How To Meditate in 5 Easy Steps: Meditation for Beginners

Summary

In this video from an online mindfulness course, you will learn how to meditate in five simple steps in less than five minutes. The steps include paying attention, noticing when your mind wanders, acknowledging where your mind has gone, letting go of distractions, and gently redirecting your focus. The process emphasizes that it's natural for the mind to wander, and meditation is about gently guiding your attention back, not about preventing distractions. The video encourages practice and provides links to guided meditations to get started.

Takeaways

• 😀 Step 1: Pay attention to something – breath, candle, incense, mantra, etc.
• 😀 Step 1a: Your mind will inevitably wander, but it's a normal part of meditation.
• 😀 Step 2: Notice when your mind has wandered away from your focus.
• 😀 Step 3: Acknowledge where your mind has gone, whether it's pleasant, unpleasant, or just distracted.
• 😀 Step 4: Let go of whatever distracted you, whether it's thoughts or external stimuli.
• 😀 Step 5: Gently redirect your attention back to your chosen point of focus.
• 😀 Meditation is about noticing when your mind wanders, not preventing it from doing so.
• 😀 Be kind to yourself – don’t judge or criticize yourself when your mind wanders.
• 😀 Repetition of these steps is normal – your mind will wander again and again.
• 😀 Even if your mind wanders frequently, you are still meditating just fine if you return your focus gently.
• 😀 Check the description for links to guided meditations and other resources to help you practice.

Q & A

What is the first step in learning how to meditate?

The first step in learning how to meditate is to pay attention. This can be directed towards your breath, a candle's flicker, incense scent, a mantra, beads you're rolling, or even the taste of food.

What should you do if your mind starts to wander during meditation?

When your mind begins to wander, the key is to notice it as soon as you can. Acknowledging that your mind has wandered is crucial before moving on to the next steps.

How often does the mind wander during meditation?

The mind will wander frequently and unexpectedly, much more often than you might anticipate. This is a natural part of the meditation process.

What is step three in the meditation process?

Step three is to acknowledge where your mind has gone. Whether it has drifted to pleasant daydreams, worries, distractions, or sounds, simply recognize where your thoughts are.

Why is it important to let go of distractions during meditation?

Letting go of distractions is essential because it helps refocus your attention. By releasing thoughts and external distractions, you can return to the object of your meditation without lingering on those distractions.

How should you handle distractions during meditation?

When distractions arise, the best approach is to gently let them go. Whether it's a thought, sound, or feeling, allow it to pass without judgment, and bring your attention back to your focus.

What does it mean to 'gently redirect your attention' in step five?

Gently redirecting your attention means returning your focus to the meditation object without self-criticism or frustration. It emphasizes kindness to yourself during the process.

Is it wrong if your mind continues to wander during meditation?

No, it is not wrong if your mind continues to wander. The key to meditation is noticing where your mind is and gently guiding it back to your focus, not preventing the wandering entirely.

What does meditating 'just fine' mean in the context of this video?

Meditating 'just fine' means engaging in the process of mindfulness meditation—paying attention, noticing distractions, and gently bringing your focus back—no matter how often your mind wanders.

How can I continue practicing mindfulness meditation after watching this video?

You can continue practicing by following the five steps outlined in the video. Additionally, links to short guided mindfulness meditations are available in the description, which can help you get started.