Rules for Practicing Meditation for Beginners
Before starting to practice meditation correctly, it is important to understand that doing so will not guarantee completely emptying your mind of thoughts. Rather, it helps you control them as much as possible. Meditation is not a magic wand to get rid of all the thoughts running through your mind; it is a way to be in a state of calm in the present moment.
Here are some rules to practice meditation correctly for beginners:
- Choose a comfortable and suitable posture and sit with your back straight for several minutes.
- Set your phone’s timer for ten minutes to alert you when the session ends.
- Close your eyes and make sure your environment is quiet and free from noise.
- Focus on your breathing: take a deep inhale through your nose, then exhale through your mouth.
- After a few minutes, start noticing how your breathing affects your body. Where do you feel the breath the most? In your belly or nose?
- Observe your breathing for two minutes now and notice when your mind starts flooding with other thoughts. Try to regain control by focusing back on your breath.
- Slowly open your eyes and notice what has changed in your body.
During the first times you start meditating, you won’t be able to control the thoughts swirling in your mind. In fact, you may notice a huge number of thoughts, some even focusing on the breathing process itself.
With repetition and regular practice done correctly, you will notice your mind clearing of thoughts during the session and that you are present in the current moment—not the past or the future.
Tip: If you find it difficult to focus on your breathing during the early stages of meditation, try counting your breaths to help your brain concentrate on that alone.
Tips to Help Practice Meditation Correctly
Here are some tips that will help you practice meditation properly:
- Start by meditating for two minutes initially, then gradually increase the duration over time.
- Try to meditate in the morning before doing anything else.
- Don’t postpone it; it’s easy to come up with excuses and justifications.
- Observe yourself and notice the difference between your body and mind before and after the session, and also between the first session and the second week of practice, and so on.
- Leave motivational notes at home to encourage you to meditate.
- Don’t worry too much about not meditating perfectly; over time you will notice your mistakes and work on improving and fixing them.
- You can choose the type of meditation based on your situation and daily routine. For example, you might practice mindfulness while sitting in traffic.
- Smile after finishing meditation and thank yourself and your body for the practice.
If you have difficulty maintaining a meditation practice, we recommend seeking a dedicated center or using the Tawaazon app, which guides you step-by-step in your journey.
