Mindfulness: 5 practical tips for beginners

In recent years, meditation has grown in popularity.

I get more and more requests from people interested in learning to meditate, and this is definitely something that makes me happy. Whether it’s to reduce stress and anxiety, or to improve your overall quality of life, I always recommend incorporating the practice of mindfulness into your daily routine.

Mindfulness requires willpower

However, although science has provided 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 people start out full of enthusiasm, just to try, as the days go by, they are not able to find a time to train.

And that shouldn’t come as a surprise. We are used to not stopping doing things, not “wasting time” with activities that are not of immediate use, and running away from boredom. This is how the beginner, almost without realizing it, invents multiple excuses not to meditate.

Mindfulness takes practice

Myself, when I started, I quickly became an expert on “tomorrow does not come”. I loved the idea that meditation represents, the benefits it brings, and it was also nice to say that I practiced mindfulness. However, at the moment of truth, he procrastinated again and again.

In the end, I was fortunate enough to live near a Buddhist monastery and asked to participate in several retreats, so I put myself in a situation where I would have been very upset if I hadn’t. not attended. I was so happy to do this. I stopped pushing to achieve my goals and objectives I realized that I could enjoy meditating, in fact I wanted to.

    Mindfulness: the usual excuses for beginners

    Therefore, if you are new to or planning to start meditation soon, I would like to share them with you. tips that can help you overcome the top five common excuses:

    1. I don’t have time

    It is certainly the most repeated and perhaps the most absurd of all. We’re all busy, yes, but we still have five minutes to spend.

    Many beginners think they should start with 30 minutes of meditation a day and that is a big mistake. The key is to progress. Set a simple goal, like 5 minutes a day for the first week until you can meditate for at least 20 minutes a day. Make a habit of spending 5 minutes a day and gradually increase to 8, 10 minutes, etc., Is the best way to feel comfortable with this practice. Consider that just 10 minutes of daily meditation already brings you a lot of benefits.

    2. I’m bored

    The novice meditator’s greatest enemy is boredom, and frankly I understand that. An activity that involves doing nothing does not seem particularly appealing.

    But my friend, to do nothing is to do something. And that’s a really difficult thing. Let someone guide you to the start, practice guided meditation to be less bored. There are also very different types of meditations, some based on certain topics that may be more appealing to you or by repeating mantras. This makes it more enjoyable because it reduces the impression that you are doing nothing.

    3. I’m not doing well

    One of the biggest challenges in meditation is setting expectations or telling yourself “everyone meditates well except me”.

    If you can’t focus on your breathing because different thoughts come to you like the shopping list, weekend plans, or how boring you are, congratulations! This is what you do in a phenomenal way. The goal of mindfulness meditation is just this, observe all the thoughts that cross your mind. Just watch them, accept that you’ve been distracted, and pay attention to your breathing again, until the next distraction arrives.

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    4. I have something important to do

    You are meditating and suddenly one of the thoughts that distracts you makes you realize that you have actually forgotten something important that you need to do.

    You can’t stop thinking about it, so this time you are convinced that this meditation will be useless. Fault! The more distraction the better, so you don’t get bored. Notice how distracted and nervous you are. Be aware of your rapid breathing and how much you care about everything you need to do. Well done, in the end, in just ten minutes you can do it.

    5. I don’t know where to start

    A good idea would be to start at the beginning. simply sit down and pay attention to your breathing, sound, or external object. You don’t need anything else. Neither classical background music, nor aromatic candles, nor being able to sit in the posture of the lotus flower. Just make yourself comfortable, but don’t rest your head, keep your height so you don’t fall asleep. Notice how you breathe and how you breathe out and inhale the air. And … voila, you are already meditating!

    Hope these little tips have convinced you to drop these excuses we all make not to meditate and really give it a try. “At least wait, you will find that you are addicted!”

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