Meditation for Rookies
No matter how new or advanced you are in spirituality, everyone benefits from meditation. And if just hearing the word meditation makes you want to scroll away, I promise I’m not here to lure you into seventeen years of secluded, non-verbal meditation atop a Tibetan mountain. Although, there’s nothing wrong with that if it’s your vibe!
Instead, I’m here to tackle meditation more broadly, explain why it’s effective, how to practice it, and what the minimum effective dose is so you can gain the maximum benefits.
Assuming I haven’t lost you, let’s look at the bigger picture for a moment, shall we? Spirituality is simply the practice of living a conscious life. There’s no specific roadmap you must follow to be spiritual because consciousness, or greater awareness, is subjective and unique to each individual. Holding a greater awareness of the forces at play in this Universe, our role in it, and our undeniable impact on other beings around us is a very empowering state of being.
However, awareness of the bigger picture isn’t enough. We can’t just live in our minds and knowledge. We must embody it, too. To stay grounded, connected to our intuition, and keep our mind and body healthy, we need to practice stopping thoughts, or at least slowing them down...
Why? Because slowing down and stopping thoughts helps us stay present and in the moment. That matters greatly because people who are more present tend to be much happier, healthier, and more connected–which makes your time on Earth much more enjoyable! If you don’t believe me, consider the opposite.
What does it feel like when you’re not in the present moment? You’re avoiding, ruminating, worrying, and stressing. You’re not enjoying or truly experiencing the passing moments because you’re trapped in your head about the future or the past. The present is a gift! As punny as it sounds, it’s true. At the end of your life, you won’t wish you spent more time worrying about what was or will be; you’ll wish you had slowed down and enjoyed the moments you had.
I’m not saying there’s no benefit to reflecting on the past or future. In fact, in my articles on belief clearing and manifestation, both practices ask you to consider the former and latter. Reflection is a powerful tool when done mindfully. But when our mind constantly wanders, you won’t enjoy life, stay connected to your intuition, or attract your manifestations. In a meditative state, we become more receptive to insights from our higher selves, spirit guides, and the Universe. Additionally, in a more mindful or meditative state, we’re open to receiving ideas or internal wisdom that, when acted upon, can positively change the course of your life for the better.
Some spiritual rookies come to meditation because they want to amplify their manifestation practice, others for relief and peace of mind. Regardless of your intention, slowing down and coming home to yourself in a meditative practice will be immensely helpful.
The minimum recommended time is 5-10 minutes a day, and it can be as simple as watching the clouds pass overhead. Yep, you read the correct. Cloud watching counts! Anything that grounds you in the present moment works. Whether it’s doing the dishes, cleaning, taking a walk, painting, or gardening. Many people enjoy listening to binaural beats on YouTube while engaging in meditative activities, which help the brain enter a more meditative state through specific sound frequencies, tones, and vibrations.
You can go a step further by finding a guided meditation on YouTube that walks you through a relaxation process similar to a typical meditation. Additionally, there are countless meditation apps that teach you how to meditate. Or, you can simply set a timer on your phone, close your eyes, and breathe until the timer rings. Then, every time you notice your thoughts drifting away from neutral, gently bring your focus back repeatedly until the time is up.
Meditation has been studied scientifically for decades. It’s not just the spiritual benefits that make it an important practice. Regular meditation changes your brain by increasing gray matter and reducing over-activity in the stress centers. It lowers stress levels and cortisol, balances hormones, and helps improve sleep, heart health, and immune function. It even influences how your genes are expressed–how amazing is that? By meditating, you improve your body in many ways.
Similar to spirituality, there’s no strict checklist or perfect method for meditation. What matters most is that you do it. How you approach it is entirely up to you. I recommend starting small, perhaps by listening to binaural beats and taking a nature walk. Then, try a few guided meditations on YouTube. Keep each session to ten minutes or less at first, then gradually increase the time. Aim for a few sessions per week, and as you get more comfortable, explore meditation apps or programs. Just remember, don’t try to be perfect or get it exactly right. Consistency is key! You need to keep practicing to truly experience the benefits. If you give it your best effort, you’ll be pleasantly surprised by how much better you feel.
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~ Noel (Spiritual Rookies)