It’s not complicated to get started with meditation and it does not need to be particularly time consuming. Shorter meditations more often is better than longer meditations more seldom.
Scientific studies have shown that positive effects of meditation are noticeable in the body only after a few weeks of meditation for 20 minutes.
It’s important to keep the joy of exercise and not to be too hard on yourself. Consider stopping the exercises as an opportunity and to regenerate your body and mind.
In the beginning it´s easiest to get guided by a voice to know what to do and where to focus. So in this beginner program we´ll refer to a guided meditation from The Mindfulness App that is available for Apple, Google and Windows phones.
Before you start your first Mindfulness Meditation exercise, take an upright yet relaxed seated position. You can close your eyes or leave them slightly open, while your forehead and the facial muscles are relaxed. Take five deep breaths – inhaling through the nose and slowly through your mouth again, meanwhile you get more and more relaxed in your body.
Try to sit as still as possible for the time of the exercise.
Now you are ready to start.
Choose one of the meditations in The Mindfulness App, and listen to it during the times that you have dedicated to this. Choose a short meditation if you are a beginner, for example the ”5 minutes guided meditation”.
2. Give it some time, and don´t give up even if it feels difficult in the beginning. Remember that it takes some time and you have to practice regularly to see the results.
3. When you´ve done the shorter meditations for some time you can try the longer ones, like the 15 or 30 minutes guided meditations, or add more meditation sessions over time.
4. Choose a time three or four times a week when it suits you to meditate. For example, on the bus to or from work, at lunch, walking or in bed at night. If you want you can set a reminder in the app to remember when to meditate.