Meditation tips: what you need to know before you start

More and more people are looking to learn more about meditation, what are the real benefits of the practice and tips for meditating.

Many give up before the process even starts, feel confused and do not know exactly what to expect from the practice.

In this post you will understand a little more about what meditation is and why meditating can be great for your life, with simple tips that are important for those just starting out. Keep reading!

Why meditate?

Our mind is not always our best friend. It is common to be constantly concerned with tomorrow, with things that have not yet happened.

However, being constantly concerned about another day that is not today can harm our mental health, and consequently physical as well.

And that is one of the main reasons why you should give the practice a chance. Meditation will train your mind to be in the present moment and become your friend.

Disorders such as anxiety, depression and even panic attacks are aggravated when we are overly concerned and with thoughts in awe. And it is through the practice of meditation that we obtain the presence necessary to have a simple and balanced life.

If being present is still not something that you see as a motivator to start meditating, know that meditation:

  • It is a relaxing practice;
  • Fights insomnia and improves sleep quality;
  • Reduces stress, depression, and anxiety;
  • There are numerous ways and tips for meditating;
  • Develops resilience and emotional balance ;
  • Improves interpersonal relationships;
  • Increased concentration and focus;
  • You can practice anywhere!

Meditation Tips

Thiền Là Gì? - What Is Meditation? - Buddhism-Phật Giáo - Nguyễn Văn Tiến

For many, the beginning is an untapped universe, so it is interesting to know some tips for meditation that will help you have an even more satisfying experience with practice. Come on?

1 – Accept your thoughts

In the beginning you will notice the volume of thoughts that your mind is capable of producing, and you may even be amazed by this. It is inevitable, you will think of random situations when you start meditating, and that’s fine.

Modern life is sometimes hectic and this means that people do not pay full attention to our thoughts. When meditating, just accept that they will be there too, but don’t get attached to them.

By clinging to your thoughts they will take you further and further, and this will consequently hinder your practice. When a new thought arises, accept it and make room for it to go.

2 – Establish a routine

Yes, to feel and enjoy all the benefits of meditation it is necessary to establish a habit.

Choose a time of your day that is more relaxed, or that you have at least 20 minutes to practice.

If your routine is very hectic or you are unable to spend so much time, start gradually with the 21-day meditation program. The program starts with a duration of 1 minute (yes, 1 minute of meditation) and increases by 1 minute each day.

Realize at the end how the process of establishing a habit with meditation was entirely natural. This program will also be very useful for our next tip!

3 – Start small

You will hardly be able to do a longer meditation at first, you need to start little by little. And that is why the program I recommended above will also help you.

The most interesting thing about meditating is discovering yourself and recognizing what is happening around you and with your body.

When meditating, try to scan your body mentally. Notice how each part is feeling, starting with the feet. Focus and try to identify if there is any tension that you have not yet noticed …

The next day investigate your thoughts, the next your environment and so on, until you can feel the presence beyond practice.

4 – Find your technique

This is one of the tips for meditation that I like the most and I believe it to be essential! If we can meditate anywhere, we can also explore different ways of doing it.

You can try mantras as a form of meditation, find out more about active and passive meditation and of course, awaken your full creative potential with guided meditations.

The Full Care Program was recently launched on the Zen App , developed by Denise Sanches, a psychologist with a postgraduate degree in cognitive behavioral therapy and trained in Mindfulness.

Integrate practice into your life and bring the teachings of each new meditation into your life!

Is There A Right Way to Meditate? Discover 4 Myths!

I, like most people, believed that there was a right way to meditate. After all, a sitting position, with an upright spine, eyes closed, a place in absolute silence is the easiest way to concentrate. It will be? In today’s article, I’m going to show you some myths about meditation practice that you’ve certainly heard of. Check out! 

How to meditate? Discover 4 myths

Meditation is an ancient practice that brings several benefits to its practitioner. There are several techniques, such as Ho’oponopono , Zazen, and Mindfulness, for example, but all of them have a single objective: self-knowledge. 

There is certainly no way to meditate. What there are, in fact, are techniques that best assist in the process of concentration of mind and body. As you practice, the act of meditation becomes more and more natural.

Although exercise today has many supporters around the world, there are still many preconceptions involved. That’s why I prepared this article to demystify some. See below:

1. Meditation is a religious practice

Myth. Meditation is not an exclusive practice of just one religion. It is a fact that adherents to Buddhism or Hinduism have been engaged in this activity for some time. But it is not intended solely and exclusively for them. Nothing prevents you, with your belief, from adopting exercise into your life.

2. The lotus position is the right way to meditate

Another great myth. It may be that when we see pictures and videos about meditation, the lotus position is by far the most popular. However, it is not a rule unlike what many think.

The important thing is that you are comfortable in the position you are in and this can be in a chair, lying on the floor or even standing. The only requirement is to have a relaxed, upright posture, spine, head, shoulders and neck. 

3. You need to control your thoughts, otherwise you’re doing it wrong

Myth. I like a phrase that says “thoughts are like clouds, they come and go.” And that’s exactly it! We have no control over them, much less in meditation. The cool thing is that you let them come, but don’t let them stay. 

To meditate is to become aware of yourself and there is nothing more beautiful than to observe what kind of thought and sensation comes to your mind at the time. 

4. Practice is similar to hypnotism

When you are in hypnosis, you are not aware of what is happening around you. In meditation, we are fully aware of what we are doing. So this is a big myth. 

6 health benefits of meditation

Meditation has numerous health benefits, such as reducing anxiety and stress, improving blood pressure and improving concentration. Therefore, it has been increasingly practiced, since most exercises can be performed anywhere or at any time, without the need to invest in equipment. 

Some examples of the most common meditation techniques are yoga, tai chi, transcendental meditation and  mindfulness, which can be practiced alone, or with the help of a professional.

Some of the benefits of meditation are:

6 health benefits of meditation

1. Reduce stress and anxiety

Meditation, especially mindfulness exercises, helps to reduce stress and illnesses related to excess stress, as this type of meditation allows the person to relax, without focusing their attention on the past or concerns about the future. 

In addition, studies prove that practicing yoga exercises also helps to reduce anxiety, better control phobias and social anxiety.

2. Improve sleep

Regular meditation practice helps to reduce negative thoughts and stress and anxiety in everyday life, leaving the person more relaxed and fuller, preventing them from going to sleep with negative thoughts, facilitating sleepiness and improving the quality of life. sleep.

See other tips that help to increase the quality of sleep .

6 health benefits of meditation

3. Valuing small moments in life

Meditation, in addition to helping to reduce stress, also increases attention to the activities carried out on a daily basis, making them more satisfying and intense, because the person is more fulfilled, enjoying more of the present moment. In addition, several studies indicate that meditation also contributes to controlling depression, making the person have a more optimistic outlook on life.

4. Promote self-awareness

The practice of meditation exercises allows people to get to know each other better and better, as they dedicate more time to them, allowing them to focus more on their thoughts and attitudes, questioning them and realizing their motivations.

6 health benefits of meditation

5. Increase productivity at work

Meditation contributes to increased concentration, to self-knowledge of the person’s skills, as well as their limitations, contributing to well-being and quality of life at work, thus improving productivity.

In addition, meditation also helps to better deal with stress and conflict at work, providing better coexistence between colleagues.

6. Reduce blood pressure

The performance of meditation exercises contributes to normalize blood pressure, not only while the exercises are being practiced, but also daily, with the frequent practice of these exercises.