Find Calm in the Chaos: A Beginner's Guide to Meditation

Discover the simple yet powerful practice of meditation. Perfect for beginners, this 15-minute recording will walk you through the basics of meditation, including how to get started, common challenges, and tips for making it a regular part of your routine.

Join us on a journey of self-discovery and inner peace, as we explore the benefits of meditation and provide a simple, step-by-step guide to help you cultivate calm, clarity, and kindness in your daily life.

In this episode, you'll learn:

How to create a meditation practice that suits your lifestyle

Tips for overcoming common challenges and staying motivated

A simple, guided meditation to help you get started

The benefits of meditation for reducing stress and anxiety

Take a few minutes each day to breathe, relax, and rediscover yourself. Download this episode now and start your meditation journey today!

This episode of OWN THE GREY is brought to you by I AM.

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Chapters

• 8:16 Body Scanning Meditation

Transcript

Find Calm in the Chaos: A Beginner’s Guide to Meditation

In a world that’s constantly on the go, its easy to get caught up in the hustle and bustle of daily life. But what if you could find a way to calm your mind, focus your thoughts, and connect with your inner self? Meditation is a powerful tool that can help you achieve just that. 

Here's a beginner's guide to meditation: In this guide, I'll walk you through the basics of meditation, including how to get started, common challenges, and tips for making it a regular part of your routine. I'll also provide a simple guided meditation to help you get started on your meditation journey. 

We’ll begin with some preparation tips: 

Find a quiet space - Designate a quiet and comfortable space for meditation where you can sit or lie without distraction. It’ll help your mind associate this space with the meditation practice, making it easier to settle into a routine. 

Set aside a regular time - Commit to a regular meditation practice, ideally at the same time each day.

Choose a meditation technique - There are various techniques such as mindfulness meditation where you focus on the present moment, often through your breath, or body sensations. How about a loving kindness meditation where you focus on sending kindness and compassion to yourself and others? Or a guided meditation? Follow a guided audio or video to lead you through a meditation practice. 

When you're ready to get started:

Choose a comfortable position - You can sit in a chair, on a cushion on the floor, or even lie down on your bed. Experiment with different positions to find what works best for you. 

Close your eyes - Allow yourself to relax and focus inward. 

Focus on your breath - Bring your attention to your breath, feeling the sensation of the air entering and leaving your nostrils. And when your mind wanders, gently acknowledge the thought and return to your breath without judgment. 

Here are some tips for beginners:

Start small - Begin with short sessions, five or ten minutes, and gradually increase as you become more comfortable with the practice. 

Be patient - It's normal for your mind to wander. Gently bring your focus back to your breath.

Be kind to yourself - Remember that meditation is a practice and it's okay if your mind wanders. 

Here are some common challenges:

Difficulty quietening the mind - It's common for the mind to wander during meditation, especially when you're just starting out. It's normal. The goal of meditation isn't to achieve a completely blank mind, but to learn to observe your thoughts and emotions without getting caught up in them. The goal isn't to control the thoughts. The goal is to stop the thoughts from controlling you. When your mind starts to wander, try focusing on a physical sensation in your body. This can be a helpful anchor to bring you back to the present moment, you could feel the sensation of your feet touching the ground, the way your breath moves in and out of your body, or what your hands or fingers are touching. 

Difficulty letting go - Remember, the goal of meditation isn't to control your mind or stop your thoughts completely. Instead, it's about learning to observe them without judgment and allowing them to pass without getting caught up in them. Think of it like a river. The thoughts and emotions are like the water flowing through the river, and you're the observer standing on the riverbank. You can watch the water flow by without getting swept away by it. Or think of it like the clouds. Imagine your thoughts and emotions are like clouds passing by in the sky. Observe your thoughts without judgment, just as you would clouds drifting by. Notice their shape, size, and intensity, but don't get caught up in them. This helps you develop a sense of detachment and freedom, allowing you to move through your meditation practice more easily.

Identifying with your thoughts and emotions - When we're meditating, it's easy to get caught up in our thoughts and believe that they are a reflection of ourselves. This can lead to frustration, anxiety and self doubt about our ability to effectively meditate. When you notice your mind wandering, try to observe it without judgment. Say to yourself, ah, thinking or ah, distraction. This helps you acknowledge the thought without getting caught up in it. Remember, the goal is to cultivate awareness and kindness towards yourself and your experience, not to achieve a specific state or stop your thoughts completely. Cultivate a sense of curiosity and openness rather than judgment or resistance. 

Well, the next steps might be to explore different techniques, so try the various meditation styles to find out what works best for you and make it a habit. Incorporate meditation into your daily routine, just like brushing your teeth or taking a shower. 

In these uncertain times, the ability to return to an inner state of calm is a precious gift you give yourself. By committing to a regular meditation practice, you’ll be able to reduce stress and anxiety, increase feelings of calm and clarity, enhance your self awareness and self acceptance, and cultivate kindness and compassion towards yourself and others. 

So, take a long, slow, deep breath, and let's begin our meditation journey together…

(Guided Meditation)

You'll find more meditations like this when you go to https://bio.link/debrajones

I'll meet you there.