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How to meditate for beginners: the guide you’ve been looking for!

If you’re looking for information on how to meditate, you know this is more than just a trend. You’ve probably noticed how a lot of people, including famous and recognized people, are benefiting from it. Meditation has actually been practised since ancient times in countries like Japan, China, India, among many others. Monks have used it for millennia to achieve enlightenment.

Now, thanks to globalization and the internet, this practice is just one click away. And it’s helping thousands of people to live a more wholesome and peaceful life.

That’s why I’m so glad you’re here!

You’re taking the first step into improving your life and your mental health. That’s something to be proud of. And I’m more than happy to help you with this guide on how to meditate for beginners.

Let’s get to it!

What is meditation, and what are its benefits?

When following too many influencers and coaches on the net, we may mistake meditation with some out-of-world experience. I’m sure we have all seen those memes about meditation being a psychedelic trip. And for people that meditate as a way of living like monks, it can happen, although I wouldn’t know for my own experience.

As a beginner in meditation, you’re not likely to feel like you leave your body; neither will you feel like your soul is soaring in an empty sky… Sorry about that. To most, meditation is more like a grounding experience, one that brings us to the here and now. A tool to improve and harmonize the relationship we have with our minds.

The point is to let go of the urge to control our stream of thoughts. It’s not about fighting against distractions; it’s about just allowing them to pass… not clinging onto them. Instead of getting infatuated with your thoughts, you’re allowed for that short period to just observe them. There’s no need to judge your emotions; just acknowledge them and then let them flow naturally.

That’s what meditation is really about, giving your body, mind and soul, a break to recharge energy and lower down the accelerated pace from day-to-day.

Among the advantages you’ll achieve with this practice, I think you’ll be interested in these proven health benefits:

• Healthier heart
• Stronger immune system
• Coping skills for stress, depression, and anxiety
• Improved memory
• More quality sleep
• Management of premenstrual syndrome.

And if these weren’t enough, learning how to meditate can provide these other science-backed upsides:

• Increased concentration and focus
• Increased self-esteem due to a better understanding and consciousness of your true self
• Improved response in addiction fighting
• Management of chronic and acute pain
• Promotes empathy towards others

Meditation types: which one is recommended for beginners?

You may not know it, but there’s not just one type of meditation. Different techniques are available for distinct purposes, while some may serve far more than one.

Not all meditations are beginner-friendly; some of them require previous training and familiarity. Finding the ‘correct’ type of meditation for you may take you some time. But if you are new to this, you may consider starting with mindfulness meditation.

Mindfulness meditation doesn’t require much for you to practice. Plus, it’s easy to improve just by repetition, and it doesn’t take much time. Let’s look at this and other types of meditation that you may want to try at some point in your meditation journey.

Mindfulness meditation

The first thing we may know is that mindfulness and meditation are not the same exact thing. Mindfulness by itself talks about a way of perceiving life. Being more aware of what surrounds you here and now. Mindfulness meditation, on the other hand, responds to being mindful during a certain period. Using it as a relaxation and grounding tool. They’re naturally related – practising mindfulness meditation will help train you to increase your awareness in everyday life too.

Later in this article, we’ll explain step by step how to meditate for beginners, using the mindfulness approach.

Transcendental meditation

Another practical technique for beginners, this method consists of repeating a mantra. Through softly spoken repetitive words, the aim is to achieve an elevated state of calmness.

The movement endorsing mantra meditation affirms it works with everybody. Even people that can’t meditate. The counterpart is that only certified teachers can teach it, so you’ll have to invest if you want to meditate this way.

Other types of meditations

Now, have a look at other types of meditation:

Bodyscan meditation 

It’s functional for checking your physical health and enabling full-body relaxation. As the name implies, it consists of scanning each part of your body methodically. The curious part is that you should do it from the feet up… after grounding your feet consciously. It may help with symptoms like depersonalization or dissociation.

Walking or moving meditation

Movement is a great way to be more mindful and meditate. If you’re not used to exercising, something as simple as walking will be more than enough. Other activities like dancing or yoga are great for meditating too.

But it doesn’t end there;

Moving meditation may include cleaning or baking-like activities. This type of meditation is great for increasing focus and enhancing energy. The technique is that you attempt to make each movement with great awareness and conscience.

Focus meditation

As a more extreme form of mindfulness, focus meditation concentrates your attention on one particular objective. Focus meditation usually requires some sensorial stimulant like a gong or beads. This method brings many considerable benefits, but it may also be more difficult for beginners.

Loving-kindness

What if I told you meditation could also promote empathy and kindness? That’s what this meditation is about. This ancient Buddhist meditation, also called Metta, consists in consciously wishing for the wellbeing and freedom of others and yourself. This practice awakens positivity, empathy, and even happiness, helping cope with depression, anxiety, and stress.

Now that you have a general idea of what meditations you may explore in the future. Let’s continue with our guide on how to meditate for beginners.

How to do mindfulness meditation: learning how to meditate from scratch

Ok, so we already stated that mindfulness meditation is not about emptying your mind, avoiding your thoughts, or having psychedelic experiences. We also determined that this type of meditation has much more to do with training your mind to focus and be present.

There’s no secret in here; it will take time for you to see the improvements. But it’s worth it, particularly if you’re struggling with anxiety or a stressful period in your life. The main goal of this method is that you become able to apply it to your everyday life. Not only being mindful when it comes to meditating but every day.

You’ll eventually be able to decide if you want to adopt this vision of life. But you should not run before you learn to walk.

So, first, let’s see how to meditate step by step.

1. Set an intention: having a purpose from the beginning may help fight the urge to quit meditation.
2. Wear comfortable clothes: neither too tight nor oversized, that may distract you.
3. Turn off your phone and other devices, or switch it to airplane mode.
4. Find the place where you would be the less distracted: you must reduce distraction as possible, particularly if you’re learning how to meditate.
5. Choose a time when there’s less noise: it’s recommended to meditate at the same time every day, so choosing a quiet time is beneficial.
6. Find a comfortable position: whether you’re sitting on a meditation cushion, or lying down, make sure that you are comfortable staying in the same posture for a few minutes. Even so, it’s recommended to begin in a straight sitting position as it prevents you from falling asleep.
7. Set a time for your practice. If you’re unsure, you may start with a couple of minutes and go from there.
8. Warm-up (optional): some people find it easier to focus if they’ve activated their body before meditation. Try some light yoga or stretching.
9. Close your eyes or keep them just slightly open: keeping your eyes open may lead you to be easily distracted. But forcing them shut may also have counterproductive outcomes. So, just find an in-between where you feel at ease and can calmly hold it for a few minutes.
10. Begin with a few deep breaths to set the mind into the mood.
11. Keep present that your mind may and will wander from time to time: Leave judgments outside; this moment is for you to be kind with yourself.
12. Recognize the time and space you’re in: give yourself these few minutes to perceive the present.
13. Notice any mental and physical sensation on your body: whether it’s tension, fears, skepticism, restlessness… Compassionately identify them, and let them go on their way.
14. Be aware of your breathing: where do you feel it most? Is it agitated or slow? Have you inhaled? Be aware. Have you exhaled? Be aware. But once you notice it, don’t try to modify it or control it.
15. Avoid trying to feel a particular sensation: it’s easy to get derailed into trying to actively feel more relaxed. But that may lead to frustration if the feeling doesn’t come out as expected.
16. Regulate your breathing (optional): once you get some practice, you may start timing your breaths. So you take the same time to inhale than to exhale. Counts can go from 3 to 8, depending on your capacity.
17. Let go of regulation after a few breaths and let your stream of thought run freely.
18. When you feel yourself clinging to any idea, kindly remind yourself to let it go. And repeat.
19. When you feel like it’s time to go back into your regular activities, do it slowly and with care. You may stretch a bit to re-activate your body.
20. Remember that there’s no doing it right or wrong. Meditation will always feel different, but as long as you’re doing it, it’s right.
21. Make it a habit!

While these steps are a guide and not a law, I hope they help you find your way into mindfulness meditation.

If not…

Remember that you can always turn to guided meditation, whether it’s through a trained instructor or a meditation app (you can see a list of apps and resources at the end of this article.)

Mindfulness meditation techniques

Some experts consider that any technique that focuses on acknowledging any present factor is also a form of mindfulness meditation.

In that sense, we may find some already mentioned in this article and some new ones:

• Walking meditation
• Bodyscan
• Mindful eating: consists of focusing on the sensations created while eating. It includes tastes, smells, and chewing.
• Grounding technique: it consists of counting at least one thing you can hear, one you feel, one you can see, one you can smell, and so on. This technique helps with anxiety and feeling present.
• S.T.O.P technique: the acronym stands for:
  • S: stop your current activities for a moment.
  • T: take a conscious breath but don’t change your regular pace.
  • O: observe your thoughts as if they weren’t your own. This way, you may analyze the situation from a different perspective.
  • P: proceed to reach your support circle. It may be a friend or a relative.
• Alternating your nostrils for breathing: it will equilibrate the oxygen on both hemispheres of your brain, increasing focus.

How many minutes should a beginner meditate?

Meditation is not an endurance race. The amount of time you meditate is less significant than you consistently practice… Even if for a few minutes. Some guided meditations only last around 2-5 minutes. And those are perfect for restless beginners who find it hard to stay still.

But in time, you may find that you enjoy practicing it for 15-20 minutes or more. All times are perfectly valid; just make sure you do it as regularly as possible. The moment you decide to begin meditating is the tipping point for change. Avoid judging yourself if you only achieved a couple of minutes! It’s always better than not doing it at all!

What to think about while meditating?

There’s no correct answer for this question, as the idea is to avoid controlling your stream of thought. Nobody can stop thinking, what you can do, is observe and then let go of your thoughts or let them pass by. It’s only natural that the mind wanders, and any kind of consideration can pop up when meditating –even some embarrassing visions!

But that’s ok!

As long as you let them go and allow them to pass by. And if you notice you got sucked into the thought, just go back to focusing on your breathing… no judgment, just repetition, and practice.

Finally, and as promised, I will provide a list of different resources such as apps, courses, and books for the meditation beginner.

Good apps and resources for learning how to meditate

The best way to stay on track when we have no idea how to meditate is by drawing upon guided meditations and experts.

In case you don’t have any, here you can find some interesting tools:

Mindfulness courses with certified instructors

• https://mindworks.org/meditation-courses/journey-level-1-fundamentals/#fillfreeformhttps://www.sharonsalzberg.com/

Guided meditation and videos

• https://www.youtube.com/watch?v=nmFUDkj1Aq0
• https://www.youtube.com/watch?v=MCYM1VtVb3A
• https://www.youtube.com/watch?v=mMMerxh_12U
• https://www.simplehabit.com/meditations

Apps and downloadable tools

• https://apps.apple.com/us/app/ucla-mindful/id1459128935?ls=1
• https://apps.apple.com/us/app/meditation-for-fidgety-skeptics/id992210239
• https://apps.apple.com/us/app/headspace-guided-meditation/id493145008
• https://apps.apple.com/us/app/whil/id975376798
• https://apps.apple.com/us/app/insight-timer-meditation-timer/id337472899
• https://event.us.artofliving.org/us-en/journey-app/?utm_source=post&utm_medium=blog&utm_campaign=&utm_term=&utm_content=
• https://www.calm.com/es?fbclid=IwAR0CSAVB-e5HyPXPOPSTXvDtj_oxKXWP_-W44WQ_m0hte2gaM6mSajA-Cnw

I really hope that this beginner’s guide for meditation generates a positive impact on your life. If you still have doubts about how to meditate, feel free to reach out to me for further information!

If you enjoyed this article, you may find our other piece about knowing your self worth.

Disclaimer – in this article there may be links to products that can help you with your journey to improving your feeling of self worth, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

Self-love & Self Worth

Welcome to this article on ‘know your worth’ quotes and tips to help you to see the importance of self-love and realize your own self-worth. You may have a good school education or degree, but I bet as a part of your training you were never taught the meaning of self-worth? This article takes you through the journey of practicing self-love and everything you need to improve your feelings of self-worth including inspirational know your worth quotes for him, her, work, and relationships.

Know your worth meaning

Self-worth is the fundamental state of being and is all about how you see and value yourself compared to others. Self-worth is analyzing your past with all its good and bad, knowing how it has made you different from others, and being proud of it. Self-worth is often confused with self-confidence. Self-confidence is only attained when you have acknowledged your self-worth. It is a feeling to of being powerful enough to do anything. To have high self-worth means to have a good opinion of yourself. Indirectly, it’s about you being your favorite person regardless of the past, future, and present life events.

Symptoms that call for self-worth realization

It’s high time to claim who you are proudly and unapologetically. If you ever find yourself in the following situations, then my friend, this article is solely intended for you:

• The first and foremost sign is not being confident.
• Feeling powerless to control how your life and situation evolves.
• Always in doubt about your choices and decisions.
• Hesitation and difficulty in accepting positive compliments.
• Always thinking about your flaws rather than strengths.
• Fear to take on opportunities.
• Always looking for external validations and pleasing others.

Working on increasing your sense of self-worth

Trust me; life is more complicated when you don’t value yourself. Everyone in the world is so busy being better than the other. Even the best ones have their weakness and flaws, but what they don’t do is- apply it to their whole life! They have got strengths, and are embracing them, and so should you. If you think confidently, you will know that even your negative traits can be turned into positives. If you want to know how to master this game, then click on the link.

Rome wasn’t built in a day! So the self-worth realization process is going to require both your time and patience. Read below to kickstart with your first step:

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• Know your worth – no one knows you better than yourself! So learn to value your true self. What is it like? What are your strengths? weaknesses? Fears? Dreams? What are you good and bad at? Your best and worst qualities?. You have to be honest with yourself and make peace with your authentic self.
• Fake it till you make it – an old saying, but it works! No one knows the real you apart from yourself. If you act confidently and positively people will buy it, and so will your own brain after a while! Click on the link below to learn how to be a pro in it.
• Self-compassion – it’s time to tell your nasty self-critic to shut up! When you keep dwelling on your mistakes and flaws, you establish a sense of inferiority complex or inadequacy. We all make mistakes. Trust me; I have made many blunders in my life, but you can always move on!
• Take responsibility – I know it feels all cozy lying in your bed, watching Netflix and scrolling Instagram. But trust me, the taste of being responsible is unbeatable. It’s easier to blame circumstances for the way things are, but learning from them and working through them will help you move forward and give you a sense of achievement. Either you can ignore the responsibility thinking there is nothing you can do, or you take in-charge of what’s happening. What happens to you sometimes is completely 100% on you.  Here, the key is choice. You can always decide what happens to you. Your decisions and sense of responsibility can make or break any situation. So you choose what it’s going to be? Being stuck at where you are? Or evolving for a better life?
• Self-care – The main reason for low self-worth is neglecting your self-care. Maybe you are in a routine that doesn’t help your body; maybe you are with a person who doesn’t realize your worth. The direct root towards self-worth is: Cut what doesn’t help you evolve. Do whatever makes your soul soar! Take a long shower or bath, snuggle up and watch your favorite movie, go out for your favorite meal or drink, do what you love doing a little bit of you time goes a long way. Doing these small things won’t change anything overnight, but will help your subconscious mind realize that you are well taken care of and worthy in all ways. Little things matter. With every small step, you are moving towards self-care.
• Social media – The most potent platform that can do good or harm! It depends on how you interact with it. If you seek validation from social media or compare your life to others! Then it’s time to take a break. You know this already, but we are telling this again, the number of followers, likes, and comments will never define you. The Instagram or Facebook friends you follow don’t live a perfect life either! Social media is just for fun, and it is not a place for you to seek acceptance. A break will be good for your self-worth. The topic of social media and mental health can go on and on forever. If you want to read more, click on the link.
• Invest in you – It can be about giving yourself proper time to develop, learn, and rest. An investment in yourself can be in any form, either it can be gym, yoga class, therapy, a much-needed vacation, learning a new activity, or anything else you enjoy. Investing in yourself helps you radiate positivity and makes your self-esteem flourish. Again, these actions may be small, but they develop your inner self-worth in a way that you can’t even imagine. All the love you are searching for out there in the world is inside yourself. Why not invest some of your time each day in reading our know your worth quotes below to cement them into your subconscious!

Why is self-worth so important?

It can feel like everything is going wrong when you feel detached from yourself! High self-worth spares us from many mental and emotional rollercoasters. On the contrary, low self-esteem has been the prime reason for addiction and overuse of substances that might cost your life. Low self-worth creates a relentless feeling of despair and inadequacy. Now you see, the harm is not just limited to mental health, but it even affects you physically.

So one reason to beat it all: self-worth is a way to live a positive life by improving your mental and physical health. The topic of self-worth is a big ocean to dive into; read below to uncover the advantages of self-worth.

• Meet your needs: when you value yourself, you trust yourself to meet any needs and responsibility that comes in your way. You make an effort, trust your decision, and take on every opportunity.
• Problem-solving: problems are inevitable! We all encounter some problems in our daily lives, be it at work, home, or society. To take on these problems effortlessly, you need to believe in yourself. You might even need to reach out for some external help, which you can’t do, fearing other’s judgments. When you feel confident about yourself, problems become a lot easier to handle.
• Making bold decisions: I know it’s risky when the outcome is dependent on your own judgment. When you have poor self-worth, you doubt your experience and knowledge, and only strong self-worth can sort that out. With solid self-esteem, you can decide the degree of risk associated with a particular situation and reason out the best possible choices available. You don’t fear judgments and failures with solid self-worth because these things will not change the real you.
• Positive relationships: maybe you are seeking love, maybe you please your friends to stay in the crowd? Stop! You can have a much more honest relationships. And that only happens when you will value yourself. When you don’t hide who you are, you are honest with yourself and people around you. You don’t put up with toxic relationships with a strong self-esteem because you know how you deserve to be treated.
• Being practical: people who value themselves highly know that perfection is an illusion. These kinds of people are so in sync with fundamental humanity that they don’t follow fake standards to stand clear on them. So it’s important to value yourself to stay in the real imperfect world rather than creating fake perfection scenarios in your head and curse yourself for not being able to follow them.
• It makes you stand strong: the only fragile thing loved in this world are flowers and babies. Unless you are any one of them, being fragile is not for you! Valuing yourself makes you stand rigid to setbacks in life. When you are low on self-worth, you allow yourself to be devastated by failures. Self-worth doesn’t make you a loser even when something hasn’t gone as planned. You simply take it as a lesson or experience and apply it in future opportunities.

Know your worth quotes & mantras – learn to value your true self!

Out of all the motivating sections you went through in this article, this one is going to be your favorite. Quotes and sayings can work like magic to uplift us. They are short, simple, require less time to read, and hit you directly to the core of your heart. Here we have highlighted a few know your worth quotes to back you up if you’re feeling down on yourself. Scroll below to read them:

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Know your worth quotes for her:

“When you please others in hopes of being accepted, you lose your self-worth in the process.” – Dave Pelzer

“Women must learn to find self-worth within themselves, not through others. It is important to carve out a place just for you.” – Georgette Mosbacher

“Having a low opinion of yourself is not modesty. It’s self-destruction. Holding your uniqueness in high regard is not egotism. It’s a necessary precondition to happiness and success.” – Bobbe Sommer

“The problem isn’t that I think so highly of myself. It is just that you think so little of yourself. Live life BIG, BOLD and OUT LOUD!”― Shannon L. Alder

“Don’t waste your energy trying to change opinions … Do your thing, and don’t care if they like it.”– Tina Fey

“Only when you are aware of the uniqueness of everyone’s individual body will you begin to have a sense of your own self-worth.” – Ma Jian

“To love yourself is to know that your past does not change your worth.”- Unknown

“Never forget that once upon a time, in an unguarded moment, you recognized yourself as a friend.” ― Elizabeth Gilbert

“Sometimes all you have to do is forget what you feel and remember what you deserve.”- Unknown

“Your value doesn’t decrease based on someone’s inability to see your worth.”- Unknown

“Your crown has been bought and paid for. Put it on your head and wear it.” – Dr. Maya Angelou

“As long as you look for someone else to validate who you are by seeking their approval, you are setting yourself up for disaster. You have to be whole and complete in yourself. No one can give you that. You have to know who you are – what others say is irrelevant.” – Nic Sheff

Know your worth quotes for him:

“A man cannot be comfortable without his own approval.”— Mark Twain

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” — Thomas Jefferson

“Remember always that you not only have the right to be an individual, you have an obligation to be one.”– Eleanor Roosevelt

“The way you treat yourself sets the standard for others.” – Sonya Friedman

“When you refuse to settle for less than the best…the best tends to track you down.” – Mandy Hale

“Your value doesn’t decrease based on someone’s inability to see your worth.”- Unknown

“What a man thinks of himself, that it is which determines, or rather indicates his fate.” – Henry David Thoreau

“When you start seeing your worth, you’ll find it harder to stay around people who don’t.”- Unknown

“The man who does not value himself, cannot value anything or anyone.” – Ayn Rand

“Know your worth and believe in it. Live life accordingly. No one will dare to let you down.” – Dr. Anil Kumar Sinha

“Refuse to accept another’s estimation of yourself.” – Alison Stormwolf

“Life is ten percent what you experience and ninety percent how you respond to it.” ― Dorothy M. Neddermeyer

Know your worth quotes for work:

“You are the only person on earth who can use your ability.” – Zig Ziglar

“With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.” – Dalai Lama

“Follow your dreams, believe in yourself and don’t give up.” – Rachel Corrie

“When teachers doubt your potential, show them how wrong they truly are.” ― Ace Antonio Hall

“Know your worth. Then add tax.” – Anonymous

“We are the brightest Star of our sky though we often fail to notice our own brilliance in the presence of others’ light.” ― E.L.Blade

“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”– M. Scott Peck

“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life, but define yourself.”– Harvey Fierstein

“If you wish to achieve worthwhile things in your personal and career life, you must become a worthwhile person in your own self-development.”― Brian Tracy

“Do not undervalue what you are ultimately worth because you are at a momentary disadvantage.”― Sherry Thomas

“When you understand that your self-worth is not determined by your net-worth, then you’ll have financial freedom.” – Suze Orman

“You are very powerful, provided you know how powerful you are.” – Yogi Bhajan

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

“Your net worth can fluctuate, but your self-worth should only appreciate.” – Chris Gardner

“Your most important sale is to sell yourself to yourself.” – Maxwell Maltz

Know your worth in a relationship quotes:

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”– Lucille Ball

“Remember, you’re not half of anything, you’re twice of everything.”― Viet Thanh Nguyen

“Don’t let your past dictate who you are. Let it be the lesson that strengthens the person you will become.” – Unknown

“Never settle. Know your worth.”- Unknown

“There is one irrefutable law of the universe: We are each responsible for our own life. If you’re holding anyone else accountable for your happiness, you’re wasting your time. You must be fearless enough to give yourself the love you didn’t receive.” – Oprah Winfrey

“All that matters is that you know your worth. If they don’t know your worth realize that it’s OKAY because they aren’t meant for you anyway.” – Sonya Parker

“Any relationship that never considered your values should not stay longer in your heart. know your worth!” – Terry Mark

“They keep disrespecting you because they have no respect for you, and you keep holding onto them because you don’t know your worth.” – Sonya Parker

“Two things you will never have to chase: True friends & true love.” – Mandy Hale

“Be with a person who treats you like their crown, proudly honoring you in front of the world. Not with someone who treats you like a trophy, secured for their sense of achievement.” – Henna Sohai

If you found these quotes inspirational you can find more here.

I hope you enjoyed this article on how to realize your self-worth including inspirational know your worth quotes. Living your life to the best of your ability is so important! For more great tips on how to get the most out of life take a look at our other articles about leading a joyful life and living with gratitude.

If you have any comments or requests please get in touch here.

 

Disclaimer – in this article there may be links to products that can help you with your journey to becoming happier, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

‘I just want to be happy with my life‘. Every living being deserves to have a life full of love and happiness. It is the minimum to which everyone aspires. Anyone who has these two things in their life can develop their capabilities to the fullest.

There is a moment when we say: “I just want to be happy and loved.” We have all been at that point at one time or another. This should be clear: these are basic needs that every human being requires to have a fulfilling life.

You can be sure that love, joy, and happiness are indispensable for a successful and enjoyable life. However, they are not gifts or things that come into your life as a surprise. You must make a decision to live this way.

There are some actions you can take to get your life on track to a state of well-being. There are also certain attitudes you must assume to identify and welcome these changes.

Now let’s get to know some ways to lead a joyful life.

‘‘Happiness is reality minus expectations.’’

This quote by Tom Magliozzi suggests that people tend to be happiest when their expectations aren’t unreasonably high.

What other definitions of happiness are out there?

First of all, it is necessary to describe the term happiness. Sometimes, we think we know the meaning of a word, but we find it difficult to explain it. If someone asks us, we will go round and round in circles without giving a concrete answer.

The Oxford dictionary defines happiness as good fortune or luck. It is also related to success and prosperity. It speaks of a state of pleasant satisfaction with the circumstances of a person’s life.

So, we can conclude that happiness is an emotion that occurs in a conscious being when they reach a moment of contentment and well-being or have achieved specific goals.  However, anyone can give it a different meaning.

“I just want to be happy and loved” Is it true – happiness is only real when shared?

Human beings are an accumulation of emotions. From an early age, we need care and attention. The urge to feel important and unique to another person is the most natural thing in the world.

However, that is not the whole answer. That need comes from the desire to know that we are compatible with other human beings. It doesn’t matter if it’s a friend, a family member, or a romantic partner.

When we relate to someone and build a space of intimacy and trust, that feeling of harmony is one of the best things we can experience.

In conclusion, happiness can be increased when we have someone special to experience it with.

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Finding happy moments with happy habits

The first step to finding joy in everything is to stop expecting happiness to fall from the sky. You must make a decision and understand that you learn something from all of your daily experiences.

Love and happiness are things that come to life when we do the right things. You must work for it and have the correct attitude. Even if you are in a difficult situation or have a rough patch, there are always things to be glad about. You just have to take a really good look.

You must take time for self-care and enjoy your day-to-day life. Accomplishing small goals in short periods is the best plan.

You can perform small daily habits that you like and enjoy them to the fullest. It doesn’t matter if it’s just a few minutes a day. You will see that they will influence your mood for the rest of the journey.

You must make an effort to be aware of the good things you have. I’m not just talking about health, family, or work. I’m referring to situations that you live every day that normally go unnoticed.

It could be a place you frequently go to, or people you share your daily life with. There are multiple situations in your day where you can find joy.

Focus on the good

Positive thinking is not about denying trouble or ignoring negative situations. It is about hoping for the best and focusing on solutions rather than problems. Even this type of reasoning can be beneficial to your health.

Positive thinking is ideal for reducing stress. But not only that, according to the people at Mayo Clinic, it can generate several health benefits.

They claim it can increase life expectancy and reduce rates of depression and distress. It can build resistance to the common cold and promote psychological and physical well-being. In addition, it can improve cardiovascular health and decrease the risk of death from heart disease.

As we can see, positive thinking not only helps you lead a happier life but also a healthier one.

Mindfulness

In recent years the term mindfulness has become famous. This practice comes from Buddhism and can be used to combat anxiety and depression.

Mindfulness is about being aware of your body, mind, and feelings in the present moment.  The idea is to create a sense of calm from mindfulness of what is happening in our daily lives. All of this without judgment, attachment, or rejection of the experience in any way.

It is a type of meditation that allows us to observe and learn from our daily experiences. We can analyze the workings of our minds and approach ourselves and others with kindness. If you want some data or scientific proof of its efficacy, you can check the following article.

Switch off and slow down (do some meditation)

As you can imagine, one of the ways to lead a joyful life is to include meditation in our daily life. Switching off and slowing down is a necessity for anyone in today’s world.

People who regularly practice meditation are better prepared to face the challenges of life. They develop tools that allow them to process the problems in a better way. Therefore, they are happier.

Even just the act of taking the time to take a breath, close your eyes, and analyze the situation is already a victory.  However, let’s see what benefits meditation can bring to your life.

Main benefits of meditation

• Gain a new outlook on difficult situations.
• Develop stress management skills.
• Focus on the present moment.
• Lessen negative emotions.
• Increase creativity & imagination.
• Increase tolerance & patience
• Improved emotional health and increased happiness.
• Increased personal awareness.
• Development of emotional intelligence and empathy.
• Improved memory.
• Relief from anxiety, stress, and depression.
• Reduction of blood pressure.

Being thankful with gratitude

The act of gratitude can radically change your mood. It can have a positive effect on your life. You only need to invest a few minutes a day to do it.

You can keep a gratitude journal. It may seem simple, but it is a powerful tool. All you need is a notebook or app to write down the good things that happened to you during the day.

Even if you are going through a hard time, you will find that there is always something to be thankful for. Maybe it’s just something that made you smile for a moment or some unexpected help. As the days go by, you will see many things to be thankful for and joyful for.

If you want to read more about gratitude you may want to take a look at our article on ‘Living with Gratitude’ here.

Surrounding yourself with positive people – Find your tribe

To feel happy and loved, you will need the support of the right people. Your circle of friends and family must be in tune with your interests. You must keep pessimistic persons out of your life, or at least not let them influence you.

Find your tribe of people who seek happiness and practice positive thinking. This way of life is contagious, so it’s the best thing you can do. This way, you can inspire and influence each other to be happier and more positive.

Find a job you love or join a volunteer program.

If you want to be happy and lead a joyful life, it is essential to do what you love. It would be ideal to have the job of your dreams or practice the profession you studied or learned. However, we know that not everyone enjoys this.

Those who have a job they love can develop their capabilities to the fullest and feel successful. That feeling of being in the right place and doing what you love is priceless.

If you are forced to work in something that does not meet your expectations, you have an option to compensate for its shortcomings. You can join a volunteer program where you feel helpful and like you are making a difference.

Volunteering and helping others in vulnerable situations, for example within your community, can be a rewarding activity. It may also be your way to feel valued and loved.

You may find it hard to organize yourself and find the time to do it. However, the effort will be worth it. Getting involved in a project where you can use all your skills will bring joy to your life.

Fulfilling an important task or an activity that you love, whether paid or unpaid, will always bring you joy. That harmony is vital to being happy.

Love nature

For most people, nature has a positive impact on their lives. Doing outdoor activities and visiting beautiful places is one of the best ways to lead a joyful life.

A walk in nature can relieve feelings such as sadness and loneliness. Particularly if you visit beautiful places that cause great admiration. It is even better if the connection to nature is more active. You could do activities like feeding the birds, bird watching, planting flowers for the bees and butterflies or nature journaling.

It has been shown that children who have more contact with the natural world tend to have better self-esteem.  Nature teaches them to take risks and unleash their creativity. In addition, they can exercise, play, and discover. These activities are essential for human development.

Nature can also help those suffering from psychological disorders by providing a source of calm and concentration.

Being in contact with nature is essential for a happy life. It is a way to counteract the pace of life and the worries of the modern world.

It doesn’t matter if you live in an urban city. You should find a way to enjoy the green areas you have nearby or travel as often as possible to rural and wild destinations.

Find a pet to love.

If you want to feel loved and happy, get a pet! Domestic animals are a magnificent source of love and joy. It is known that you can develop beautiful relationships and strong connections with pets.

Having a pet helps you cultivate love in two ways. First, the animal you choose will make you feel like the most loved and relevant person in the world. Their loyalty and affection will touch you in many ways. Secondly, the care that this companion requires will make you experience exceptional devotion.

The sense of duty needed to care for another can only be achieved through love. But you can be sure that you will be rewarded with beautiful moments of happiness and contentment with your beloved animal.

Happy body, happy mind.

Exercising, practicing a sport, yoga, or simply doing some physical activity is essential to lead a joyful life. It is a way to love ourselves, our bodies. Exercise also has a significant impact on self-esteem.

Do you need a reason to exercise besides weight loss, maintaining your figure, and improving your health? Yes? OK well then, what if I told you regular training will make you a happier person!

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When we exercise, we feel more powerful and more capable of achieving new goals. Why does this happen?

It is indisputable that physical activity fills us with vitality. This is due to the endorphins that are produced through a chemical process during exercise. They have a direct impact on our minds. We feel happier, with less pain, healthier, and with greater well-being. Exercise even makes us look more attractive and have better self-confidence. This undoubtedly improves our thought processes and even our social relationships!

So the next time you say: ‘’I just want to be happy”, you already know some tips to achieve it. We hope these tips to lead a joyful life have been helpful. The power is within you, you just have to take your first step on the road to happiness.

I just want to be happy quotes (to inspire you):

‘’I think the key to life is just being a happy person, and happiness will bring you success.’’ – Diego Val

‘’Happiness grows at our own firesides, and is not to be picked in strangers’ gardens.’’ – Douglas Jerrold

‘’The search for happiness is one of the chief sources of unhappiness’’. – Eric Hoffer

‘’I just want to be happy, have kids, enjoy my life, help others and create some good work.’’- David Walliams

‘’No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.’’- Barbara De Angelis

‘’My ambition is to be happy.’’- Penelope Cruz

‘’Success is getting what you want. Happiness is wanting what you get.’’- Dale Carnegie

‘’What everyone wants from life is continuous and genuine happiness.’’- Baruch Spinoza

‘’If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.’’- Andrew Carnegie

‘’The less you want, the richer you are. The more you need in order to be happy, the more miserable you’ll be.’’- Yanni

‘’If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help someone else.’’- Confucius

‘’If you want others to be happy, practice compassion. If you want to be happy, practice compassion.’’- Dalai Lama

‘’To be without some of the things you want is an indispensable part of happiness’’. – Bertrand Russell

‘’Happiness is not the absence of problems, it’s the ability to deal with them’’ – Steve Maraboli

‘’A great obstacle to happiness is to expect too much happiness.’’- Bernard de Fontenelle

‘’The secret of happiness is freedom, the secret of freedom is courage.’’- Carrie Jones

‘’Nobody really cares if you’re miserable, so you might as well be happy.’’ – Cynthia Nelms

‘’Happiness is not something ready made. It comes from your own actions’’. – Dalai Lama

 

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