We live in a world full of tension and anxiety, where the ability to meditate proves to be a real salvation. Meditation allows us to gain control over our emotions and distance ourselves from what is happening in the outside world. No surprise then, that more and more people are becoming interested in tools that help to gain a better understanding of the world, inner peace, and strength.

Maybe you would like to start meditating but you are afraid that this method is restricted to yogis, aka challenging and painful? Or maybe you have started to meditate but soon gave it up discouraged by beginner failures? In both cases, Yogilab has your back with this meditation guide.

At Yogilab, we believe that the more people learn how to meditate, the more the global violence rate will decrease. We believe that meditation is the solution to human suffering. Let us introduce you to this beautiful practice that has changed our lives and the lives of millions of others before us.

What’s meditation?

There are many definitions and opinions about meditation. Some see it as some sort of remote spiritual practice, others as a practical tool, and still others as some sort of modern invention.

The first belief in particular has a discouraging effect on people who would potentially like to try meditation. That’s why at Yogilab we would like to point out that meditation is not meant to cause hallucinations or unearthly experiences, nor is it restricted to Asian communities.

At the level where it is practiced by regular people meditation is a tangible tool that helps to achieve certain goals. And these goals include taming our distracted mind while making it more creative and clear-thinking. Meditators are not just monks living in a cave in the Himalayas, but everybody that is weaving this practice in their everyday life, wherever they are, and no matter what they’re doing.

In a nutshell, the purpose of meditation is to clear the mind of thoughts, fantasies, and ego pursuits. Striving to be here and now, without looking ahead and thinking about the past. It is a state of complete awareness, where pain does not produce suffering but shows us the way to unconditional happiness.

Anyone can meditate

Although many spiritual communities practice meditation, you do not have to be religious to meditate. From a purely secular perspective, you can integrate meditation into your daily hygiene practices. Meditating is like giving the mind the same care that we usually give to the body: a shower to purify it, and a workout to strengthen it.

How do you meditate? It’s much more simple than you might think. Many people deny themselves the benefits of meditation because they set the bar too high. The idea is not to be in agony for two hours a day in the lotus position, but to give yourself 15 minutes of serenity two or three times a week and in a sitting posture that you can hold.

Meditation is like any other practice. Consistency produces results. There’s no magic want to teach you how to properly meditate in a day. No pain, no gain. It is like running: better do a short distance every other day than run a marathon once every six months. With regular practice, it will become much easier for you. You might naturally extend it, and one day maybe teach how to do meditation to those who would benefit from it as well.

With time, you will understand why do people meditate and learn to distance themselves from compulsive thoughts to get a higher perspective on life, and most importantly to get to know their mind, body, and soul. You will meet your true Self, often drowned out by the noise of the outside world and all the internal chaos and suffering produced by our survival-oriented brains.

We’re also running online monthly meditation retreats for free. Join us!

Don’t try to stop your thoughts

This is the biggest problem with people who start meditating. They think meditation is about sitting down and just shutting off their mind. And so they try. They sit in silence, close their eyes, and do everything in their power to chase away the thoughts that keep coming.

Unfortunately, it turns out that there are too many thoughts, and the mind does not seem to listen to their orders. Despite their desperate efforts, it is impossible to switch the mind from running wild. No wonder, then, that such a person becomes increasingly frustrated and preoccupied with his or her internal struggle. Instead of relaxing, they become irritated and quickly discouraged from meditation.

This internal battle with yourself makes no sense. It is simply impossible to sit down and abruptly stop thinking unless you have been practicing for a while and are able to use the remote control to your head. We are taught to think analytically from the moment we are born into this world, and we become very attached to our feelings. We even identify with them, defend them, and live enslaved by them.

Each of us knows the famous saying from the French philosopher Descartes: I think, therefore I am. But this is not true in its essence! The saying should be: I am, therefore I think. Because you are not your thoughts at all. A thought is just a thought. Any thought can be exchanged for another one that serves us better and is not compulsive or unconscious. To be able to do that, we have to stop identifying with our thoughts and make some space for our real Self to reveal itself. This is what meditation helps to do.

But how to meditate for beginners? Well, it’s not about learning not to think, but rather about letting thoughts flow. They come and go, like clouds in the sky. You observe them, you don’t get emotionally involved in them, and then you gain distance from them. This technique helps us to learn a lot about ourselves. We learn the very nature of our minds, and the many mechanisms it is using to control us.

Picture your thoughts as clouds

It’s a beautiful metaphor. Clouds float across the sky, they’re moving, disappearing, new ones are appearing, and we just stare at them. Approach the thoughts that keep coming in during meditation in exactly the same way. Let each one be like a cloud.

A thought as come? Good! Don’t judge it, don’t get attached to it, just observe it and let it go peacefully. Another one came? Fine, it will go away too if you don’t put your energy into fighting it.

Between these clouds, there will be space. However short it may be, it will give us regeneration and rest. Through regular practice of meditation, we will start to gradually disconnect from our mind, calm down, and connect with our inner, empty, peaceful space.

At first, it seems to be a difficult and even counter-intuitive process. The mind is occupied with perpetual thinking and does not understand this new order. It is a new reality for it, so it rebels. But slowly it will start to get used to meditation, and even cooperate with us. Soon, it will even appreciate the fact that it can rest. You’ll achieve a state of contentment that is self-produced, unshakable by outside circumstances. That moment when we begin to discover the joy of being in the present is beautiful and worth all the initial struggle.

How to deal with all these thoughts?

Don’t think about emptying your mind

I know it’s a little bit like saying, “Don’t think about the monkey,” and you know that’s what you’re going to think about all the time. Don’t focus on clearing your mind, as intention brings tension. Again, don’t chase thoughts away because you are wasting your energy unnecessarily. Let them flow and look at them calmly.

Focus on the breath

Instead of focusing on what’s in your head, focus on what’s in your body. To do this; follow your breath, and track its path inside your organism. From the tip of your nose to your belly and back again. Do this with each inhale, and every exhale. If following your breath is not enough to calm you down, you can also try to count your breaths.

Accept the fact that the mind will wander

The mind will be bored and tired one way or another and will start running away. This is normal. Not only in mindfulness for beginners but also for advanced practitioners. It’s not a bad thing, don’t get frustrated with yourself. Just go back to following or counting the breath.

Scan the body

Just like with breath tracking, you can also scan your body. Start with your feet. Bring your awareness to them – what do they feel like? What sensations are you able to identify? Then continue with the calves, knees, thighs, and so on up to the top of your head.

Check-in with how you feel

Instead of your body, you can also scan your feelings, emotions, and overall well-being. Ask yourself – how do I feel? What am I sitting down to meditate with today? With what attitude? Do I feel calm or irritable? Asking questions like these helps you get to know yourself better each day.

Emotions don’t have to be positive

It’s not that you have to feel happy after meditation. All sorts of emotions can come up, so give yourself time to be with them and feel them. Crying, a tight feeling in your chest, sadness – these are natural. Don’t run away from them. It is often during meditation that all those feelings and emotions that we suppress and hide on a daily basis come to us. Let’s allow ourselves to release them.

Give yourself time and don’t be discouraged by the struggle

For meditation to become something enjoyable, you simply need determination, patience, and consistency. Learning meditation for beginners is like learning to ride a bicycle. You don’t just sit down and ride straight away without falling and even hurting yourself. First, somebody helps us, then we try it by ourselves. We ride slowly and uncertainly, but progressively start getting better and better. In the end, riding feels pleasant more than anything else, and it’s not always uphill. We have so much fun riding that we rush in the sun, let go of the steering wheel, put our hands up and shout with happiness.

Learning to meditate is a process. Meditation is something we have to feel. And this feeling is something we cannot learn from any book. We have to enter that state which is within us. We have to find it within ourselves. You can read a bunch of manuals on how to ride a bike, but it won’t do you any good. You will just be overwhelmed by the amount of information.

You just have to get on that bike, try, fall, get back up, and try again. The more often and the more persistently you practice, the faster you will start riding. That’s all. And it’s exactly the same with meditation. The more often you try, the faster you will possess the knowledge of how to meditate properly. You won’t even notice when meditation for beginners becomes advanced meditation.

We suggest that you set yourself a challenge to meditate at least 10 minutes every day for 30 days. It may be difficult at the beginning, but don’t be discouraged and give up, because the gold mine is always out of the comfort zone. Just be patient and mindful.

The environment in which you’re meditating matters!

If you’re wondering what good habits to implement, regularly turning off your phone or switching it to airplane mode is one of the most effective. You’ll no longer be distracted by upcoming notifications, and the part of your brain that’s waiting for a new message will finally rest. Don’t worry, the world will not collapse without you responding to that email in 5 minutes.

The next step toward successful meditation is to schedule a time in your day that you can devote to the practice. Setting up a daily routine is ideal. Also, make sure that the meditation spot you choose is isolated from any noise. You shouldn’t be distracted by unnecessary background sounds. If you have the opportunity, you can also arrange a room or small area dedicated to yoga and meditation.

Soft cushions and blankets will enhance the experience, as well as incense and flickering candles to create a relaxing atmosphere. Curtains that gently block out daylight are also a good idea. If you are very stressed and find it hard to relax, Yogilab guided meditations or soft music can help.

Don’t beat yourself up

Many of us are our own harshest critics. We whip ourselves with thoughts. I didn’t do this, I couldn’t do that, I was supposed to do this or that, it didn’t work out, I’m hopeless…

During meditation, be gentle and forgiving with yourself. Self-criticism is even worse than the wave of thoughts you couldn’t stop. Take it easy. Give yourself permission to be okay with what’s happening. Tomorrow is a new day and you will try again. What needs to happen in your mind and heart will happen in time for you. Trust the process.

Every human being is made for meditation. We are not just bodies and minds – we are eternal souls, powerful, infinite. The physical world of the five senses is a trap that fools us into thinking nothing else exists. We must unlearn that we are to be as the world has imagined, as we were taught in school, or as our parents trained us. We can be happy no matter what happens on the outside.

Simple beginner meditation

There is no best way to meditate. You have to listen to your body and flow with it. Here’s an easy meditation to get you started. All you need is a comfortable space where nothing will disturb your practice.

• Sit comfortably on a cushion with your legs crossed or with your back resting on a chair.
• Start by leaving your eyes effortlessly open.
• Take a deep inhale through your nose and exhale through your nose as well.
• As you exhale, gently close your eyes and resume normal breathing.
• Take a moment to consciously enjoy being present in this moment. Feel your body – its pressure on the chair or floor beneath you, your feet on the floor, your hands on your knees, etc.
• Bring your attention back to your breath. Notice the rising and falling sensation of your belly.
• When you realize that your mind is wandering to thoughts, sounds, or other sensations, gently return to the breath.
• After some time, gradually bring your attention back to your body and the space around you. Then gently open your eyes again.
• Take a moment to immerse yourself in this relaxed, peaceful environment before resuming your day.

Meditation can change your life

Are you unhappy, angry, or anxious? Are you afraid of a relationship ending? Are you freaking out about the pandemic? Can’t sleep because you feel like your whole world is crashing down? Start meditating, and see how your life (and how you approach it) changes.

We can’t expect the world around us to always be perfect. It is just not possible. Each of us will sooner or later have to deal with a loved one’s illness, a traffic accident, a job loss, or a lockdown. But with regular meditation, we can ensure that no matter what is happening in the outside world, there is a space of joy, peace, trust, and happiness within us. From that space, we draw the power to weather all storms. It gives us strength for each new day.