you visualize an object, and others help you to channel your thoughts towards acts of love and kindness.

A typical meditation session involves you sitting on a chair or cross-legged on the floor with your eyes closed. Once you assume a comfortable position and focus on your breath, you should start noticing your thoughts. At this point, according to what type of technique you’re using, you will try to let those thoughts go away by focusing on something else (this could be your breath or a mental image you created).

With time and practice, you may be able to reach a state of mind where very few thoughts (or none) are present. Despite the simplicity of this process, meditating for more than ten minutes is extremely tough for most. Many people that try meditation get discouraged by the fact that “they can’t stop thinking.” In fact, it has been proven that people spend most of their days being anything but mindful and peaceful.

In a 2010 study, Harvard researchers asked more than 2000 adults about their thoughts and actions at random moments throughout their day via an iPhone app. People’s minds wandered 47% of the time, and mind wandering often triggered unhappiness, the scientists reported.

They also observed that spending time observing our thoughts without getting stuck on them, may help to better understand oneself, and possibly being able to reduce the number of negative thoughts one experiences.

“The mind is definitely something that can be transformed, and meditation is a means to transform it.” – Dalai Lama

What science says about meditation

People have practiced meditation for thousands of years, but scientists have studied its effects for only a dozen. In the past few years, many studies have been published about the neurological benefits of meditation, proving it to improve brain function in many different ways.

Meditation’s benefits range from preserving the aging brain, to improving happiness by reducing the activity of the brain’s “me center” (monkey mind). A more recent study has even proven that meditation is as powerful as antidepressants in treating depression, anxiety, and pain. Many more studies are being conducted every day on meditation, and we can expect to gain a lot more insight in the near future.

Can anyone meditate?

Millions of people are practicing mindfulness meditation every day with great results, but there are also as many people that have tried meditating and didn’t like it or didn’t manage to be consistent with their practice. The most important part of developing a meditation practice is consistency. You don’t have to meditate every single day, but the benefits are tied to regular, consistent practice.

Some studies claim that some benefits of meditation such as improved mood, decreased stress and decreased blood pressure, can be felt after a single session. Some other benefits like increased focus and decreased anxiety may be experienced after a few weeks and others take longer to develop.

Some people claim that as little as five minutes of meditation per day can make miracles, but research shows that a regular practice associated with benefits involves 10-20 minutes of meditation at least three times per week.

“Be happy in the moment, that’s enough. Each moment is all we need, not more.” – Mother Teresa

What’s the best way to begin a meditation practice?

A good place to start for aspiring mediators is Headspace. Andy Puddicombe, a former English student in sport science, dropped his studies to travel to Asia and trained as a Buddhist monk. He created Headspace with the goal of helping millions of people to live a more mindful life. Over 30 million people have downloaded and use headspace. This is due to his simplicity and its beautiful design and animations.

Do you meditate? If so, what’s your favorite aspect of it? Share your thoughts below!

Davide Alfonsi is a London celebrity personal trainer, high-performance coach, author, and mindfulness coach. Davide teaches busy professionals, CEOs and executives to perform at the highest standards through exercise, nutrition and mindfulness. He is the author of the book “Stress-Free In Seven Simple Steps” and along with his career, he helped hundreds of busy people to achieve life-changing transformations. To know more about Davide and his company head over to his website www.ki-force.com or his Facebook page https://www.facebook.com/kiforcetraining.

Advertisement
2 Comments

2 Comments

  1. kidfrompu

    Aug 10, 2019 at 7:55 pm

    it sure helped me to create some distance between me and my thoughts,useful tool

  2. Priyannka Gupta

    Jul 24, 2019 at 3:07 am

    Nice article! Meditation is a way to change our lives for the better. We all should practice meditation regularly to see it’s wonders.

Leave a Reply

Cancel reply

Your email address will not be published. Required fields are marked *

Life

How to Think About Change and the Lessons It Teaches You

Published

on

Image Credit: Unsplash

If you’d like to learn how to deal with change in your life so you can constantly adapt, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


Change – What is it teaching us? Change is hard not just today, but every day. And change has the ability to feel even more difficult when it is “forced” upon us. Many of us are feeling more frustrated than we ever have at any point in our lives due to the daily conditions that now exist – from being forced to “shelter in place” to having to wear a mask to enter stores for essentials to not being able to have access to even the simplest of things that made us feel good – like getting a haircut. (more…)

Continue Reading

Life

Drawing Boundaries is an Essential Skill for Getting What You Want

Published

on

Image Credit: Unsplash

If you’d like to learn how to implement boundaries in your everyday life so you can be fulfilled, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


How many times have we all caved and immediately said yes to something we didn’t really want to do? Then, we either do the thing begrudgingly, or we give it our all and resent it every step of the way. Martyrdom will not get you what you want, but it will give you hemorrhoids. A U.S. Supreme Court justice once famously said that your right to swing your fist ends at my nose. A lack of boundaries is self-sabotage, and your inability to draw them will seriously obstruct you from getting your heart’s desires. (more…)

Continue Reading

Life

5 Keys To Success In All Relationships

Published

on

Image Credit: Unsplash

If you’d like to learn how to develop strong relationships with anybody so you can live a fulfilled life, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


As entrepreneurs, we’re focused on our success, growth and evolution. But can we be truly successful if our relationships are suffering? Success is holistic, and if one area of our life is a weak link – be it health, wealth or relationships – all areas suffer. (more…)

Continue Reading

Life

The 7 Things that Are Preventing You from Enjoying Life to the Fullest

Published

on

Image Credit: Unsplash

If you’d like to learn how to live each moment to the fullest and succeed in all aspects of your life so you can be happy, sign up for the free 90-Day Master Class hosted by the founder of Addicted2Success.com, Joel Brown.


To some people, life is unfair. To some, life is good. And to others, life is great. It all depends on your perspective and how much responsibility you take for your personal development and income. (more…)

Continue Reading

Trending