Meditation for Beginners and One Key Benefit for the Brain!

*Updated August 2024

Meditation for beginners can be intimidating, but it’s easier to get started than you think! This ancient tradition has been practiced for thousands of years for good reason. Daily meditation is the key to unlock your highest potential and it has one surprising benefit for the aging brain!

Meditation is most commonly used as a relaxation technique. It helps to deepen a connection with self. It also reduces stress, anxiety and depression. And, when you incorporate into your daily life, the benefits are life-changing!

Misconceptions

There are still some misconceptions about meditation. So, let’s break it down.

Prayer and Meditation

Before you begin a meditation practice, you may be wondering its connection to religion or faith. According to Just Disciple, “Prayer is more of a conversation, whereas meditation is taking time to dig deeper into God’s word. Prayer is asking for help, and meditation can help you find the biblical answer to your problem. Prayer is talking to God, and meditation is allowing God to speak to you.”

And, as stated in Wellness Magazine, This is Your Brain on Prayer and Meditation, “Prayer and meditation are highly effective in lowering our reactivity to traumatic and negative events.”

Meditation is Not:

• a religious practice or prayer. It doesn’t conflict with any religious beliefs and can deepen a connection to God, the Universe, a higher power.
• a mystical practice or a trance like state. It’s an opportunity to quiet the voice in your head. Now, you can connect with your deeper self.
• reserved for holy men or spiritual teachers. Meditating is a spiritual practice that meets you wherever you are in your journey.
• just a relaxation technique. The benefits of meditation go far beyond the physical. It opens the door to your soul. It inspires the qualities of divine truth: kindness, joy, empathy, goodness.
• a way to control your mind. Rather, it’s awakening of consciousness that allows you to perceive the fathomless miracle that you truly are!

If you’ve ever tried, you may already know that starting a meditation practice can be challenging. However, it’s well worth the effort.

People start meditating for a variety of reasons. Some are drawn to meditation for its health benefits, and others are seeking relief from emotional or mental suffering. It doesn’t matter what route you take, the important thing is that you made it here! And, as you can see, the benefits of meditation for beginners are immeasurable.

Physical Benefits

• lowers blood pressure
• decreases headaches
• enhances immune system
• lowers cholesterol
• promotes restful sleep
• changes the brain
• helps control pain
• calms the nervous system

Mental and Emotional Benefits

• decreases stress
• lowers anxiety
• creates awareness in present moment
• decreases feelings of regret, guilt, worry
• generates kindness
• creates a loving attitude toward others
• increases memory and decision-making skills

Meditation for Beginners and One Key Benefit for the Aging Brain

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If you’re a beginner to meditation, the most important thing is to just get started right away. Here are some tips so you can jump right in!

1. Create an inviting space.

Carve out a peaceful, uncluttered meditation space. Place a few items that inspire good feelings. For instance, I have a sitting Buddha statue that gives off a peaceful vibe. Plants and flowers also have a calming effect.

Also feel free to play meditative music quietly in the background. Open a window to bring in the fresh air or use aromatherapy. Finally, I’d suggest using a smudge kit to purify the energy for optimal results. The more inviting your meditation space, the more likely you’ll be to use it. It’s fun shopping for a few new items to inspire the feeling of a fresh start!

Let everyone you live with know that you are creating a special place to re-energize and refresh your spirit. Before you know it, you’ll be jumping out of bed. You’ll be excited to spend precious time in your own personal meditation room.

2. Decide on the time of day that works best for you.

It’s important to find a regular time to meditate so it becomes part of your daily routine. Morning is my preferred time and the best time of day to meditate according to most experts. Early morning meditation gives me energy to conquer the day!

3. How much time you meditate depends on you!

When you first begin practicing, try to meditate for 15 minutes. When you’re ready, you can extend the time incrementally. Some master meditators can sit for 2- 4 hours! I’m definitely not there yet, but I do meditate for at least 20 minutes every morning.

4. Get comfortable.

Sit upright in a chair or on the floor. Getting comfortable enough not be be distracted by body discomfort can be tricky. So, I suggest you use a meditation cushion for support.

5. Focus on your breath.

The breath is the best entry point into meditation. Start by connecting to the natural rhythm of your breath and notice the fall and rise of your belly. With each breath, relax more deeply.

6. Stay present.

Admittedly, it can be challenging to stay present. Inevitably, your mind will wander. But, don’t force yourself not to think. Instead, acknowledge your thoughts without reacting to them. Then simply release them and return back to your breath and relax into its natural rhythm.

Hand Positions

The hand positions you use during meditation are called Mudra. They are used to move prana (energy) through the body to the brain, connecting them.

The Universe is made up of 5 elements, and each finger represents one element. There are a variety of hand positions you can use for specific results. However, there two that are most commonly used: Jnana Mudra, also known as the Chin Mudra, and Dhyana Mudra.

Jnana Mudra

Bring your index finger and thumb together to form a complete circle. Apply gentle pressure. Position your hands facing up and rest them on your knees or thighs. This has an uplifting effect on the body. It connects us to our higher self, calms the mind, and brightens your overall mood. However, if you want to feel grounded and connected to the Earth, place your hands on your knees facing down.

Dhyana Mudra

The second mudra, Dhyana Mudra, inspires unity, creates a sense of calm, aids concentration, and assists in healing. To do this, put your hands together to form a bowl shape in your lap or in the center of your navel. Place the right palm (facing up) on the left, with the thumbs touching to form a triangle.

Mantras

When you meditate, you can simply observe your breath, or use a mantra. Mantra literally translates to mind (man) and tra (instrument). Deepak Chopra explains that a mantra is “an instrument of the mind and a powerful sound or vibration that you can use to enter a deep state of meditation.”

If your interested in using a mantra, “So Hum” is a Universal mantra that synchronizes easily with your breath. It can be translated as, “That I am.” Start by repeating the mantra. You can continue to mentally chant:

• “So” while breathing in.
• “Hum” while breathing out.

You will soon find yourself falling into an easy rhythm.

Set the Intention

Before meditating, visualize a goal or set an intention. But, release it before the meditation. Practice detachment by letting go of what you want. When you allow the Universe to work out the details, it will always give you the best result possible!

Let Go and Allow

The Universe responds most favorably when you set your intention and then let it go. For example, if you want a new relationship, or a new home, don’t put conditions as to when it should happen. And, don’t set conditions as to how it should happen. The Universe works in its own time and can synchronize events in ways you could never dream of.

Instead, ask for what you want in the form of a question. For example, “What kind of relationship do I need in my life now?” Or, “Where can I find a home that will give me the greatest sense of peace and well-being?” The Universe loves to create, so allow it to work everything out for your highest good.

Meditation & the Aging Brain

There’s even more reason to meditate as you age. Studies have shown that long-term meditators had better preserved brains than people who never meditated. Participants who had been meditating for an average of 20 years actually had more grey matter volume throughout the brain. This is in comparison to younger meditators!

And, they found that meditation is beneficial for the entire brain, not just localized areas. The author of the study, Florian Kurth, stated, “Instead, what we actually observed was a widespread effect of meditation that encompassed regions throughout the entire brain.”

Sara Lazar, from Harvard University, learned in a recent study that mindfulness meditation actually changes the structure of the brain! It increased cortical thickness in the hippocampus, which controls learning and memory.

Additionally, there were also decrease in brain cell volume in the area that governs fear, anxiety, and stress. Therefore, meditation has a significant positive impact on our health and well-being.

Live the Life You Envision

Remember, when you see yourself as as someone who lives a healthy, conscious lifestyle, you will become that person! You may have the tendency to look at happy, successful people as lucky. But, it’s not luck that gives them a beautiful life experience. They’ve created daily habits that bring them joy, abundance, and success. So, why not you?

Meditation for Beginners

Meditation for beginners can change your brain in the most beneficial ways. So, practice daily. You will create a new consciousness. And, this will positively affect how you think, feel, and interact with the world around you!

Personally, after meditating daily for about 6 months, I became a happier and more confident person. And, it helped me to connect more deeply with the people in my life who truly cared for me. I also changed careers and created a more abundant life for myself.

Each day is a new opportunity to experience life in a more meaningful way. Meditation is the vehicle to get you there. So, embrace the journey. Namaste.

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Disclosure: Melissa Damiani is a participant in the Routine Probiotics Program an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.