Types of Meditation for Beginners

Wednesday, August 22, 2018 | By Bowling Green

couple meditating

A school in inner-city Baltimore has made headlines recently, as they have implemented meditation rooms instead of detention halls for rowdy and disruptive students. As a result, the students, who primarily come from broken homes in impoverished neighborhoods, have experienced a real turn around in their attitudes towards their behaviors, being mindful, and staying calm in stressful situations.

As we move forward in a society where people genuinely WANT to know more about a spiritual way of life, we are learning that meditation isn’t some practice that only the great gurus and nuns can obtain. People from all walks of life are starting to utilize meditation for more than just spiritual enlightenment, although it can’t hurt for that area too!

JourneyPure encourages and supports holistic healing for recovery, and meditation practices are a wonderful tool for beginners to experts on how to find a center, how to improve focus and mood, and how to engage in life in a compassionate and rational way. If you are interested in learning how to meditate but don’t know where to start, here are a few tips and types of meditation that are perfect for beginners!

Finding a Sit Spot

Primarily, a sit spot is a location where one can return to over and over, usually outside in a quiet place in nature, to simply watch how the world changes and moves around them. It becomes somewhat of an anchor point in an otherwise busy life. Wilderness-based programs utilize sit spots because people will have the ability to be able to sit in them day after day and get in touch with the flora and fauna of the area, as well as any animals and birds that live there as well.

How to Find your Sit Spot:

  • Pick a place that you feel drawn towards and you know you will be undisturbed
  • Be sure to turn off or leave your electronics at home
  • Spend at least 5 minutes there, around the same time of day, every day
  • Focus on your breathing, your senses, the area around you, how the wind feels, how the sun feels
  • Notice how things change every day, and how things also stay the same

Over time, you will begin to become very in tune with how and where you are that day, as well as how the world around you is changing, and where you fit into it. This is a spot that is meant to be sacred for you, where you can go to take some time to be quiet and introspective, as well to practice mindful awareness. Returning to your sit spot for meditation every day gives an interesting insight, especially as the seasons change, as weather changes, and as you change.

Grounding

This might be one of the most accessible forms of meditation and cleansing for beginners out there, especially in a beautiful area like Bowling Green, Kentucky. Grounding, otherwise known as “earthing” is a practice of simply being barefoot in nature.

Research suggests that there are several benefits to earthing that can play a huge role in overall physical and mental health. The way it works is that free electrons are passed from the earth into the body. These electrons act as catalysts in the body to speed up the natural processes and enzymatic reactions. These benefits include:

  • Reduction of chronic pain
  • Improve Sleep
  • Reduce Inflammation
  • Improves blood pressure
  • Relieves muscle tension and headaches
  • Reducing hormone and menstrual symptoms

Grounding is just about one of the easiest meditation practices that a beginner can do, and it can also be combined with other forms of meditation, such as walking to your sit spot, breathing exercises, and mindfulness. Studies suggest simply spending at least 15 minutes with your bare feet on whichever type of earth you have, whether it is dirt, sand, moss, leaves, grass, or stones.

business man meditating

Guided Meditations

Many people don’t have access to extensive areas of nature, but that doesn’t mean that meditation isn’t possible! Anyone, anywhere, can listen to a guided meditation on either an app, on youtube, or on any number of other websites or even TV channels. There are communities all over the country that offer in person, guided meditation groups.

However, if you are more of a “lone-wolf”, then a guided meditation in your home is definitely a great place to start. Try out some of the meditation apps such as:

  • Insight Timer
  • Headspace
  • Calm
  • MINDBODY

There are also countless guided meditations on youtube! The best thing about these apps is there are literally thousands and thousands of different meditations to listen to, you can choose how long you have and how long you would like to meditate for, and you can choose what you want to meditate on!

Guided meditation is great for people who have a hard time staying calm and present in their thoughts, and who find themselves wandering in their minds. The voice guiding the meditation will often remind the listener to bring themselves back, or to breathe, at the perfect moment, gently pulling the listener back from the tangent they may have been on (or is that just me?)

Breathing Breaks

No matter where you are, what you are doing, who you are with, or how much time you have, you are always going to be breathing. The thing is, we often get so caught up in the business of life, that we very rarely think about our breath, notice when it is tight, or when we are excited or stressed how it becomes short and shallow.

Breathing breaks are super accessible forms of meditations for beginners because it is a perfect way to gently get into the habit of taking that moment, being present, and being mindful of something so simple yet so impactful.

So next time you are running around, or stressed about something, or rushing to fulfill a deadline, take 30 seconds to just breathe, in through your nose, and out. Follow the breath through your body, noticing how it feels as it travels from the nostrils to the lungs. Then follow it back out, noticing how it is now warmer, and how with every exhale you become a little more relaxed.

No matter how busy you are or how inexperienced you might be with meditation, it is never too late to give it a try, and the benefits will have you continuing to return!

Getting Help

It can be overwhelming even thinking about going to rehab, never mind actually doing it. However, if you are suffering from even just one of these signs, reaching out for help is the best chance you have to put an end to your substance use disorder for good.

Do not ignore yourself and your needs. You are worth getting the appropriate treatment so that you no longer have to live in this dangerous cycle of abuse. Reach out to us right now. We can help.

Get the best treatment for yourself or a loved one.

Fill out the form below and we will reach out to you to let you know how we can help you get your life back!

Blog

Stay Up To Date

  • neurofeedback therapy

    What is Neurofeedback Therapy?

    Mental illness has long been shadowed by stigma. This stigma kept people from seeking help and limited the options people had when they did try to seek help. Luckily for those suffering there has been an opening of support and resources for all types

    LEARN MORE
  • songwriting therapy

    Songwriting Therapy Heals Patients in Recovery

    For many, especially those undergoing treatment for addiction and mental health issues, it can be difficult to express feelings verbally. Addiction is rarely the only struggle one’s facing when they enter treatment; it’s often coupled with some t

    LEARN MORE
  • The Heroin Epidemic in Kentucky

    Known as “The Bluegrass State,” Kentucky is home to the world-famous Kentucky Derby, is notorious for its bourbon, coal mines and even fried chicken. What it’s lesser known is the devastating effect heroin is having on families. There is a hero

    LEARN MORE
  • Finding Hope through Family Therapy

    At JourneyPure Bowling Green, we feel very strongly that family involvement throughout one’s addiction treatment is essential for long-term recovery. Organizations including the National Institute on Drug Abuse and U.S. Department of Health and Hum

    LEARN MORE
  • A Guide to 12-Step Meetings

    As part of your continuing care plan, it will be recommended you attend regular 12-step meetings for support and encouragement. Understanding the founding principles and the general meeting guidelines can help ease some fears and anxiety you might be

    LEARN MORE
  • Sober Fall Activities Near Bowling Green

    Fall is a great time to get outside and enjoy the cooler weather and head out for some festive family activities. A major contributor in long-term recovery and preventing relapse is steering clear of triggers. The best way to do that is change your o

    LEARN MORE
  • Michaela’s Story: Road to Recovery

      It is estimated more than two-thirds of people that struggle with addiction have experienced some type of childhood trauma. For Michaela S., it was a family tragedy. She was just 9-years-old when she lost her brother in an ATV accident. He was

    LEARN MORE
  • 12-Step Meetings: What to Expect

    If you’ve just completed a treatment program and are looking to get connected to people in recovery or if you’d like to stop drinking or using drugs and are looking for some support, 12-step programs like Alcoholics Anonymous and Narcotics Anonym

    LEARN MORE
  • Staying Motivated in Recovery

    Staying Motivated in Recovery

    Addiction is a deadly disease that can sneak up on you when you least expect it. One minute you think you have your life under control and the next minute you realize you are lying to everyone, including yourself. You have difficulty managing your wo

    LEARN MORE
  • How to Stop Enabling an Addict

    Addiction is a tough disease — both for the person with the problem, as well as their friends and families, who may feel helpless in their ability to keep a loved one out of harm’s way. Though addictions only affect the addict themselves on a phy

    LEARN MORE
  • 10 Common Fears of Rehab and How to Overcome Them

    Making the decision to enter a treatment facility to get help with an addiction is certainly not easy. There are many common fears of entering rehab that come up when contemplating this decision. The good news is, you’re not alone in feeling this w

    LEARN MORE
  • 5 Stress Relief Tools for Recovering Addicts

    Family problems, traffic jams and looming deadlines. Everybody has experienced stress at some point, but for individuals suffering from addiction and co-occurring mental health disorders, stress can be destructive. Stress overload – or an inability

    LEARN MORE

Testimonials

  • Everyone who works here is very kind and helpful. They really want what is best for you. The housing is super nice and comfortable. I am very pleased with the time I spent here.

    Emily

    Review

  • JourneyPure Bowling Green has changed my life this is the first time I have ever been to a Rehabilitation Center and while it was not at all what I expected, it was exactly what I needed.

    Angela

    Review

  • Great place. I learned much here about my addiction and I feel that I now have the tools to control it. They have great a great staff and the accommodations are top notch.

    Terry F

    Review

  • My family member is still sober a year and a half after his treatment stay here.

    Brittany

    Review

  • This place was GREAT! I feel like they helped me with much more than I expected.

    Tim M

    Review

  • I loved my time here and I learned a lot about my recovery. All the staff were great and really helped me in the areas that I needed help in.

    Caleb H

    Review

  • The people here are very nice and will do whatever it takes to help you out, they are very helpful, its a great place to start off your sobriety

    Steven

    Review

  • I have enjoyed my stay and feel very confident in my recovery. Everyone here has been wonderful and very helpful. I would recommend Journey Pure to anyone seeking recovery.

    Frank

    Review