For some people, meditating is as natural as brushing their teeth every day, others eye meditating rather skeptically and doubt its effect. But regular meditating has been proven to have a positive effect on body and mind, and thus holds many advantages in everyday life. We explain how beginners can get started with meditation and answer common questions.
Why meditate?
Regular meditation has a lasting positive effect on the mind and brain structure, as meditation specifically trains a calm and mindful mind. The aim is to face everyday life in a more relaxed, calm and focused way. Thus, an examination of oneself takes place, so that one “rests in oneself” more strongly over time. Find inner peace: 9 tips for more serenity
What happens in the brain during meditation?
In scientific studies of the effect of meditation on the brain, the question is now no longer whether meditation has an effect, but what effect and how great it is. What is certain is that lasting and visible effects in the brain can only be observed after months of regular meditation. It has also been proven that regular meditation measurably increases attentiveness and the ability to cope with stress. This can also be seen in brain scans based on altered brain structure. Even what happens in the brain immediately during meditation can be shown by brain scans: Activities in the amygdala region, also called the amygdala complex, are visibly reduced. This area is responsible for emotions and memories, especially including feelings such as anger or fear.
Proper breathing as the core of meditation
The most important thing in meditation is proper breathing. Focused, steady and deep breathing leads to inner peace and relaxation. While meditating, it is important to keep distance from one’s thoughts, emotions and perceptions. When one’s thoughts become calm, one’s own inner world becomes clearer and one becomes more receptive to the inner world of others. Just as there are many forms of meditation, there are also different breathing techniques. One variation, for example, is counting the breaths. This method aims at even and constant breathing. Another example is abdominal breathing, which involves consciously breathing deeply into and out of the abdomen.
How do I get started meditating?
Basically, anyone can learn to meditate. In the beginning, thoughts can still frequently digress and many also do not feel a change in mood immediately after the first attempt. But also here applies as with many things: Practice makes perfect. With time, the thoughts focus more and more on the meditation. Some people are helped by music or a mantra.
6-step guide for beginners
How meditating exactly goes, show different instructions. Here is a short guide that explains how to get started with spiritual practice in just a few steps:
- Find a place where you are undisturbed for the next few minutes.
- Sit upright on a stool with your back stretched out, or cross-legged or lotus-sitting on the floor, a cushion, or the carpet. Place your hands on your knees or in your lap.
- Close your eyes halfway, lowering your gaze slightly downward and without fixing anything in the environment. Alternatively, you can close your eyes completely.
- Now concentrate on your breath. Feel how they inhale and exhale and gradually calm your breathing rhythm. Instead of thinking, try to breathe consciously and replace your thoughts with the sound of your breath. Anchor your attention at this point. If your thoughts wander, gently redirect them back to your breathing rhythm.
- If you now feel that your breath is calm and steady and your thoughts are also at rest, you are in meditation. Notice how inner relaxation comes.
- When you are ready, end the meditation by slowly opening your eyes again, stretch and then slowly return to everyday life.
Since there are many different forms of meditation, the execution can look very different. For example, the finger position can vary. Also whether the eyes are open, half-open or closed, depends on the particular type of meditation – and of course personal preferences. Furthermore, one does not necessarily have to meditate while sitting.The relaxation practice is also possible while lying, standing or running.
Meditate alone or in a group?
For beginners, attending a meditation class can be very rewarding, as you can get detailed instruction and share ideas with others. However, people who have been meditating for a long time often appreciate the group experience as well. This is because a special atmosphere is created when several people sink into meditation together. In addition, meditating in a group can help people reach a contemplative state of consciousness. But meditating alone is also often practiced. The advantage is that you can integrate your meditation time individually into your everyday life and you are not distracted by, for example, the breathing of others. You can get support via an exercise plan. Such plans are offered in numerous forms and variants, for example as a CD, an app or a book.
4 common questions
- Where should I meditate? The spatial environment is of great importance for meditating. Especially as a beginner, you should make sure to find a quiet and undisturbed place where you feel comfortable. In addition, you can darken the room a little.
- When should I meditate? It is recommended to always meditate in the same place and at the same time to establish a certain daily routine and self-evidence. Most practice their meditation in the morning after getting up, others prefer to do it in the evening.
- How long and how often should I meditate? There is no universal recommendation on how long and how often to meditate – everyone can decide for themselves and according to their available time. Beginners, however, should try to integrate meditation firmly into their daily routine and ideally meditate for 10 to 30 minutes every day. Basically, longer periods of meditation are better than short ones and regular practice does more than sporadic jerk actions.
- How long does it take before I can meditate? Even if you already have a loosened feeling after the first meditation, it takes regular practice until the everyday feeling changes significantly and permanently. Some report first changes after only a few weeks, others need years. Of course, this also depends on the personality of the practitioner.
5 obstacles to meditation
In daily life, as well as during meditation, one is confronted with states of mind that in Buddhism are called “the five obstacles”. These are certainly familiar to everyone and all meditators come into contact with them sooner or later during the practices. They distract from the actual meditation and can even prevent it. The five obstacles express themselves as follows:
- Doubts show themselves through thoughts like “I don’t know if I’m doing this right,” “I’m not sure if this is really for me,” or “How is this going to help me with my problems?”
- Restlessness here means that the thoughts do not calm down and you have to constantly think about something or someone else, for example, “I must not forget to go shopping later.” Can also be meant here that it is difficult to sit still.
- Sluggishness means that one is too tired or bored during meditation.
- Reluctance or rejection is shown by thoughts such as “This is total nonsense, what I’m doing here” or “But the instructor has an annoying voice”.
- Desire here means that you can be distracted by desires, such as “I would now like a coffee” or “I would rather be already on vacation”.
Common mistakes when meditating
One should show patience with oneself when meditating and not react with despair or disappointment if something does not happen immediately after the first sessions or if the hoped-for “instant enlightenment” fails to appear. In addition, you should not put yourself under pressure, but take your time with the meditation. Then the effect will eventually come by itself. Another mistake when meditating is to fight with the thoughts and psychoanalyze them. One certainly encounters many thoughts and emotions through meditation and the first instinct is to fight and suppress them. But this is not how one becomes free of thoughts. Instead, one achieves relaxation by simply letting thoughts be and calmly observing how they come and go. In this way, they become less and less, step by step, until silence sets in.
Falling asleep while meditating
It is not a “mistake” to fall asleep while meditating. The meditative state can be very relaxing, so especially for beginners, the line to light sleep can be crossed quickly. However, this is not a big deal. As practice progresses, you gradually get better at holding your attention and focusing on your breathing and the here and now.
Back pain while meditating
Some beginners get back pain from sitting while meditating because they tense up too much. To counteract this, a meditation cushion or stool can help, naturally adopting a position that supports the spine. Alternatively, you can, for example, incorporate some yoga exercises that you can also do while sitting. If these measures do not help, it is also possible to try another form of meditation. These can be active techniques or dream journeys, for example. Here you can change your position at will. However, if the pain does not disappear, it is advisable in any case to consult a doctor. What do I need to meditate? Our introductory article on the spiritual practice of meditation answers these and other questions.
