Information overload, stress, and a fast-paced life – these are just a few reasons why people are looking for ways to calm down and achieve inner balance. For this reason, meditation is also gaining popularity.
For many people, especially those unfamiliar with the topic, it may seem like a complicated practice, requiring specialized knowledge, advanced skills, or time-consuming preparations. Nothing could be further from the truth! Explore a practical guide that will help you begin your journey with meditation step by step.
Benefits for body and mind – why meditate?
Meditation is not just a relaxation technique, but also a tool for mental and physical development, and its benefits are multidimensional and confirmed by numerous scientific studies, including Impact of regular meditation practice on EEG activity at rest and during evoked negative emotions (L. Aftanas, S. Golosheykin, 2005).
Regular practice lowers cortisol levels, effectively reducing stress. Meditation also improves concentration and memory, because focusing attention on the breath, repeated mantras, visualizations, or specific sensations in the body strengthens the areas of the brain responsible for these processes.
People who meditate fall asleep faster and wake up more rested. From this point of view, meditation is a tool that supports mental health, helps in dealing with difficult emotions, and develops self-awareness, as well as being accessible to everyone – regardless of age or ability.
Practical guide – how and where to start meditating?
Starting meditation does not require advanced skills or specialized tools. However, at the very beginning, you should prepare the right space in your own home – check how to do it!
What do you need to start the practice?
Find a place where you can sit in silence. Choose a space where nothing will distract you – it can be a quiet room, a corner in the garden, or even your favorite spot in the park. You don’t need complicated equipment.
All you need is a yoga mat or a meditation cushion to help you maintain a comfortable position and relieve your hips. Your outfit also affects the quality and comfort of your meditation. Choose loose, comfortable clothing that won't restrict your movements or feel tight while sitting.
Your first meditation step by step
To start, begin with short sessions, e.g., lasting 5–10 minutes. Sit with your spine straight – you can do this on a chair, on a cushion, or simply on the floor. It is important to find a position that is not only comfortable but also stable.
Close your eyes and observe how air flows in and out through your nostrils, without controlling its rhythm. When your thoughts begin to wander, gently redirect your attention back to your breath.
Meditation positions – how to sit comfortably and stably?
There is no single ideal meditation position that is universal and equally good for everyone. Every person must find the best option for themselves. How to do it? Simply test several options, such as:
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cross-legged seat (Sukhasana) – sit on the floor with your legs crossed, use a cushion to elevate your hips and reduce tension in your knees;
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chair position – if sitting on the floor is uncomfortable for you, use a chair, place your feet flat on the floor, and place your hands loosely on your knees;
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kneeling position (Seiza) – sit so that the cushion is between your calves and thighs.
Each of these positions can be modified according to your needs. However, remember to always keep your spine straight.
At what time and for how long should you meditate?
Morning meditation allows you to start the day with a clear mind and a positive attitude. Evening practice helps you calm down and reduce tension after a hard day. The choice of a specific time depends primarily on individual preferences and lifestyle.
It is worth checking both options and seeing which one proves to be better. Start by meditating for 5–10 minutes a day; over time, you can extend your sessions to 20–30 minutes. Consistency is always the most important thing.
It is much better to make a few minutes of meditation part of your daily routine than to do it rarely, e.g., once a week for half an hour.
Common difficulties in meditation – how to deal with them?
It often happens that your thoughts wander and it is hard to focus. Don't worry! This is natural, especially at the beginning. Instead of fighting it, redirect your attention back to your breath. Try to focus on the process, not its results.
Meditation is a practice that requires time and consistency. If you have a tendency to fall asleep, try a sitting position with your back straight or choose a time of day when you have the most energy.
