How To Start Practising Mindfulness As A Beginner?Naturely
There are six different types of meditation, namely mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, and transcendental meditation. As mentioned in the previous article, I believe that mindfulness is what we as beginners normally start with. Luckily, this type of meditation does not require a teacher or an instructor as it can easily be practised on our own.
With no further ado, let’s have a look at this ultimate guide on how to start practising mindfulness for a newbie.
1. Make a plan
As meditation needs patience and regular practice to really work out the benefits, we should start first by preparing a plan. This does not need to be a written one, but rather a targeted time of at least 20 minutes per day for a minimum of 5 days per week.
The planning step is very important. If you ignore the plan and just think that, ‘Ok, I will practise in the evening after work’, you may end the day actually doing nothing but watching Youtube or chitchatting with friends and try to reassure yourself ‘Maybe I will just start tomorrow’. So, please do not skip this step and also make sure that you strictly follow it.
A lot of people choose to practise mindfulness during the morning time as it can bring them a fresh and clear mind before starting their day. However, it is up to you to pick a time that you feel most comfortable.
Besides, to make it more committed, you can set a reminder or an alarm on your phone every day to ensure that you will not miss out on any of your mindfulness sessions.
2. Get started
To begin, you should select a quiet and cosy corner around your house to start practising. It can be your couch, your dining chair, or even your bed. Make sure that it supports a good sitting posture and you won’t fall asleep during the session (which normally happens when you practise in your bedroom). There is no need to cross your legs or hold your hands in a particular way as you may see on many Youtube videos. Just simply sit in whatever posture that is comfortable for you.
Now, you can close your eyes and focus on your breath. This is when the actual meditation comes in. Are you feeling your nose moving when breathing in and out? Are you feeling that your whole body just naturally gets unbridled with your lungs doing its job sensationally?
During this stage, you are not aiming at lengthening your breath or slowing it down. The ultimate aim is to feel it, not think about it. Your whole body and mind should be paying attention to the breath and be free from any distractions that may happen outside.
Does it sound easy to you? So, just keep doing it for at least 20 minutes per day. But if 20 minutes may sound too much for you, you can start with 10 or even 5 minutes each time. When you get used to it, you can increase the cycle gradually to 30 minutes, 1 hour or 2 hours, depending on how your schedule can fit in.
3. Clearing the obstacles
The biggest challenge that you will 99% face at the beginning would be the distraction during the practice time. It is totally fine to be distracted. When I first started, it took me like only 20 seconds to start popping out questions such as: ‘What should I have for dinner tonight?’ or ‘What am I gonna buy for the upcoming Boxing Day?’. You don’t need to feel hopeless or ashamed about it. I mean, we are human beings, who can really get everything correctly at the beginning, right?
Mindfulness is a practice, not a contest or an examination. Thus, don’t be too harsh or judgy. The most important thing is to drive your thoughts back whenever they go too far from the purpose. Practices make perfect. If the first trial is not successful, aim for the second, third and eventually, things will come in the right way.
With the development of technology nowadays together with the availability of many meditation apps, you can take advantage of those in better tracking your mindfulness routine. Have a look at Smiling Mind, Headspace, Calm or Simply Being so you can be more supported and motivated to crack this mindfulness out.
So, what else are you waiting for? Mindfulness is always at the corner, waiting for you to give the first step. And if you have already committed yourself in a mindfulness routine, share with us your journey and how meditation has transformed you!