Meditation For Beginners

The Hormona Team

More and more people are turning to Meditation. So how do you do it and where do you start? This post is about meditation for beginners and how to get going.

There is so much confusion out there but here I will explain some tips and techniques about where to begin. This is a great way to learn about Meditation if you have never tried it before.

Benefits of Meditation

The benefits of meditation are enormous. Not only does it have a positive effect on your mental health, but your physical and emotional well-being too.

One of the main things it does, and is what most people think about is the reduction in stress and your anxiety levels. Too much stress can cause many symptoms such as Anxiety and Depression, Headaches, Heart disease, sleep problems and weight gain to name a few. But when your body relaxes it stops the release of the stress hormone cortisol, which is also know as your “fight or flight” instinct.

Just by keeping this one thing under control it can regulate your blood pressure, help you sleep better and keep inflammation down in your body. Reducing inflammation can decrease the risk of heart disease, stroke and diabetes to name a few.

But it also provides help with focus and making decisions and can improve your memory, attention and concentration. It even helps with you self-esteem and you will learn to love yourself a  little bit more.

These examples are just a few, as the list could go on and on. But I really think you should try for yourself, you have nothing to loose.

How to start you Meditation journey if you’re a beginner

It would be so difficult if you have never meditated before to think you can just sit there for a couple of hours and let you mind go blank. I will be completely honest with you, it takes time and patience to build up a daily meditation practice and I think people get frustrated and give up which is why this post on meditation for beginners will set you off to the right start..

To start, it is best just to try and meditate 5 minutes a day and slowly build up from that. Meditation is not really about letting your mind go blank and think of nothing. It is about redirecting your focus, noticing your thoughts and feelings, and letting them go.

I always meditate if I have a big decision to make, it helps clear the path and to see the bigger picture. Meditation helps you switch off the chatter in head. When you mind is quieter, things become clearer.

I also think a lot of people imagine that you have to be sitting cross legged on the floor, but this isn’t the case at all. You don’t need any specialist equipment, just be comfortable. Sit in a comfortable chair, or an upright chair, you can even lie down if you wish. Find a quiet spot where you can relax and feel at ease. 

One thing that will most certainly happen when your new to meditation, is your mind will wander. You will no doubt start a shopping list in your head, start to think about things around the house that need doing. This is perfectly normal, and you will feel a bit frustrated about it, but as I said, it takes time and practice. If and when this happens, just focus on your breathing again, concentrate on the inhale and exhale again. Also don’t worry if you think you are doing it wrong. You aren’t,  there is no perfect or precise way to do it, just embrace the fact you are here trying.

Meditation Techniques For Beginners

There are so many different techniques that you can do, but here we are just going to start with the basics. Really this is for somebody who has never done any kind of Meditation and doesn’t know where to start. Have a read through the following  paragraph a couple of times. If you want to set an alarm on your phone for 5 minutes, that’s absolutely fine, as sometimes 2 minutes can feel like two hours and you will be more concerned about the time and how long you have been sat there.

So find somewhere when you can be comfortable and not be disturbed. Firstly I want you to take a deep breath in through your nose, and slowly exhale through you mouth.  I usually count for four seconds on the inhale and four seconds on the exhale, and just do this three or four times. 

Just bring your focus on your breathing, if your mind wanders, that’s OK, just bring your focus back to your breathing. Feel you chest expand on the inhale, and slowly let the breath out on the exhale.

Let your breathing return to its normal state and let your mind and body relax. Let any thoughts and feelings come and go, if your mind starts to wander too much, just bring your attention back to your breathing. And just be present in that moment. Don’t think about anything you have to do, what your going to cook for dinner, worrying about the kids. Just make this time for yourself to simply be in that moment, don’t feel guilty about taking these five or ten minutes just for yourself.

When your 5 minutes are up,  take a moment to see how you feel. Do you feel more relaxed? Peaceful? Let yourself become aware of your surroundings, what room you’re in, any sounds you can hear, and slowly come back to the present.

Did you find it strange to just sit with your thoughts for five minutes, or was it strange to sit and do nothing. Reflect on how you feel.

I really hope you give Meditation a try and please stick with it for a few weeks and make it a daily practice. When you feel ready to you can move up to ten minutes a day, then twenty minutes, just take it at your own pace.

Remember they is no wrong way. Taking five or ten minutes a day to focus, relax and recharge will honestly make you feel so much better. It may not happen overnight, and you have to be consistent, but when you find a pattern that works, I swear it will change your life. When you have been practising for a while, you can try different methods of mediation, and enhance this wonderful journey you are just beginning.

I would love to hear back from you and see how you are getting on with it.

The Hormona Team

The Hormona Team

Articles by the Hormona team are written by the amazing people that are, or have been, involved in Hormona and who all stand behind the cause and purpose of educating and empowering women to live better and healthier lives. It’s all of our goal to share personal stories, helpful information, tips, tricks and experiences to help other women in our community in their daily lives and on their hormonal health journey.