Recommended for you

Start writing a post

Health and Wellness

Meditation 101: How-To For Beginners

Meditation is a simple practice that can change your life for the better without stress and anxiety.

Ara Knight

Jul 02, 2020

Missouri State University

Photo by Simon Migaj on Unsplash

Meditation has been around for thousands of years where the goal is to maintain a state of mindfulness and peace. Most people think of hippies or monks when they hear meditation but many different types of individuals meditate for many reasons. Meditation and mindfulness can lower blood pressure, decrease stress and anxiety, promote better sleep, and improve blood circulation. It can help with your bodily health and mental health. There are many types of meditation but there are two popular practices: concentration and mindfulness. Concentration meditation you focus on a single point such as breathing, a word, a sound, or counting mala beads. Mindfulness meditation involves the individual to not focus on anything around them and simply observe. Both can be used in any form of meditation.

How to meditate

Meditation is rather simple and here is a guide to show that.

1. Sit or lay down in a comfortable position. If you sit up, make sure your spine is erect and your head is slightly lowered.

2. Close your eyes slowly. You can use an eye mask if it helps your eyes stay gently closed.

3. Take three deeps breathes in to allow your body and mind to relax. Then continue to breathe naturally without effort.

4. Focus on your breathing. Where do you feel it the most? Your nose? Your chest? Focus on this with each inhale and exhale. Allow yourself to observe your body while you without judgement. Just observe it without changing anything.

5. Slowly wiggle your fingers and toes before opening your eyes when you feel like your ready.

You can meditate for however long you wish. It can be three minutes or three hours. If you are having a hard time meditating your first time, it is more than okay. It takes practice. There are tons of guided meditations on YouTube to help you when you are not able to meditate without focusing on everything around you.

How to add meditation to your daily schedule

As I mentioned before, you meditate for as long as you want. The goal is to experience peace and a sense of calm. If this takes only a few minutes, that is great! If it takes an hour, that is great too! It is personalized. Meditation is not to impress anyone or cause you stress. It is a time for yourself and yourself only. There are many ways to bring this sense of calm into your daily life. I love to meditate right when I wake up. My day is happier and I do not get stressed by minor obstacles. When you wake up, do not look at your phone or worry about anything about your day. Lay in your back with your eyes closed and take three deep breathes. Focus on your breathing and observe your body. Do this for as long as you need before you open your eyes and start your day. You can also meditate right before bed with the same method. it can help you sleep better and stay asleep throughout the night. You can meditate in the shower too! Stand with your eyes closed and breathe. Visualize the water washing away your stress and with every breathe, you inhale happiness. It is easy to bring mindfulness into every part of your day.

Meditation is a simple practice that everyone can do no matter your age, gender, race, or religion. Start off short and sweet without judging yourself. Everyone started from somewhere. Mediation takes practice and there are tons of resources on the internet to help you with mediation. Enjoy your stress-free days!

Report this Content

This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

Entertainment

25 Beatles Lyrics: Your Go-To Guide for Every Situation

The Best Lines from the Fab Four

SUNY Binghamton

30595

Wikipedia Commons

For as long as I can remember, I have been listening to The Beatles. Every year, my mom would appropriately blast “Birthday” on anyone’s birthday. I knew all of the words to “Back In The U.S.S.R” by the time I was 5 (Even though I had no idea what or where the U.S.S.R was). I grew up with John, Paul, George, and Ringo instead Justin, JC, Joey, Chris and Lance (I had to google N*SYNC to remember their names). The highlight of my short life was Paul McCartney in concert twice. I’m not someone to “fangirl” but those days I fangirled hard. The music of The Beatles has gotten me through everything. Their songs have brought me more joy, peace, and comfort. I can listen to them in any situation and find what I need. Here are the best lyrics from The Beatles for every and any occasion.

Keep Reading...Show less

best beatles lyrics

Student Life

Waitlisted for a College Class? Here's What to Do!

Dealing with the inevitable realities of college life.

Smith College

94542

college students waiting in a long line in the hallway

StableDiffusion

Course registration at college can be a big hassle and is almost never talked about. Classes you want to take fill up before you get a chance to register. You might change your mind about a class you want to take and must struggle to find another class to fit in the same time period. You also have to make sure no classes clash by time. Like I said, it's a big hassle.

This semester, I was waitlisted for two classes. Most people in this situation, especially first years, freak out because they don't know what to do. Here is what you should do when this happens.

Keep Reading...Show less

waitlisted

Recommended for you

Meditation 101: How-To For Beginners

Meditation is a simple practice that can change your life for the better without stress and anxiety.

How to meditate

How to add meditation to your daily schedule

Subscribe to our Newsletter

The Best Lines from the Fab Four

And in the end, the love you take is equal to the love you make

The sun is up, the sky is blue, it's beautiful and so are you

Love is old, love is new, love is all, love is you

There's nowhere you can be that isn't where you're meant to be

Life is very short, and there's no time for fussing and fighting, my friend

He say, "I know you, you know me", One thing I can tell you is you got to be free

Oh please, say to me, You'll let me be your man. And please say to me, You'll let me hold your hand

It was twenty years ago today, Sgt. Pepper taught the band to play. They've been going in and out of style, but they're guaranteed to raise a smile

Living is easy with eyes closed, misunderstanding all you see

Can you hear me? When it rains and shine, it's just a state of mind

Little darling, it's been long cold lonely winter. Little darling, it feels like years since it' s been here. Here comes the sun, Here comes the sun, and I say it's alright

We danced through the night and we held each other tight, and before too long I fell in love with her. Now, I'll never dance with another when I saw her standing there

I love you, I love you, I love you, that's all I want to say

You say you want a revolution. Well you know, we all want to change the world

All the lonely people, where do they all come from. All the lonely people, where do they all belong

Oh, I get by with a little help from my friends

Hey Jude, don't make it bad. Take a sad song and make it better

Yesterday, all my troubles seemed so far away. Now it looks as though they're here to stay. Oh, I believe in yesterday

And when the brokenhearted people, living in the world agree, there will be an answer, let it be.

And anytime you feel the pain, Hey Jude, refrain. Don't carry the world upon your shoulders

I'll give you all I got to give if you say you'll love me too. I may not have a lot to give but what I got I'll give to you. I don't care too much for money. Money can't buy me love

All you need is love, love is all you need

Whisper words of wisdom, let it be

Blackbird singing in the dead of night, Take these broken wings and learn to fly. All your life, You were only waiting for this moment to arise

Though I know I'll never lose affection, for people and things that went before. I know I'll often stop and think about them. In my life, I love you more

Obviously the best superpower.

There have been many lessons learned.

1. The importance of traditions.

2. How to be thankful for family and friends.

3. How to give back.

4. What the word "community" really means.

5. That it isn't about the destination, but the journey.

6. The consequences of making bad choices.

7. To trust people, until you have a reason not to.

8. To be welcoming and accepting of everyone.

9. How to be my own, individual person.

10. How to work for what I want.

11. How to be great at giving directions.

12. How to be humble.

13. To be well-rounded.

14. How to be great at conflict resolution.

15. The beauty of getting outside and exploring.

16. To be prepared for anything.

17. That you don't always have to do it alone.

18. How to be creative.

19. To brush off gossip.

I have never been so thankful to know you.

Dealing with the inevitable realities of college life.

Don't freak out

Email the professor

Attend the first class

Keep attending class

Have a backup plan

Remember that everything works out at the end

Trending Topics

Top Creators

Trending Stories

Best of Health and Wellness

Subscribe to Our Newsletter

Facebook Comments

Subscribe to our
Newsletter