From one newbie to another: WELCOME!!
What I did when I first started meditating- and still do- is counting breaths. Inhale-1, exhale-2, inhale-3, etc until you reach 10. Then you start over. When you feel proficient enough you can count only exhales. If you catch your mind wandering or lose count- just start over. DO NOT BERATE YOURSELF. Just thank your mind for bringing it to your attention and return your focus to your breath. The part in caps I struggled with big time.
Also sit with your back straight, and if you're sitting in a chair make sure both feet are planted firmly on the floor. That way the chi/kundalani/etc energy will flow better, and you'll feel more grounded and stable. Do not lay down. You will fall asleep. Especially in a warm bed. With a big comfy blanket on. While listening to soothing ocean waves with headphones.
And no I haven't fallen asleep like that. Ever. I swear.
It's true! Why are you looking at me like that?!?!
AHEM! Moving on... A lot of experts recommend meditating twice a day. Once when you wake up to help you face the day. And once at night to help you decompress. But do what works for you. Start with five minutes a day every day and work your way up from there. Heck I've gotten to work extra early (only because I had things to do beforehand- I'm not THAT dedicated) and used that time to meditate in my car. Waiting for an appointment? Use that time to count your breaths. Going to the store down the street? Do a walking meditation. Showed up too early for picking up the kids? It's a miracle! Praise the Spirit you pray to, make any offerings you feel called to, and of course- meditate!
The beauty of meditation is that it can be done anywhere and anytime. Literally. Anything can become a meditation- Yoga, Tai Chi, Qi Gong, sex (tantra), painting, you get the idea. Recently I turned counting change to bring to work into a meditation. Thank you COVID coin shortage.
On the plus side I had over $100 in change.
There are some potential pitfalls to meditation. They vary from person to person. I don't mean to sound alarmist, but there are some aspects of meditation that folks have struggled with and ultimately gave up on it.
There is no right way to meditate. Each person is unique. Just because something isn't working for you doesn't necessarily mean that you're doing it wrong. It may just be that that particular technique isn't for you. It's OK to move on to something else. Eventually you'll come across something that works for you.
This is the big one: There is no instant gratification in meditation.
You will not see instant results. Meditation is not like binge watching the latest season of a show on Netflix. It's like building a relationship- it takes time and commitment. And it could be weeks, months, or even years before you see any benefit. It's like getting older. You don't notice the change, but one day you realize that you haven't needed to stand on a chair to reach the kitchen counter in a long time. Or if you prefer- one day the gray hair and wrinkles just magically appear.
Unlike getting older, other people will notice the change and comment positively on the new you if you practice meditation. And that is the ultimate key to meditation.
Practice, Practice, Practice. Even if you only have five minutes. Make it count.
Also keep doing what you're doing: Coming here reading and asking questions. From my limited experience everyone is willing to help and no question is too dumb. Although admittedly I haven't tested that last one yet.
But I for one will be more than happy to answer any questions- with the exception to any pertaining to the length of this post. Or any future posts. When I start a post I never have the intention to write a novel- it just happens. Quite a lot apparently.
Once again
and I hope this helps.
