For someone just starting out, meditation might seem intimidating. Luckily, once you know the basics, meditation can be practiced essentially anywhere and at any time.
Meditation is the practice of thinking deeply or focusing one’s mind for a period of time. There are many different forms of meditation, and they all share the same goal of bringing about feelings of relaxation and inner peace.
Meditation comes with numerous health benefits, including decreased stress, improved mood, and increased focus and concentration. (1) Research has suggested that, over time, meditation could even be used as a tool in managing a number of chronic health problems, including mental health disorders like depression and anxiety, high blood pressure, heart disease, sleep disorders like insomnia, chronic pain, and gastrointestinal disorders like irritable bowel syndrome and inflammatory bowel disease. (2)
Here are four tips to getting started on your practice.
1. Explore Different Forms of Meditation
There are many different forms of meditation, including mindfulness meditation, guided meditation, mantra meditation, love and kindness meditation, transcendental meditation, and yoga meditation, among others.
“What I tell my patients is that meditation is like sports. You have to find the type that resonates with you, that you are likely to engage with,” says Mladen Golubic, MD, a doctor at the Center for Lifestyle Management at the Cleveland Clinic in Lyndhurst, Ohio. “If you like to play soccer and I ask you to play tennis, you will not sustain playing tennis. It’s the same thing with meditation.”
Dr. Golubic suggests reading up on the different styles of meditation and trying a couple that are appealing to you. Once you find the style you prefer, pick a time to try it out.
2. Consider Finding a Certified Instructor
For first-time meditators, Golubic suggests finding an instructor to help you feel comfortable with the practice.
“I think a good idea is to go to medical centers in your community and check with their integrative medicine or psychology department to see if they have [a meditation instructor] on staff or one they could recommend,” he says.
If you decide to go to a local meditation center, Golubic recommends doing your research and making sure the instructors are certified.
“No matter what style of meditation you’re teaching, you need to have some sort of trail of your education and why you are qualified to be a teacher in that particular style,” he says.
3. Practicing Meditation on Your Own
If you prefer not to go to an instructor or if there are no certified teachers in your community, you can still practice meditation on your own.
There are a number of books, websites, and mobile apps dedicated to meditation. Visit your local library, search YouTube for meditation videos, or download a meditation app, Golubic suggests.
To get started, try finding a quiet place to comfortably sit or lie down. “Make sure your phone is off and there is nothing that is going to disturb you,” he says.
Some people choose to light candles or burn incense, but it is up to you how you decide to practice. “The key is that you practice,” Golubic says.
Focus on your breathing and try to quiet your mind. From there, you can either continue to pay attention to your breath, repeat a mantra, or listen to a guided meditation, depending on which style you choose.
If your mind starts to wander, Golubic notes that there’s no reason to be hard on yourself.
“Whether you’ve been meditating for five days or five years, sooner or later you start thinking about something, or something in the body will disrupt you,” he says. “When that happens, you just recognize that you’ve been distracted, and now I’m once again paying attention to my breath. It can be as simple as that.”
4. Practice Mindfulness Anywhere You Are
While the thought of meditation typically summons the image of someone sitting upright with their hands on their knees, their eyes closed, and breathing deeply, this is not the only way to be mindful.
In fact, you can practice mindfulness at any time of the day, anywhere you are.
“Taking out the trash to the curbside, washing the dishes, or brushing your teeth — you can be mindful in any activity and pay attention to what’s happening right here and now,” Golubic says.
“However,” he adds, “it is not recommended to listen to a guided meditation while driving, which could be dangerous. You can drive mindfully. You can pay attention to the things that are happening in front of you. When you are waiting at a light, you can mindfully breathe. But while you are driving, don’t listen to a guided meditation because you are more likely to be distracted from the road and get into an accident.”
Editorial Sources and Fact-Checking
- Meditation: A Simple, Fast Way to Reduce Stress. Mayo Clinic. October 17, 2017.
- The Power of Mindfulness Meditation — Helping to Ease the Effects of Chronic Conditions. National Institute for the Clinical Application of Behavioral Medicine. 2018.