Marcelle Hutchins, a radio journalist turned certified meditation teacher, initially struggled with meditation but eventually found joy and relaxation in practicing it. Research shows that a daily meditation practice can lower anxiety, improve health, and increase social connections. The key to getting started with meditation is to overcome common misconceptions, such as feeling like you’re doing it wrong or that you can’t quiet your mind. Meditation is about being able to witness your thoughts, not necessarily stopping them, according to experts like Tara Brach.
It’s important to start simple when beginning a meditation practice. There is no right way to meditate, simply relax and focus on something in the present moment. This could be your breath, a guided recording, a body scan, or a loving phrase. You can meditate seated, lying down, with open or closed eyes. It’s recommended to start with a small, achievable goal and to focus on the quality of the practice rather than the quantity. John Mitchell, an associate professor at Duke University, advises starting with just a few minutes and working meditation into a routine.
When distractions inevitably arise during meditation, simply acknowledge them and bring your attention back to the present moment. Instead of judging yourself, get curious about the nature of your restlessness. Take a deep breath and sit for another minute before deciding whether to move. If restlessness becomes uncomfortable, consider taking a meditative walk paying attention to your surroundings. The key is not to feel restricted or like you have to sit perfectly still at all times.
Consistency is key in reaping the benefits of meditation. Practice consistently, as with exercise, in order to see the full effects. It may take some experimentation to find the style of meditation that works best for you, but luckily there are many free resources available online. By trying different techniques and finding what works for your body, mind, and personality, you can establish a sustainable meditation practice. Remember that no one needs to buy anything to start meditating as there are countless free resources available online.
Overall, meditation is a practice that can benefit everyone, even those who struggle to sit still or quiet their minds. By starting simple, staying curious about distractions, and experimenting with different techniques, anyone can establish a meditation practice that works for them. Consistent practice is key in reaping the full benefits of meditation, and there are many free resources available online to help you get started. Ultimately, the goal is to find joy and relaxation in your meditation practice, just as Marcelle Hutchins did after overcoming her initial struggles.
