Everything (absolutely everything) you have to know to start meditating

Meditation is for your mind, something similar to what physical training is for your body.

Even if you are not very spiritual, you will see that meditation can be practiced as a healthy habit suitable for people of any age and in any situation. There are many benefits that meditation can give you, for example, an increase in your concentration, decrease in stress, and an overall feeling of calm.

In this super article, I explain what meditation is, how to meditate, the benefits you get and everything (absolutely everything) you need to start from scratch with the practice of meditation. Take a deep breath, make yourself comfortable and keep reading.

"Anyone who has practiced meditation knows how difficult it is to silence our mental conversation to connect with our deepest, wisest and most intuitive minds" -Shakti Gawain

Surely when you hear the word "meditate" you cannot stop thinking about a Tibetan monks, sitting thousands of hours in silence. I understand, the same thing happened to me.

I was also quite skeptical of this practice. With my slight hyperactivity and volatile mind, I thought I am definitely not the "type of person who meditates." Also, it seemed impossible to me because the practice required that I focus my attention on one thing 100% of the time.

And although I had heard of the great benefits of the habit of meditating, I could not fully convince myself. The concept seemed very vague and difficult to understand that many questions arose like:

When will I see the supposed benefits? What if I am not a Buddhist? How long do I need to meditate? Is there real science behind the meditation or is it just an overrated ancestral ritual? Etc. etc.

The only way to find out was to do more research on the subject and see for me.

My experience with meditation

I started the meditation practice with just 2 minutes a day as a first step to get into the daily habit. I must confess that it was not easy, but look, it was such a short time that I definitely could not refuse - "Come on, it is only 2 minutes!"

I tried doing it after brushing my teeth in the morning, and then realized that it was better for me to do it in the mid-day break to recharge.

As time went by, there were days when I dared to do double or triple the time, instead, there were other times when the 2 minutes were more than enough. But it is also true that sometimes I forgot to meditate.

Little by little I understood that meditation is a "tool" that we all have at our disposal to improve our mental state, ward off stress, and feel better.

Meditating is like an exercise routine for your mind.

Since I started meditating I have felt much more relaxed, I am less reactive before everyday problems. Despite having a lot of work (as most of us do) I am convinced that I advance faster and that I concentrate better when it comes to writing.

It seems that I am more aware of those parts of my body that I do not see, such as the lungs and stomach. I have a better connection with my thoughts.

Whether you are as skeptical as I used to be, or very immersed in this practice, I think we should all learn to meditate and make this practice a habit.

Think about it: your mind also needs space, and our rhythm of life never takes into account this well-deserved rest. So it is extremely important that you start building this healthy habit.

Starting to meditate does not mean that you necessarily have to change your hairstyle and move to live in a temple, nor does it have to do with religion. In fact, you can approach this practice in a secular, neutral, and objective way.

Just as if it were an exercise routine for your brain, read on to find out why ...

What happens in my brain when I meditate?

It It is always interesting to know what is happening inside our brain, and what I have found left me speechless.

Thanks to modern technology, scientists can see through a scanner (magnetic resonance imaging) what is happening in our brain when we meditate. Something similar to how doctors evaluate your bones on an x-ray.

When we meditate, our brains stop processing the information as actively as it normally would.

When you meditate, it is as if you stop using your computer and the screen saver is activated.

We begin to show a decrease in "beta waves," which indicate that our brains process the information they are receiving. This effect can be observed even after a first 20-minute meditation session.

In the image below you can see how beta waves (shown in bright colors on the left) are drastically reduced during meditation (they disappear on the right):

If you look closely, the parietal lobe (the center part) is dark in the second image. This occurs because the lobe is the part of the brain that processes sensory information about the world around us, which allows us to orient ourselves in time and space. During meditation, activity in The parietal lobe slows down.

Thinking less is not negative, just the opposite. When the brain processes less information, it does so more efficiently.

Imagine all the benefits you will have, just by exercising your mind a few minutes a day.

Keep reading because this gets more and more interesting ...

The surprising benefits of meditating (based on science)

Below I list the benefits that meditation can give you. And the best thing is that you can enjoy these benefits even when you are not actively meditating.

You will see that when you start the practice you will begin to notice other personal benefits, such as fewer colds, more discipline, less procrastination, more creativity and perhaps saving on doctor visits.

If you need more reasons to cheer up and start meditating, keep reading the incredible benefits:

- Reduces stress

Perhaps this is the number one reason that explains why more people join the meditation practice today.

The most immediate benefit you will get after meditating is feeling more relaxed. Even if it is not your main goal to start with practice. But who wouldn't want to live more calmly?

Although more studies are required, the results of some research have shown that meditation can help reduce stress.

It also improves the symptoms that stress triggers. as headaches and could have an effect to normalize blood pressure.

In more scientific terms specifically a reduction in the activity of the sympathetic nervous system is achieved. This system is only activated in situations of real or imagined danger (such as fear or stress).

Symptoms of stress are the consequences of your sympathetic nervous system activated for a long time.

Helps to manage anxiety

We have all had some period of anxiety. When you perceive any fear, negative emotion, or threat, a part of the brain (prefrontal cortex) receives this information and processes it so that you can react.

The point is quite technical, but it is very interesting. The more we meditate, the less anxiety we have because we actually learn to observe what is happening and thus we are making these sending of information to this part of the brainless intense.

According to a study, participants who practiced mindfulness (a type of meditation) reported a reduction in anxiety symptoms. Other studies agree with this result.

Although this is amazing news, it is important to do more studies and especially consult a health professional to obtain adequate and effective treatment.

Helps you sleep better

Trying to sleep with thousands of worries and thoughts in mind, or with a tense body does not help to reconcile deep and restful sleep.

Therefore, meditation helps to clear these invading thoughts, it relaxes you and gives you the tranquility necessary to close your eyes and have sweet dreams.

Certain studies have seen great improvements in the sleep pattern in people with insomnia.

It improves your mood and can help fight depression

Meditation puts you in a good mood simply because it improves your connection to your thoughts and improves emotion management.

In such a way that your thoughts are not wild horses, but little by little you manage to dominate them and that allows you to control your reaction to them.

Meditating has been seen to cause changes in areas related to positive thinking and optimism, which promotes feelings of well-being and satisfaction with life.

Research found that meditation also has a calming effect on the physiological level, helping to reduce the mechanisms of depression in our systems.

A meta-investigation (the analysis of many investigations) published in a major magazine, also found that meditation promotes a slight improvement in "psychological stress" which has an impact on your mood.

However, it is true that more studies are still required in this field of psychology and mental health in order to have decisive conclusions in the management of depression.

Increase your empathy and improve decisions

Having more empathy translates into healthier relationships and better conflict management.

When we meditate habitually, we do not react as strongly or intensely to negative feelings or uncomfortable stimuli that we receive. Which undoubtedly improves decision making.

Helps you improve your relationship with food

Meditation May Help Reduce Binge Eating and Eating Emotionally, Study Suggests.

Other the research found that 86% of the studies reviewed demonstrate improvements in such as eating behaviors.

But remember that it is always better to consult a professional to have an adequate treatment.

Strengthens your memory and your ability to concentrate

Meditation is a workout that strengthens your brain because it helps to strengthen the connections between your neurons Some studies have found great potential in meditative practice to combat memory loss that appears with age.

This effect can be so powerful that it reverses patterns in the brain that contribute to scattered minds, worry, and inattention.

The best thing is that just 4 days of meditation could be enough to improve attention span.

Here are some techniques to focus better

How to focus better, avoid distraction and finish what you start

If all these benefits seem little to you, you will be surprised to learn that the change in your brain is also physical:

One study found that after 8 weeks of meditation, those parts of the brain associated with compassion, awareness, and happiness grew in size and the parts associated with negative memories decreased in size.

Now you may be wondering how to meditate?… Well, learning to meditate to receive these benefits is not as difficult as it seems, I explain how you can take the first step, but first, you have to know what exactly meditation is.

What is really "meditating"?

Meditation is a practice to train the mind, either to get some benefit, to mentally recognize content without reacting to it before or as an end in itself.

Simply put, meditation is a practice dedicated to training the mind and your attention.

Think about it, your attention is similar to a muscle, it requires training to be stronger.

Our the mind is seldom submerged in the present and on the contrary, it is constantly wandering among thousands of random thoughts, ideas, fantasies, worries, plans for the future, regrets, etc.

The main objective of meditation is to learn to observe your thoughts, sensations and emotions without reacting to these stimuli, in order to develop better mental control or mastery of your attention.

Meditation also involves directing your attention to the present moment, to the here and now, whatever is happening.

In the Buddhist tradition, the word "meditation" is equivalent to a word like "sport" in the western world.

Therefore, it is a family of activities and not a single thing. This means that there are different meditation practices and each one requires different techniques to train the mind.

What is the best technique to start meditating?

Although there is no right or wrong way to meditate, it is important to find a practice that best suits your lifestyle and personality.

Mindfulness meditation is the most recommended technique for beginners. The goal of this type of meditation is to focus on one point and when your attention is scattered, to bring your attention back to that same point. Instead of chasing random thoughts, or fighting to make them disappear, you just have to watch them and let them go.

The intention is not to get involved with or judge the thoughts, but simply to be aware of each mental note that appears and to return your attention to where you think about it.

Being aware that you are distracted and bringing your attention back is precisely the key to mental training.

Here are 3 ways to focus on one point to practice meditation:

- Attention to breathing

In this practice, all you have to do is focus on your breathing or the sensation of breathing in a part of the body, for example in your chest as it expands with each inhalation and exhalation, or in your nostrils.

Extra Tip: There are people who imagine inhaled air of one color and exhaled air of another color to maintain attention.

- Attention to an external object

The principle is the same: focus all your attention on an object outside of you. Ideally, it should be an object that does not distract you, for example, a plant, a candle, a door, etc.

When a thought appears that captures your attention, let it go and return your focus to the object you selected.

Ideal for people who are sleepy or uncomfortable closing their eyes.

- Scan the body

I love this technique (especially before sleeping) and as you read it consists of directing all your attention to a part of the body starting with the head and ending with the feet (or vice versa).

As you move through your entire body, be aware of that specific part, and perhaps try to relax it.

At first, you probably won't notice any difference, but little by little you will see that you experience different sensations in each part of your body, you just have to pay close attention!

There are many other meditative techniques such as: repeating a mantra or visualization meditation (transporting yourself to a place that gives you peace).

 However, I have found the 3 techniques above to be simpler to get you started in practice.

How to meditate from scratch?

This is the only thing you have to do: Don't do anything and just focus on your breathing.

And follow these steps:

 1. Choose the form of meditation that you prefer

You already know 3: Mindfulness of breathing, mindfulness of an object, or body scanning. But, I recommend you start with mindfulness of breathing

2. Choose the posture: 

Sitting on the floor, on a pillow, sitting in a chair (the most recommended position for beginners) or lying on your back, the most important thing is that you find comfort in that position. Put your hands where it is most comfortable, it can be on your knees or on your abdomen.

3. Eyes open or closed?…

I suggest you close them, but this will depend only on you, there are people who the despair of keeping their eyes closed or make them sleepy, so try and choose what works for you. And well, if you chose to focus your attention on an external object, of course, you should keep your eyes open.

4. How much time can you dedicate to your practice (be realistic) 

You do not have to start with 30 minutes, rather welcome meditation with very few minutes of your day that will facilitate your constant being. So commit yourself with just a few minutes and program that time on the timer of your mobile.

5. Start breathing normally 

Breathing has to be fluid and normal, do not force or modify it, just breathe until the time is up

And if you get distracted just return your attention to the breath.

 Do you dare to meditate now for just 2 minutes?

It's easy, just sit in a comfortable place, do nothing more than focus on your breathing for 2 minutes.

Remember that if your mind is scattered, be aware and gently return your attention to the breath.

You will surely notice everything that happens in your body at the same time when you stop for a few minutes. So it becomes quite a challenge to direct your attention to only one thing.

Here we will see some tips to make meditation a habit, resources to extend your practice and frequently asked questions ...

10 practical tips to get in the habit of meditating

The benefits that you read a few paragraphs above begin to appear thanks to the constancy.

Meditating one day is fine, but the important thing is to continue practicing within your routine in the usual way.

These are 10 little tips that will help you form the habit:

1.     Start with very few minutes and use a stopwatch

2.     Keep track of the days you did manage to meditate

3.     Try to meditate under the same schedule and in the same space

4.     Do it after a habit you already have. For example: after brushing your teeth in the morning or putting on your pajamas at night

5.     Practice your meditation during public transport journeys: in the subway or on the bus

6.     When you don't have much time, remember that even 5 deep breaths can make a difference

7.     After meditating, evaluate how you feel. The more you pay attention to the small improvements in your day, the more constancy you will have

8.     If one day you forget to meditate, you can still take action just before sleeping

9.     Take advantage of a change in your life to incorporate meditation: a pregnancy, a wedding, a move or a new job

10. Try a guided meditation or a mobile app to motivate yourself

Exercises to extend your meditation practice into your routine

Our goal with meditation is to extrapolate that mental ability to react less actively to your thoughts and emotions in other situations in your daily life.

And when your mind reacts less intensely to these thousands of stimuli, you can find inner calm, live more present, make better decisions and enjoy all the benefits you read a few paragraphs above.

Here are some ways to start extending your meditation practice

1. Extend your mindfulness practice on your day

This means that before starting your meditation session or at the end of it, ask yourself: what next activity during my day can I give my full attention to?

Remember that the purpose of meditating is to be more present even when you are not meditating.

I give you some ideas:

• Eating mindfully
• Go for a walk with mindfulness
• Listening to music with mindfulness
• Mindful coloring
• Go to the beach and lie down with full attention
• Have a delicious tea or cappuccino with full attention

2. Take advantage of meditation as mental preparation to relax

Extend your practice as a prior mental preparation before an important event or that requires a lot of attention or energy or something that causes fear, anxiety or stress.

For example, before an interview, an exam, a presentation, a flight, an appointment, a competition, etc. 

You will notice the big difference!

3. Practice family meditation

My mom is a preschool director and has more than 25 years of experience working with young children.

She commented to me that children improve their behavior and pay more attention after a simple session of deep breathing. So coming back from recess they have a habit of saying out loud: "I smell a flower" - "I blow up a balloon" - "I smell a flower" - "I blow up a balloon" and so on, as a way to motivate them to breathe multiple times and relax them.

You can also practice meditation with your children, parents, or siblings, and it can become a healthy habit that reinforces family life before eating or before going to sleep.

4. Learn more about meditation 

Read a book, attend a class, or do a little more research so you have a complete experience.

If you want to learn more about meditation, listen to the interview I did with Ramiro Calle, a writer with more than 30 years of experience in meditation.

So far you know what it is to meditate, the benefits, how to start, how to get into the habit, and some resources to extend your practice. But perhaps you have several questions, for example: what happens if my mind is distracted? What if I get bored? When can I see the benefits? ...

Go for it.

Frequently asked questions on how to meditate

Here I leave you the most common questions I have received about meditation and its simplest and most concrete answers.

Click on the question to find the answer:

• What is the difference between mindfulness and meditation?

Mindfulness or mindfulness is your knowledge of what is happening in the present moment without any judgment. Meditation is mindfulness training that cultivates mindfulness.

So with the practice of meditation, you can have full attention in other activities such as working, living with a loved one, listening to music, etc.

The goal is not to blank your mind or stop thinking, the real challenge is to observe your thoughts without getting involved or judge them. So the most important thing is to be aware of them appearing and gently refocusing on your breathing, that's all. 

If they appear again, nothing happens, just bring your attention to your breathing. And don't worry, just realizing that your mind is distracted is already a breakthrough.

• How do I motivate myself to start meditating and being consistent?

Personally, it has motivated me 3 factors:
1. Firstly, it is a “secret weapon” to relax when I need it most, anytime, anywhere and for free
2. The second is that I don't have to meditate for a long time, it is Saying that very few minutes may be enough to make a difference.
3. And finally, those minutes invested in meditation make the immediate great difference in the next hour of my day.

When I don't have much encouragement or want to meditate, I remember these 3 points and immediately close my eyes to start the practice. d

• How to deal with boredom or drowsiness?

It is very common to feel sleepy or bored at first, so the only the thing you can try to do in your next session to be more awake:
• Change the time of day, the afternoon is probably better for you or very early in the morning
• Change your position, sit up straight instead of lying down
• Change technique, perhaps with open eyes and focus on a scented candle awakens other senses
• Use music in the background, this will probably help you to better maintain the thread of your breathing
• Revitalize yourself before starting as have a glass of freshwater or wash your face

• What to do when I have negative emotions while meditating?

Nothing happens. Just be aware that those emotions are there and imagine that they are like a wave from the sea: you can see that they are coming, they take on a certain intensity, but then they disappear and little by little the tide takes them away.

• How do you know if you are doing it right?

First, it should be mentioned that there is no perfect meditation, even people who have been meditating for years recognize that they continue to learn to meditate.
We are also beings in constant movement and just as there are days when you have more or less energy, there will be times when your mind "cooperates" with your meditation practice and other times when it is completely dispersed and guess what? that's absolutely normal.
So don't try to rate your meditation or strive to be excellent, just let your breath flow. Gradually it will become easier.

• When will the benefits appear?

I dare say that from day # 1
Because the calming effect is immediate, the only thing you have to do to enjoy it is to be very attentive to your sensations, that is the key. Pay attention to the details of your daily routine, small improvements that you notice since you start meditating.

In addition to motivating you to be consistent and habit-building, it can also help you be more present and feel more relaxed throughout the day.
Finally, remember that meditating is not a magic pill, uncomfortable thoughts or emotions will continue to appear, but the goal is not to have a blank mind, but to be more aware of what is going on in your mind, to be an observer compassionate and accept what is happening whatever it is.
Little by little, this approach is extrapolated in many situations of your daily life.

Now that you are more than convinced or convinced to give meditation a chance, I want to help you.