15 Nov The Beginner’s Guide to Meditation
The Beginner’s Guide to Meditation
Another thing thatÂ I often hear is,Â
“I don’t know howÂ to meditate“
This generally implies that there is a right way and a wrong way to meditate…. There really isn’t! Just find a way that works for you. I’d recommend finding a quiet space where you know you won’t be disturbed – maybe first thing in the morning or last thing at night. Just take some time to sit in stillness and really appreciate it. This short blog post mainly outlines a few tips that might help you in starting out in meditation.
Tips on ZEN meditation:
- Start small. Try setting a timer on your phone for 5 minutes to begin with – even 2 minutes! Whatever you think you can manage. Work your way up. I’d say the ideal time to spend in meditation is around 25 minutes per day, but just do what you can.
- All meditations can be done in one of four postures: lying down, sitting, standing or walking. Find what is comfortable and effective for you – definitely give them all a go.
- If lying down, be sure to be on your back with your palms facing upwards or resting on your belly. Keep your spine long.
- If sitting, find a comfortable upright position. This could be on a chair, or cross-legged on the floor. Try lotus or half-lotus if you feel confident enough, but only if it is not going to be painful – comfort is key to begin with.
- Have your eyes half open or closed completely.
- A little every day is better than sitting for an hour once a week. Really commit to your practice for the best results. Even the busiest person in the world has time to take 2 minutes out for inner reflection. As the old Zen saying goes: “You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour“
- Have an anchor. For some, the silence can be daunting, so turn your attention somewhere. A common place to start is the breath. Try counting the breath, in-breath one…. out-breath two… in-breath three…. etc. up to ten. When you reach ten, just start back at one again.
NumerousÂ studies have been done on the health and wellbeing benefits to meditation and mindfulness, including: stress reduction; pain relief; mental clarity; calmness; improved self-esteem; and confidence. As your practice becomes more consistent, you will really start to feel these benefits and more. You’ll be able to utilise your new skills to make day-to-day life a bit easier, a bit more straightforward, whilst also gaining a deeper insight into yourself.
At Kinburn, we teach Zen Mindfulness Meditation. The tips outlined above are just a tasteÂ of the things that we cover and teach. Our residential retreats are based on either Health & Wellbeing or on Insight. We also run these as 8-week courses for the St. Andrews community, where you can really kick-start your meditation and mindfulness practice in the most affirmative way.
Want to learn more about meditation? See our availableÂ Mindfulness Meditation coursesÂ hereÂ or email us at email@example.com