by Shae Marcus

In today’s fast-paced world, finding a moment of peace can feel like an impossible task. However, meditation offers a pathway to tranquility, even for those with the busiest of minds. Those new to meditation might wonder how to begin, especially when our thoughts are constantly racing. This guide will provide simple steps to get started and introduce resources that can help on this journey.

“The quieter you become, the more you can hear.” – Ram Dass

Step-by-Step Guide to Starting Meditation

1. Find a Comfortable Space

Choose a quiet spot where we won’t be disturbed. It doesn’t need to be a perfectly silent room, but it should be a place where we feel at ease. Sit or lie down in a comfortable position.

2. Set a Timer

Start with just five minutes. As we become more comfortable with meditation, we can gradually increase the time. Setting a timer ensures we won’t be distracted by the clock.

3. Focus on Our Breath

Close our eyes and take a few deep breaths. Focus on the sensation of the breath entering and leaving our body. If the mind starts to wander, gently bring attention back to breathing.

4. Use a Guided Meditation

For beginners, guided meditation can be incredibly helpful. It provides direction and keeps our mind from drifting. Apps and YouTube channels offer a wide range of guided meditations tailored for different needs and preferences.

5. Acknowledge Our Thoughts

It’s natural for our mind to wander. When it does, simply acknowledge the thoughts without judgment and bring our focus back to our breath or the guided meditation. Over time, this practice will help us develop greater control over our thoughts.

6. Practice Regularly

Consistency is key. Aim to meditate at the same time each day, whether it’s first thing in the morning, during a lunch break or before bed. Regular practice will enhance the benefits of meditation.

To support our meditation journey, here are two highly recommended resources:

Headspace App

Headspace is a user-friendly app that offers guided meditations for beginners and experienced practitioners alike. With sessions ranging from a few minutes to longer durations, it’s ideal for fitting meditation into a busy schedule. According to a study published in the journal JAMA Internal Medicine, mindfulness meditation apps like Headspace can significantly reduce stress and anxiety levels.

The Honest Guys YouTube Channel

The Honest Guys provide an array of guided meditations on their YouTube channel. Their soothing voices and well-structured sessions make it easy to relax and focus. Many users have found their videos to be a great starting point for developing a regular meditation practice.

According to a report by the American Psychological Association, regular meditation can improve emotional health, enhance self-awareness, reduce stress and even improve concentration. These benefits can be particularly valuable for those with busy minds, as meditation helps to calm mental chatter and foster a sense of inner peace.

Starting a meditation practice might seem daunting at first. However, by following these simple steps and utilizing the right resources, we can embark on a journey toward greater peace and well-being. Remember, meditation is a practice, and like any new skill, it takes time and patience to develop. Embrace the process and enjoy the moments of tranquility that meditation brings into your life.

Shae Marcus is the publisher of both Natural Awakenings South Jersey and Philadelphia.