Updated: Sep 10, 2019
If you’re considering trying meditation for the first time, but don’t really know where to start, this blog is for you.
We’ll outline 3 techniques that are perfect for first timers.
The 2 main aspects to meditation — relaxation and breathing — can be tough to truly master in our frantic lives, but to get started all you really need is a few minutes a day.
The reported benefits of meditation are great, but it’s a process that takes time and commitment to get there. Whilst it’s not easy, you can start small and get better and better as you practice. Don’t expect to be good at first — but as they say, practice makes perfect!
Start by dedicating up to 10-15 minutes a day, 2 days a week. Though this doesn’t sound like a lot in just 4-6 weeks you will have put in some decent practice time and will potentially start to see the benefits.
If after trying some of these exercises you would like to delve a little deeper into meditation our 6 week meditation course would be the next best step. You can also contact us to discuss private meditation classes in your home.
With that said here are our 3 techniques to help you get started:
Meditating on your breath
A good meditation practice to start with is meditating on your breath. It is one of the simpler meditation techniques and uses something you do naturally. To start, head to our breathing exercise blog and read through/have a go at the techniques. Once you’ve found one that works for you follow the steps below:
1. Find a comfortable position, sitting or lying and close your eyes.
2. Begin your chosen breathing exercise, concentrating on either counting your breath or saying inhale and exhale in your head.
3. Try to only focus on the breath exercise. Every time your mind wanders bring it back to your breath.
4. Concentrate on performing the breathing exercise the whole time you are meditating. Don’t worry about how long you have been going for. Set a timer and practice until the timer sounds.
Start by practising the meditation for 5 minutes. Increase the length of your practice as your get more comfortable.
Meditating on an object
Choose an object to meditate on. This could be a stone, crystal, candle etc (be wary of meditating on candles as it can cause your eyes discomfort). In this practice, you will spend some time focusing at the object, then some time trying to recreate it in your mind.
1. Place the object in a place where you can look at it comfortably from a comfortable seated position.
2. Begin with a 2minute session of focusing on the object. Try to just look at the object and take it its lines, shapes, colours etc. However, try not to narrate the object.
3. Again, when your mind wanders bring it back to the object.
4. After 2 minutes close your eyes and try to recreate the image of the object in your minds eye. Constantly bringing your mind back to the recreation when it wanders and trying not to narrate.
5. Repeat this 2 minute process once more.
Begin your practice with two 2 minute sessions. Increase the time as your feel more comfortable. Remember to use a new object when you feel you have memorised it sufficiently so that recreating it is no longer a challenge.
Meditation on sound
Meditating on sound involves you making a sound and concentrating on that sound throughout your practice. OM (aum) is a good word to start with. The guidelines below highlight how to meditate on OM.
1. A – inhale deeply and make the sound A as in ‘aaahhh’ on the exhale. The vibration should be felt in the abdomen.
2. U – as before, inhale deeply and make the sound U as in ’ooouuu’ on the exhale. The sound should be felt in the upper chest.
3. M – inhale deeply and make the sound M as in ‘mmmmm’ on the exhale. This should be felt in a powerful way in the throat.
Start by trying to do each letter individually a few times in a row before moving on to the next. Once you feel ready string all the letters together to make the word, ensuring you can still feel the vibrations differently each time.
Practice for around 5 minutes to start. You may need to spend a few sessions practicing just the letters before stringing the word together.
Keep at it!
Don’t give up if you feel like you’re not making progress just keep practicing, if one technique doesn’t work try the next. Try to dedicate at least 2 sessions a week to this.