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Meditation 101: A Beginner’s Guide To Everything You Need To Know

Still wondering if you should start meditation?

Do you have doubts if it has any benefits?

Don’t worry, read through this post and get motivated to begin your meditation practice from today.

Not long ago I was right in your situation reading and learning and validating my beliefs about meditation and if I should integrate it into my lifestyle as well.

But only if it was so easy.

Here’s the deal about me. I am a believer of science.

And I found out that scientists have already performed a ton of research on the subject of meditation and have concluded that it has massive benefits on not only your mental and physical health but also on the quality of your life.

Hence, I bought the claims of science and knew that I had to start meditation ASAP.

After all, who doesn’t want better health and awesome quality of life!

But you already know all the struggles, right?
And just like you, I kept facing the same struggles at every possible attempt to develop a daily practice of meditation.

And the worse thing was that with every new attempt, new struggles seemed to bundle up on top of the older ones.

It’s so irritating that with every failed attempt, you start to believe that it’s simply NOT FOR ME!

If you’ve ever felt this way, be assured that you’re not alone.

Almost 99% (random stat) of us have, at one point in time thought like this.

But guess what?
I know that you still haven’t given up on it. 

And that’s exactly why I am so proud of knowing that you are here. Trying to start again. And with the belief that YOU CAN. 

And YES! You Can!

So, to clear out any of your remaining doubts and to give you the final push that you need to begin your meditation practice, I am gonna share a simple guide on Meditation 101 which has very neatly satisfied my curiosity about the subject and has ultimately made me start my journey of meditation without any further questions.

What Exactly Is Meditation?

I’m sure you have come across many different interpretations of the term ‘meditation’. 

Some of them make sense while few others simply raise more questions about the topic.

‘Meditation’ is defined as a type of mind-body practice that is designed to familiarize you with specific types of mental processes.
These mental processes are generally focused to enhance your mental health and brain’s functionality. 

The practice of Meditation is to the mind what physical exercise is to the body.

Other types of mind-body practices include massage therapy, acupuncture, relaxation techniques, spinal manipulation, and yoga. 

These kinds of practices focus on the interactions among the brain, mind, body, and behavior.

Meditation is just a kind of training to make your mind become aware of the object of your attention. The object of your attention can be your breath, a mantra, specific parts of your body, etc.

As opposed to many claims, meditation is not about zoning out of your senses, and it definitely isn’t going to give you some outer-worldly experiences. 

Meditation is simply about directing or guiding your mind intentionally to the object of your attention. 

You don’t control your mind, rather you talk to it like a good friend and show it the right direction to look at so that it can appreciate whatever object you choose to focus your attention on.

It’s like having a serene and awesome moment where you are not worried about what happened yesterday or what’s going to happen tomorrow and you simply just be at the present, inhale with vigor and exhale in peace.

When you take the time to focus and appreciate your object of attention in the present moment through meditation, you start to experience many benefits that have been proven by research. Let’s look at the proven benefits of meditation next.

What Are The Benefits Of Meditation?

There are numerous physical and mental health benefits of meditation which have been proven by scientists and psychologists. 

Below I’ve shared 20 no B.S. proven benefits of a daily meditation practice along with the source of the research study to make you realize how powerful meditation really is.

  1. Improves Focus and Attention
  2. Improves Decision-Making Skills
  3. Improves Learning and Memory
  4. Enhances Self-Awareness
  5. Improves Mood and Emotional Intelligence
  6. Helps with Loneliness and Depression
  7. Reduces Stress and Anxiety
  8. Makes you Stronger against Pain
  9. Prepares you to deal with Stressful Events
  10. Can help Fight Addictions
  11. Fosters Creativity
  12. Builds Kindness and Positivity
  13. Improves Sleep
  14. Improves your Heart Health
  15. Improves Immunity
  16. Reduces Blood Pressure
  17. Promotes Healthy Eating habits
  18. Relieves and Decreases Inflammatory Conditions
  19. Slows down aging and helps you live longer
  20. Improves Relationships

Why You Should Start Meditation Today?

Now the question is why you should start practicing meditation from today. 

Along with all the scientifically proven benefits of meditation, there’s so much more than meditation can do. Meditation can literally change your life!

I know it’s a big claim, but trust me it’s absolutely true. Everyone who has dedicated their time and effort to a daily meditation practice has said that it has transformed their lives for the best.

Happiness comes from experiencing moments in our lives. Not by owning some material possessions. But by appreciating the little things around us.

Meditation teaches and trains our mind to do exactly that, focus on the moments and appreciate what we are being offered right now.

If you’re a mountain person, I’m sure you’ve felt a surge of peace and appreciation when you find yourself surrounded by lush green snow-capped mountains. You just want to stop and inhale the pure beauty of it.

Just like when you enjoy that kind of a moment amidst the mountains, meditation will make you have the same experience with every little thing around you in your daily life.
Be it the warmth of the sun, or the beauty of a flower, you would be in awe of everything that we all, generally take for granted.
You will become fully engaged in everyday activities and be less worried about the future or regrets over the past and will develop a greater capacity to deal with adverse events.

You’ll also develop the ability to form deeper connections with others because you’ll learn to appreciate them for who they are. You’ll become much more compassionate and experience the true happiness that comes from within.

Living like that will make you feel grateful for yourself and everything that you are in life.

Meditation will equip you to see and build your life for how beautiful it really is.

What Do You Need To Get Started?

This is the best part. 
You actually need nothing to get started with a meditation practice.

No equipment. No special clothing. No memberships.
All you require is:

  • a specific, comfortable posture (sitting, lying down, walking, or in other positions)
  • a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath)
  • and an open attitude (letting distractions come and go naturally without judging them)

That’s it! What excuse do you have now to NOT get started today?

Starting a daily meditation practice has to be a conscious choice and you have to stay dedicated to it. 

You must remember that you can reap the benefits of meditation only when you stay committed to a daily practice.

Nothing happens overnight.

All of us have to put in some work every day after day and only then we will truly be able to experience the positive transformation that meditation can bring to our lives.

Now that you have validated your belief about meditation and the benefits it can offer, it’s time to get started with the practice today.

I have written a simple step by step guide on starting a meditation practice.
You can read it here.

Don’t wait anymore.
Starting a daily meditation practice is worth every second that you spend on it.

It will truly transform your life. You can make it happen starting today!


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