If you are looking into starting meditation, this is a great place to start. In this article we will talk about what to expect when you start meditating, different types of meditation, what position you should be in, and how long to meditate for. These topics come from many questions that I have received, and I hope to simplify the beginning process.

Things to Know

For starters, Meditation is not simple, it requires a lot of practice and continual practice at that. As you continue to work on it, it will become easier. But realize that even people with 20+ years of practice can sometimes struggle.

Thoughts can come out of nowhere. You will start to think of every little thing that you need to do that day, then think about what food you are going to eat, then think about a previous lover that you haven’t contacted in years. These thoughts happen. The goal is to not focus on these thoughts. However, you will inevitably grab hold of one if not all of them. Do not get upset with yourself, once again it takes practice. As thoughts come, do your best to not grab hold, and when you do let it go as quickly as you can. Then set goals to release these thoughts quicker than the last time, and when you do recognize it as a win.

These thoughts may also be intrusive. They can be good, bad, or neutral. Once again, the goal is to not grab hold. Thoughts are not a thing until we grab hold and make them a thing. When these thoughts come in, observe them from afar. This allows you to determine if it is something you want to grab ahold of or let pass by and remain nothing. This uses a specific meditation technique called Zen meditation, we will touch more on that in another article.

You may feel strange sensations. Examples of sensations could be lightheadedness, tingling in hands and/or feet, or any other strange sensation. These are normal sensations that happen, there is nothing to be alarmed about. These sensations could happen due to your body receiving more oxygen than normal, simple body positioning, or several other factors. These may be a one-time occurrence or happen regularly, just realize they are common. If you have concerns, feel free to reach out to a professional.

Meditation is not just closing your eyes and drifting into nothing. Mediation in general can work. You are training your mind in different ways, using different techniques to be able to withstand anything that is thrown at it.

Types of Meditation

*Each listed technique will have its own post. Click the green title to read the article!

Breath Awareness Meditation– This is a great starting point, you simply focus on your breath. This will help with grasping a base understanding and setting a solid foundation for meditation.

Metta (Love/Kindness) Meditation– This is used to focus on love and kindness for yourself and others. This technique can help with anger, frustration, anxiety, resentment and conflict.

Body Scan Meditation– In this technique, you will focus on each area of your body from head to toe. Random sensations are likely to happen during this technique. This will help with stress, feeling overwhelmed, anxiety, depression, and pain.

Progressive Relaxation Meditation– This is similar to the Body Scan Technique, but involves tensing and relaxing your muscles as you go. This will help with stress, feeling overwhelmed, anxiety, depression, and tiredness. Many use this technique to relax enough to sleep.

Zen (Thought observation) Meditation– This technique is derived from traditional Buddhist meditation. As you meditate you will allow thoughts to come and go, observing them without fixating on or judging them. Some choose to use this as a spiritual type of meditation, while others use it to learn to let thoughts pass and calm the mind. This technique is great for relaxation.

These are just a few techniques that are great starting points for anyone who would like to get into meditation. Other techniques like Mantra Meditation, Truth and Answers Meditation, and Transformational Meditation may also be done but are more easily done with a practitioner’s help. If you are interested in one of these, feel free to reach out to me.

What Position Should I Be In?

This question is often asked, and the answer is simple. You can be in any position that you find comfortable. I personally like to sit cross-legged on the floor, this helps me to differentiate my meditation time from other times. Others prefer to sit in a chair with their feet flat on the floor or even lie in bed. The biggest thing is that you can maintain the position comfortably for the full time.

How Long/Often Should I Meditate?

When you begin Meditating, begin with 5 minutes. 5 minutes will be hard at first but will get easy as you practice. As you progress, you do not need to stay at 5 minutes. The time can be increased to whatever you feel is right. Many professionals will advise you to work up to a minimum of 20 minutes per session, but I think 5 minutes consistently is better than 20 minutes rarely. 5 minutes for me seems to be an easy amount of time that I can dedicate in the morning or at night. With that said, I often get asked what time of day meditation should be done. The answer is simple, whenever you can do it. It is most common to meditate in the morning or at night, but when you do it isn’t as important as being consistent. Meditation should be done a minimum of 5 days a week, but ideally, it will be a daily practice. Once again, consistency is key, the more consistent you are the more results you will see.

Other Creators’ Articles

Check out 4 Ways Meditation Changes the Brain to learn more about the effects of meditation on the brain.

Check out 4 Ways to Get Started With Meditation to learn their take on different was to start Meditating.

Check out Meditation 101: A Scientific Guide on How to Meditate for Stress Reduction and More for a longer look into every aspect of meditation.