Meditation is the art of focusing 100% of your attention in one area.

The practice comes

with a myriad of well-publicized health benefits including increased concentration,
decreased anxiety, and a general feeling of happiness.
lthough a great number of people try meditation at some point in their li!es, a small
percentage actually stic" with it for the long-term. This is unfortunate, and a possible
reason is that many beginners do not begin with a mindset needed to ma"e the practice
sustainable.
The purpose of this article is to pro!ide #0 practical recommendations to help beginners
get past the initial hurdles and integrate meditation o!er the long term$
1% Ma"e it a formal practice. &ou will only get to the next le!el in meditation by setting
aside specific time 'preferably two times a day% to be still.
#% (tart with the breath. )reathing deep slows the heart rate, relaxes the muscles,
focuses the mind and is an ideal way to begin practice.
*% (tretch first. (tretching loosens the muscles and tendons allowing you to sit 'or lie%
more comfortably. dditionally, stretching starts the process of +going inward, and brings
added attention to the body.
-% Meditate with .urpose. )eginners must understand that meditation is an /T012
process. The art of focusing your attention to a single point is hard wor", and you ha!e
to be purposefully engaged3
4% 5otice frustration creep up on you. This is !ery common for beginners as we thin"
+hey, what am 0 doing here, or +why can6t 0 7ust 8uiet my damn mind already,. 9hen this
happens, really focus in on your breath and let the frustrated feelings go.
:% 2xperiment. lthough many of us thin" of effecti!e meditation as a &ogi sitting cross-
legged beneath a )onzi tree, beginners should be more experimental and try different
types of meditation. Try sitting, lying, eyes open, eyes closed, etc.
;% <eel your body parts. great practice for beginning meditators is to ta"e notice of the
body when a meditati!e state starts to ta"e hold. =nce the mind 8uiets, put all your
attention to the feet and then slowly mo!e your way up the body 'include your internal
organs%. This is !ery healthy and an indicator that you are on the right path.
>% .ic" a specific room in your home to meditate. Ma"e sure it is not the same room
where you do wor", exercise, or sleep. .lace candles and other spiritual paraphernalia in
the room to help you feel at ease.
?% @ead a boo" 'or two% on meditation. .referably an instructional guide 5A one that
describes the benefits of deep meditati!e states. This will get you moti!ated. Bohn
Cabat-Dinn6s 9here!er &ou Eo, There &ou re is terrific for beginners.
10% /ommit for the long haul. Meditation is a life-long practice, and you will benefit most
by 5=T examining the results of your daily practice. Bust do the best you can e!ery day,
and then let it go3
11% Fisten to instructional tapes and /As.
1#% Eenerate moments of awareness during the day. <inding your breath and +being
present, while not in formal practice is a wonderful way to e!ol!e your meditation habits.
1*% Ma"e sure you will not be disturbed. =ne of the biggest mista"es beginners ma"e is
not insuring peaceful practice conditions. 0f you ha!e it in the bac" of your mind that the
phone might ring, your "ids might wa"e, or your coffee pot might whistle than you will not
be able to attain a state of deep relaxation.
1-% 5otice small ad7ustments. <or beginning meditators, the slightest physical
mo!ements can transform a meditati!e practice from one of frustration to one of
renewal. These ad7ustments may be barely noticeable to an obser!er, but they can
mean e!erything for your practice.
14% Gse a candle. Meditating with eyes closed can be challenging for a beginner.
Fighting a candle and using it as your point of focus allows you to strengthen your
attention with a !isual cue. This can be !ery powerful.
1:% Ao 5=T (tress. This may be the most important tip for beginners, and the hardest to
implement. 5o matter what happens during your meditation practice, do not stress about
it. This includes being ner!ous before meditating and angry afterwards. Meditation is
what it is, and 7ust do the best you can at the time.
1;% Ao it together. Meditating with a partner or lo!ed one can ha!e many wonderful
benefits, and can impro!e your practice. Howe!er, it is necessary to ma"e sure that you
set agreed-upon ground rules before you begin3
1>% Meditate early in the morning. 9ithout a doubt, early morning is an ideal
time to practice$ it is 8uieter, your mind is not filled with the usual clutter, and there is less
chance you will be disturbed. Ma"e it a habit to get up half an hour earlier to meditate.
1?% )e Erateful at the end. =nce your practice is through, spend #-* minutes feeling
appreciati!e of the opportunity to practice and your mind6s ability to focus.
#0% 5otice when your interest in meditation begins to wane. Meditation is
hard wor", and you will ine!itably come to a point where it seemingly does not fit into the
picture anymore. TH0( is when you need your practice the most and 0 recommend you
go bac" to the boo"'s% or the /A6s you listened to and become re-in!igorated with the
practice. /hances are that losing the ability to focus on meditation is parallel with your
inability to focus in other areas of your life3
Meditation is an absolutely wonderful practice, but can be !ery difficult in the beginning.
Gse the tips described in this article to get your practice to the next le!el3
@ead more about personal de!elopment from Todd Eoldfarb on his blog, 9e The
/hange.
zenhabits.netImeditation-for-beginners-#0-practical-tips-for-8uieting-the-mindI