Simple To Follow Meditation Tips @ Reward Me

Meditation In Minutes For Beginners

If you’ve made a resolution to slow down in the New Year, making meditation a regular practice is a good way to start.


Trying to balance work, family and everything else that comes in between?  Start meditating.  It is known to increase creativity, calmness and clear the mind, which reinforces you to weather any storm.  A good way to start is by checking out videos on guided meditation for beginners.  But if the stress is really getting to you, you can start right here, right now, with these meditation tips.  They’re simple and easy and can be done anytime, anywhere.  Even during your lunch break at work.

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Commitment:  Meditation, like everything else requires a bit of upfront planning.  Address practical issues like:

  • When will/should I do it each day?
  • Which quiet spot can I meditate in?
  • What are the steps in the process?

Step one is to commit time to a daily practice.  Finding 10 minutes in the morning shouldn’t be that difficult.  Dedicate the time and ensure all distractions are kept away (sorry, but you’ll have to cut the chord with your phone for a while).  Pick a quiet, clean spot in the house.  If you planned for 10 minutes, stick to it even if it is difficult.  You can gradually increase the time.

Breathing: This is an essential part of the meditation process. Close your eyes to go inwards.  Take 5 breaths – in through the nose and out to the mouth. Be seated comfortably, in a chair or on the floor. Notice the weight of your body and other sensations.  Acknowledge what is happening without judgment.

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Body Scanning:  By closing your eyes, you take your mind inwards.  Scan your body from top to bottom.  Note areas of discomfort. Practice staying still while spending 10 – 20 seconds scanning each area.  Next, shift your awareness to the thoughts going through your mind.  Just observe without judgment.

Considering the why:  Step 4 of a guided meditation practice is to think of a reason for today’s practice.  Check if you have any specific reason to do so and release it.  The aim of meditation is to just be – not to be doing anything particular.  Let things unfold in their own way and at their own pace.

Observe the breath:  Breathing is something that we take for granted.  During the meditation process, attention is placed on the breath too.  Notice different sensations as they occur and whether you breathe deeply.  Silently count every breath – 1 on the inhale, 2 on the exhale. Count to 10 and start again.  If your mind wanders off, gently bring it back to the counting. If you need to, use a timer for counting.

Finishing your practice:
   Gradually bring your attention back to the present.  Notice how your body makes contact with the floor or the chair.  Listen for ambient sounds without naming activities.  Open your eyes when you are ready.  Don’t rush off to do the next job.  Take your time and enjoy the moment.  Take this awareness with you through the day.

Guided meditation sessions can be used to set intentions too.  Quite a few people use it as a visualisation tool to manifest dreams.  If nothing else, setting up a regular practice can help you relax.  Doing this at the end of the day will help you unwind and sleep well.

Also, check out how to manage stress with these 3 effective yoga asanas here.

Read useful health tips for women here.

Read more tips to get a healthy life here.

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