Do you want to start in the practice of Mindfulness? Here is a guide for the inexperienced.
In recent years, meditation has been gaining popularity.
Mindfulness requires will
However, although science has contributed knowledge about the many benefits that this practice brings us (emotional, mental, physical and inner peace), the reality is that it is not easy to meditate. It is common to see that people start full of illusion, just to prove, they go as the days go by, they are not able to find a moment to practice.
Mindfulness requires practice:
Myself, when I started, I quickly became an expert of “tomorrow does not happen”. I loved the idea that meditation represents, the benefits it brings, and it was also very good to say that I practiced Mindfulness. However, when it came to the truth, he procrastinated again and again.
Mindfulness: the usual excuses for beginners:
Therefore, if you are starting or are planning to start this meditation soon, I would like to share with you these tips that can help you to overcome the five main habitual excuses:
1. I do not have time
This is without a doubt the most repeated and perhaps the most absurd of all. We are all busy, yes, but we always have five minutes to dedicate ourselves.
Many beginners believe they have to start with 30 minutes of meditation a day and that is a big mistake. The key is to make progress. Set a simple goal, say 5 minutes a day for the first week until you can meditate for at least 20 minutes a day. Make the habit of spending 5 minutes a day and gradually go up to 8, 10 minutes, and so on, is the best way to feel comfortable with this practice. Think that only 10 minutes of daily meditation already brings you numerous benefits.
2. I get bored
The greatest enemy of the beginning meditator is boredom, and frankly, I understand it. An activity that consists of doing nothing, does not sound particularly attractive.
But my friend, doing nothing is doing something. And it’s really difficult. Let someone guide you at first, practice guided meditation to make it less boring. There are also meditations of very different types, some are based on certain topics that may be more attractive or repeat mantras. This makes it more enjoyable as it reduces the impression that you are not doing anything.
3. I do not do well
One of the greatest difficulties in meditating is putting expectations or repeating yourself “everyone meditates well except me.”
If you cannot concentrate on your breathing because different thoughts like the shopping list, the plans for the weekend or how boring you are, do not stop. Congratulations! That’s what you’re doing phenomenally. The goal of mindfulness meditation is just that, observe all the thoughts that are going through your mind. Just watch them, accept that you have distracted yourself and pay attention to your breathing again until the next distraction comes.
4. I have something important to do
You are meditating and suddenly one of the thoughts that distract you makes you realize that you have actually forgotten something important that you have to do.
You cannot stop thinking about it, so this time yes, you convince yourself that this meditation will not serve anything. Error! The more distracted the better, so do not get bored. Notice how distracted and nervous you are. Be aware of your fast breathing and how much you care about whatever you have to do. Courage, after all, in ten minutes you can do it.
5. I do not know where to start
A good idea would be to start at the beginning. Just sit and pay attention to your breathing, a sound or an external object. You do not need anything else. No classical background music, no scented candles, or being able to sit in the lotus flower posture. Just get comfortable but do not lean your head, keep it upright so you do not fall asleep. Notice how you breathe and how to breathe out and breathe. And … voila, you’re already meditating!
I hope these little tips have convinced you to bring down those excuses that we all put so that we do not meditate and really try. When you least expect it, you will discover that you are hooked!