{"id":422,"date":"2022-02-24T11:00:00","date_gmt":"2022-02-24T18:00:00","guid":{"rendered":"https:\/\/adventuringdreamers.com\/staging1\/?p=422"},"modified":"2024-03-26T20:36:22","modified_gmt":"2024-03-27T03:36:22","slug":"meditation-for-beginners-9-steps-on-how-to-clear-your-mind","status":"publish","type":"post","link":"https:\/\/adventuringdreamers.com\/staging1\/meditation-for-beginners-9-steps-on-how-to-clear-your-mind\/","title":{"rendered":"Meditation for Beginners: 9 Steps on How to Clear Your Mind"},"content":{"rendered":"\n

In this guide to meditation for beginners, I will show you exactly how to begin your meditation practice with step-by-step instructions.<\/strong><\/p>\n\n\n\n

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So you\u2019re interested in meditation, huh? Congratulations! Those who practice meditation regularly often feel less stressed, more focused, and have an overall enhancement of emotional health. In fact, the health benefits of meditating range far beyond emotional well-being, but can also include lowering blood pressure, decreasing memory loss, and can help control pain<\/a>.<\/p>\n\n\n\n

Meditation has been practiced by cultures around the world for practically forever. While it is difficult to pinpoint exactly when humans started meditating, the earliest records of practice date back to 1500 years BCE in India. With more than 3,000 years of evidence, it is no wonder that meditation is a common practice for those who need healing and those who want to thrive at their best in mind and body.<\/p>\n\n\n\n

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However, if you are new to meditation, the task of quieting your thoughts and being still can seem quite impossible. <\/p>\n\n\n\n

First of all, quiet your thoughts? How the heck do you learn how to stop thinking? The simple answer is, you don\u2019t. It\u2019s impossible to not think. In fact, if you told your brain to stop having thoughts, it would have even more thoughts reacting to the effort of not having thoughts. Try it out if you don’t believe me.<\/p>\n\n\n\n

So, how do you meditate, then?<\/p>\n\n\n\n

Let’s dive into this guide to meditation for beginners to find out…<\/p>\n\n\n\n

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Step 1: Find a quiet place.<\/h2>\n\n\n\n

The first step of meditation is to find somewhere where you will not be interrupted for the duration of your meditation. <\/p>\n\n\n\n

Find a quiet and secluded place where you feel comfortable. This may be somewhere in your home such as your bedroom or living room. Or, it might be somewhere where you feel closer to nature, such as your backyard or a secluded area in a nearby park.<\/p>\n\n\n\n

With a little practice, you can meditate pretty much anywhere. But for the meditation padawans, be sure to start somewhere where you feel comfortable and won\u2019t get distracted. <\/p>\n\n\n\n

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Find a quiet place where you feel comfortable and you will not be interrupted.<\/em><\/figcaption><\/figure>\n\n\n\n

Step 2: Sit or lie down in a comfortable position.<\/h2>\n\n\n\n

It doesn\u2019t matter if you sit or lie down, as long as you are feeling comfortable. <\/p>\n\n\n\n

It may be helpful to sit on a pillow to cushion your seating if you are on the floor or on a hard surface. You may also sit in a chair or rest your back against a wall or tree if you need support on your back. <\/p>\n\n\n\n

Some people are more comfortable sitting cross-legged or in a half-lotus \u2014 a position with one leg crossed over the other in order to open the hips and stretch the knees and ankles. Others kneel and fold their hands in their lap. <\/p>\n\n\n\n

You might feel most comfortable lying down on your bed or on a couch. I personally prefer to either lay down or sit in half-lotus. As long as you are comfortable, any position is okay.<\/p>\n\n\n\n

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Step 3: Determine how long you will meditate.<\/h2>\n\n\n\n

Have a timer with you and set it to the amount of time you wish to meditate. For a beginner, starting at five or ten minutes is ideal, then, as you get more practiced, you can begin to add a couple of minutes at a time to your sessions.<\/p>\n\n\n\n

Note: if your phone is your timer, turn it on airplane mode so you don\u2019t get distracted by notification pings, calls, or texts.<\/p>\n\n\n\n

Step 4: Define your intention.<\/h2>\n\n\n\n

Setting an intention for your meditation is so important. Why <\/em>are you meditating? Are you releasing stress or anxiety<\/a>? Are you trying to find focus or clarity? Do you have a question you want to be answered? Are you looking to be connected to nature or spirituality? Are you looking to connect with yourself?<\/p>\n\n\n\n

There are a hundred million reasons to meditate. Knowing your reason why helps keep you inspired so you make meditation a habit. Defining your intention also helps get the wheels turning in your subconscious. So if you are looking for clarity, your subconscious mind knows what you\u2019re asking for and can help you find the answer.<\/p>\n\n\n\n

Step 5: Close your eyes.<\/h2>\n\n\n\n

Did you know that eyesight is the most engaging sense? It contains two-thirds of one\u2019s sensory cells.<\/p>\n\n\n\n

While it\u2019s possible to meditate with your eyes open, in this guide to meditation for beginners we recommend closing your eyes so you don\u2019t get distracted by your surroundings. <\/p>\n\n\n\n

They call meditation a practice for a reason. It is so easy to get distracted by thoughts, sounds, sensations, and pretty much anything and everything happening around us. Keeping your eyes closed helps eliminate at least one distraction so you can focus on the experience of the mediation instead.<\/p>\n\n\n\n

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Keeping your eyes closed makes it easier to not be distracted by your surroundings.<\/em><\/figcaption><\/figure>\n\n\n\n

Step 6: Focus on your breathing.<\/h2>\n\n\n\n

Don\u2019t worry about trying to control your breathing, instead, focus on how it feels <\/em>to breathe. <\/p>\n\n\n\n

Breathe in. Breathe out. <\/em><\/p>\n\n\n\n

Take a deep breath in and notice as the air comes in through the nose, fills up your lungs, and expands your belly and chest. Then let it go. Breathe out through your mouth and notice your body deflate as the breath leaves your body. <\/p>\n\n\n\n

Pro tip: I find it extremely helpful to count as I breathe in. Notice how many seconds it takes to fill up your lungs and belly with air. Then count again as you let it go. How many seconds does it take to breathe out?<\/p>\n\n\n\n

Counting takes my mind off my thoughts and allows me to focus on the present. Try this trick out and let me know how it works for you!<\/p>\n\n\n\n

Step 7: Say a mantra.<\/h2>\n\n\n\n

If counting feels mundane, another great tip for meditation for beginners is to say a mantra. <\/p>\n\n\n\n

A mantra will help to clear your mind of the noise your thoughts create. It gives your mind a focus so it doesn\u2019t try to wander off. Pick a mantra that resonates with you and has a meaning that aligns with your meditation intention.<\/p>\n\n\n\n

Some common mantras include:<\/p>\n\n\n\n