Beginners Guide to Mindful Meditation (A Quiet Mind is Not the Goal)

We are always hearing about the wonders of meditation; having a clear mind, and feeling a sense of complete relaxation. If you have attempted meditation and found yourself contemplating why you weren't experiencing these miraculous results just know you are not alone. Yes, meditation offers numerous benefits that promote overall well-being and mental clarity. In a fast-paced and often stressful world, taking the time to meditate can have transformative effects on both the mind and body. Effects such as better sleep, improved concentration, and reduced stress and anxiety. But the notion that meditation is an easy tool to pick up would be incorrect. 

Meditation does not have to include having a quiet mind, in fact, that may be the most misleading myth about meditation. Mindful meditation is the ability to focus on the current moment without self-judgment and other thoughts of what must get done.

 Let us dive deeper into what meditation can mean for you and tips to begin including meditation practices in your self-care routine.

Start with Short Sessions

For some people sitting still in silence for long periods may be challenging. Often our inner thoughts and desires convince us we should be doing something more engaging. When you're just beginning it's best to start with short sessions, 5 -10 minutes is the perfect place to start. As you become more comfortable you can gradually add more time. This method prevents you from feeling overwhelmed by the experience and allows you to build consistency in the practice.

Focus on Your Breathe

Here it is, the universal key to open the door of mindful meditation; focus on your breathe. Concentrate on the sensation of breathing in and out. When your mind starts to wander (as it inevitably will), gently bring your attention back to your breath. The act of returning your focus without judgment is part of the practice. The stressors of life cause us to naturally tense up our bodies which can lead to experiencing the physical pains of stress; when focusing on your breathe you may notice you're body loosening up. Our bodies hold our stress and anxiety, and allowing it a break from the tension will result in a calmer mind to take on the day. After consistent meditation practices, you may begin feeling greater relaxation both physically and mentally.

Use Guided Mediation

From podcasts to youtube videos the internet offers an array of guided meditations that help lead you into a peaceful mind and body. Guided meditations typically consist of breathwork, focus training, and words of affirmation. Naturally, the brain wants to be entertained, so having a source of media can help bridge the gap between boredom and focus. Guided meditations can be beneficial for beginners in staying in a state of concentration longer and building up consistency.

Be Patient and Kind to Yourself

Meditation is a skill, and like any skill, it takes time and practice to improve. It's normal for your mind to wander and for you to experience various thoughts and emotions during meditation. Be patient with yourself and avoid being overly critical. Treat yourself with kindness and understand that the practice is about progress, not perfection. 

Meditation is not about clearing your mind entirely; rather, it's about cultivating awareness and developing a more balanced relationship with your thoughts and emotions. With consistent practice and a gentle approach, you can make meditation easier and more rewarding. While mediation is an efficient tool to help manage anxiety, stress, and depression using it in combination with other mental health practices will give you the best results. If the feelings of stress, anxiety, and depression overwhelm you meeting with a therapist may help you manage the external and internal stressors of your busy life learn how our anxiety management support can help.