Tips for Beginners

Tips for Beginners

1. Start small

Just as you would train your physical muscles, your mental muscles have similar phases of development. Practicing even 3 minutes of stillness can feel like a long time when you first start meditating, so do whatever you can.

2. Do it your own way

Don’t feel confined by strict practices like sitting. If you’re 
getting outdoors, try a 10-minute walking meditation. Pay attention to each of the following: the physical sensations of your body walking; the flow of your breath; the sensations of air, wind and gravity on your body; what you hear; what you can see.

3. Meditate with purpose

It seems ironic, but meditation is a very active process. The art of focusing your attention on a single point is difficult, and it really helps the process to be purposefully engaged with what you are doing. Although there’s no need for repetitive mantras or forceful objectives, it is nice to have a positive intention for each day.

4. Watch your attention

Your biggest block of meditation is yourself or, more specifically, your mind. This is great news for success because you can control your mind. If you notice yourself getting caught up in a train of thought that pulls you strongly from the present moment, simply bring your attention back to your breath. This truly gets easier with practice.

5. Remember: The practice is a process

Be compassionate with yourself when your mind drifts so as not to discourage your progress. Pretty soon you’ll be able to meditate anytime, anywhere, regardless of circumstance or environment.

6. Regularity is key

Consistency is more important than quantity.  Meditating for
5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.

© 2018 BreatheIn. MFA thesis project by Annie Wei-Hsin Lo