How to Get Started with Meditation

Meditation has been practiced for thousands of years by numerous peoples and cultures all over the world. It is used by spiritual and non-spiritual folks alike, and is shown to have many benefits on our mental and physical well-being. However, many people struggle with how to begin their meditation journey. They do not know what to do, or they feel that how they are meditating is wrong or that they are simply not capable of it. Hopefully this short article will help you to explore meditation and find a way that it can work for you!

There are two general types of meditation which are often described as focusing or opening your mind. In addition, you can choose either of these intentions and practice through a guided or unguided meditation. I will discuss each of these in more detail below. 

Focusing Meditation

This type of meditation is what most people think of when asked about meditation. The intention is to focus your mind on the breath or sensations in the body, with limited or no thoughts running through the mind. Also described as mindfulness, many people will find external things to focus their mind on, such as nature, running water, sounds, etc. When thoughts begin to form, you gently remind yourself of your intention, and refocus on your breath or sensation. This form of meditation takes practice, and it is important not to feel guilty about having thoughts continue to pop in your mind. When first starting out, it is normal for thoughts to come up after only a short time, sometimes in as little as 30 seconds of meditating. Through regular practice and gently reminding yourself to return to your focus, this meditation gets easier and you will have longer periods in between being interrupted by your thoughts. 

Opening Meditation

The key difference between this type of meditation and the type discussed above is that you allow thoughts to come up and flow freely, as opposed to focusing and trying to limit them. You do not purposefully think of or plan things in your day-to-day life as you usually do, but you allow your mind to follow whatever train of thought suits it. Often the mind will bring up numerous things in the course of your meditation, and you simply notice what is coming up and contemplate the significance of it. Many people will experience significant growth by reflecting and working through the messages that their minds give them during this type of meditation. I have had many answers come to me while allowing my mind to open and show me what it wanted. 

Unguided Meditation

As the title describes, you can choose to engage in either of the meditation types above without any external guidance. This is an entirely personal practice with only you to set intentions and observe yourself. 

Guided Meditation

Doing guided meditations, whether on the internet, an app, a podcast or in person, can be a great place to start when adopting the practice. These are videos, voice recordings or someone with you in person instructing you what to do and think of while you are meditating. There are guided meditations that fit both types of meditation, either directing your focus to breathing and your body, or encouraging you to explore a topic such as gratitude and the thoughts that are brought up. 

With different ways to meditate, you can try out and find what works best for you. All forms of meditation can be beneficial, so there is no right way or wrong way to get started! You can even incorporate each of these different meditation types into your life as they may suit you better at different moments. 

I hope this article helps some of you to feel less intimidated by meditation and encourages you to begin your personal meditation journey.