5 Tips and Advice for New Meditators
Hello how are you? Today I wanted to share some top tips for those new to meditation, although this may be a helpful reminder to more seasoned meditators too.
This week I have taught around 50 people meditation and interestingly about 25 of those had never meditated before. I’m super excited by this and delighted that many people are now looking to support themselves in this way. I could harp on all day about the benefits of meditation (I’ll save that for another blog ;)).
As we start meditation for the first time we can encounter so many things and I wanted to give some top tips and dispel some myths too.
Tip 1: Distractions are normal. Yes I know we think we have to be seated still cross legged, mind clear like a buddha however this isn’t really the case. Our brains are primal and their first goal is to keep you safe. So your brain will be running all sorts of thoughts to stop you from sitting still. You may get frustrated or agitated as your brain jumps from thought to thought. You may get fidgety. Your body and mind may not be used to being asked to still and be as opposed to do so may create distractions for you.
You may also get distracted by noises around you, dog barking, door bell etc. Know that all is well and natural. The person next to you may be breathing deeply, you feel uncomfortable being with yourself and please know all thai is totally normal to begin with.
Tip 2: Emotions: As you allow your body to drop into a space of safety and stillness emotions you have been repressing may arise. Remember you are always in control and can stop at anytime. See these emotions as waves allow them to rise and fall away again. If you feel comfortable allowing them, be with them. Tears are common in my classes as people suddenly release all the stress, anxiety and tension they have built over time. Anger, negative self talk, even anxiety can occur. This can arise due to us suddenly being able to connect with self. I know when I first started many times I wanted to run from the room in anxiety. But overtime that dissipated as I encouraged positive self talk with affirmations and finding practices I loved.
Tip3: Length of Practice: Practices Need to Be Lengthy For Benefit, NOPE! Any meditation practice is better than no meditation practice and in fact I regularly say I would much rather my students chose 5 minutes a day rather than one hour a week. If you can do both, all the better. But as you start, start small. Imagine you are going to the gym for the first time. You wouldn't expect yourself to be able to lift heavy weights and run flat out for an hour. Training our brain is the same. It is a practice. Start with an achievable time, say 5 minutes and build your confidence and ability gradually so you can feel that sense of achievement.
Tip 4: Posture: Many think they need to be sitting crossed leg or lying down. You can sit in a chair, on a train, bus. You could be walking. You can kneel, lie down etc. I would suggest you find a posture where your spine can be straight and chest open to enhance your breathing. If lying down or in a chair try to keep legs uncrossed. If seated cross legged that is absolutely fine but not necessary if uncomfortable. Your comfort as you begin is important so use pillows, blankets etc to make it a beautiful and enjoyable experience.
Tip 5: Manage Expectations: I think many think they either can meditate or not and that simply isn't the case, see questions below. Everyday will be different. I have meditated for decades yet some days if my mind and life are busy I struggle to switch off and allow myself that chance to tune inwards. If you are new to meditation recognise some days will be easier than others. Some styles you may love and others not. That may also change too. Trial and error. You cannot fail. I heard a great acronym For the word fail and it was First Attempt In Learning. So let's keep practising and trying. It takes time to rewire our brains after years of them being in hyper drive and overwhelm.
Questions:
Should I Practise In person, Online or Self?; Honestly it doesn't matter, just start. Whether you choose to listen to guided practices on an app, youtube or simply start sitting in nature and focusing on your breath. In person sessions or online with a teacher can be helpful and reassuring. Also being in community with others as you meditate really adds a certain incredible energy. Equally quiet space, by yourself is priceless, so necessary and such a gift. So I say start with any and you won't regret it.
I’ve tried it before and I couldn't get it. Does that mean it's not for me? Again nope. Meditation can be learnt by anyone. You maybe haven't found a type or style you love yet and that's ok. Think about the flavours of food. Just because you don't like mushrooms doesn't mean you wont like chocolate. (can you tell I’m using my likes and dislike there ha ha).
I’m too old, I’m too young….. Absolutely not. I have taught nursery children to OAPS and meditation is suitable for all ages.
Feel free to reach out to me with any questions you may have and I would love to answer them for you.
I’ve popped some additional support and links below so feel free to check them out.
If you would like me to personally support you online or in person please do reach out.
Much love, happy meditating
Susi xx
Listen to the podcast 5 Tips for New Meditators here: https://podcasters.spotify.com/pod/show/be-free-with-susi-m/episodes/5-Tips-for-New-Meditators-e2ise4p
Watch youtube here: https://youtu.be/_ITLr293Rxw
Additional Support:
Find and listen to my meditations here: https://insighttimer.com/susimcwilliam
Are you a teacher or guide? Buy my meditation scripts book to support your sessions here: https://www.amazon.co.uk/Guided-Meditation-Scripts-Therapists-Counsellors/dp/B0BCRZSKT6/
I found this book helpful and supportive;The Miracle of Mindfulness: The Classic Guide to Meditation by the World's Most Revered Master "Thích Nhất Hạnh" (please note this is an affiliate link): https://amzn.to/3xZz0dy
