Meditation For Beginners: 5 Simple Tips to Get Started
Meditation is for all and it is a great resource to help you live a more balanced life. Practice!
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Setting aside some time to focus on breathing, trying to reach a mental and physical balance, forgetting about our problems and tasks to be done even momentarily, may not be easy, but it is possible! Meditation may be the path to get you there.
What is meditation?
According to Carla Barrichello, Wellness Manager at Natura, “meditation is not about emptying the mind, it is instead about developing observation skills”. It has been practiced for thousands of years, focusing on our internal world, being completely present at the moment leading to an intimate connection to our breathing. This is why meditation is so beneficial. “It helps us when we are anxious, stressed, or dealing with sleeping problems and it is ideal for those seeking self-knowledge. When we silence ourselves, we learn so much about ourselves”, says Carla.
Would you like to try it?
Carla shares some tips on how to incorporate meditation into your routine:
1. Find a quiet place
For beginners, the ideal place is a quiet place. A space where you will be free of interruptions to facilitate your concentration.
2. Find a comfortable position
You could either stand, sit down, or lie down. Most importantly, you must feel comfortable in order to concentrate. Regardless of the posture you choose, make sure it is in alignment.
3. Focus on breathing
Carla points out that the main tool for beginners is to focus on their breathing. Inhale for one second and exhale for one second as well. Slowly and over time, increase the duration of each session. Inhale for 2 seconds and exhale for 2 seconds. As you evolve, you will be able to notice that the air that comes in through your nostrils, is at a different temperature compared to the air that goes out of your nostrils. You will be fully focused on breathing. How about your thoughts?
4. Label your thoughts
Carla explains that, for instance, when something related to work comes to mind during practice, immediately label that thought “work” and let it go. “It seems as though this is a silly exercise, but it works because our minds have a tendency to trigger one thought after another”, explains the specialist. Meditation contributes so that we do not talk to our thoughts. This is the only way we can enjoy the present moment. Over time, consistent practice will allow a longer interval between those thoughts.
5. Allow yourself to be guided
Guided meditation is crucial for those who are beginning since questions are common. Beginners can make great use of applications such as Meditation Natura to facilitate their practice. Meditation Natura offers training with an 8-week program, guided meditations through 4 to 10 minutes long audios, exclusive relaxing nature sounds and a clock with bells to alert the end of soundless meditation, as well as inspirational quotes.