Meditation for Big & Tall Men

By Jade Piper, Guest Columnist

Imagine yourself sitting cross-legged on a mat on a quiet evening. The house is still all around you; you could probably hear your heart beating if you listened hard enough. You close your eyes and you take a long, deep breath. As you breathe out, you can’t help but wonder, “What’s even the point of all this?”

To a lot of people, meditation is a great way to improve their mental well-being. However, for many men, meditation seems like a pointless activity that yields no results. If you are a big and tall guy wondering whether or not meditation is worth it or if you are doing it right or not, you are not alone.

Today, not only do men try outdoorsy activities but more and more are venturing into meditation. However, a lot of them often get into it thinking it has instant results, only to give up when they realize it is not a magic solution to all their problems. This guide is going to take a deeper look at meditation for big and tall men and some of the ways you can benefit from it.

Why should men meditate?

Meditation can be a great tool for reducing stress and improving your emotional response to various life situations. Some studies have also shown that it can even result in changes to your physiology. Therefore, if you feel like you need to improve your mental well-being, meditation might be exactly what you need.

According to a 2013 study, meditation led to a positive alteration of gene expression in multiple subjects by reducing pro-inflammatory genes. Another study found that meditation improved the gray matter in the brain in the hippocampus region, which is responsible for memory, self-awareness, compassion, and creativity. Other studies have also found that meditation can lead to a better immune system, better attention span, improved emotional control, increased willpower, and more. This just goes to show that meditation can improve your life in pretty much every way!

There are different meditation styles that you can explore. The key lies in finding what works for you and sticking to it. For the best results, consistency in your meditation practice will help you turn it into a new healthy habit. To reap even more benefits, you want to also keep pushing yourself and learn more challenging meditation aspects.

As a man, focusing on your breathing will help you calm your mind and be more focused on various tasks. It can also help reduce anxiety and stress.

How to meditate for men

If you are a complete beginner, a great technique that you can start to ease yourself into meditation with is counting your breath. Alternatively, you can simply focus on your natural breath until everything else fades away and it is all you can hear. Additionally, there are also many guided meditation apps, among other free meditation resources that you can use.

There has been a recent surge in the popularity of meditation for men. With this popularity, more and more meditation resources are now available than ever before. Here are some amazing free resources that you can look into:

• Podcasts like Untangle, Mindfulness Meditation Podcast, and The Daily Meditation Podcast.

• YouTube Channels like The Honest Guys, Michael Sealy, and Jason Stephenson.

• Spotify Channels like Nature Sounds and Focus and Concentration.

• Blogs like The Muse, About Meditation, and Life and Dare.

• Apps like Aura, Ten Percent Happier, and Headspace.

Wondering where to start with meditation? Well, as mentioned earlier, the key is finding a technique that works for you. The good news is that meditation can be done by anyone, regardless of age, gender, or body type. It can be done in various ways, including counting breaths, guided meditations, or even simply being present in the moment. Whatever style of meditation works best for you is entirely up to you!

Once you find a technique that you love, your next challenge is being consistent. Meditation is like working out; you can’t just do it once and expect results. You need to do it regularly and be consistent with it. It is frustrating and exhausting when you start, but once it becomes a habit, it becomes a lot easier.

How to select the right type of meditation

There are many types of meditation, but the most common is focused attention meditation. This type of meditation involves focusing on one object or thought for a specific amount of time.

Other types of meditation include mindfulness meditation, which involves paying attention to your present moment experiences, and mantra mediation, which involves repeating a word or phrase to focus your mind. There’s also vipassana or insight meditation, which helps cultivate focused attention; and tai chi and qigong meditation, which are often used for stress relief and overall well-being. It's also possible to practice meditation with others in a group setting.

It's important to find the type of meditation that works best for you and fits your lifestyle.

When choosing the right type of meditation for you, your first step has to be mentally and emotionally preparing yourself for meditation. To do this mentally, set aside time each day to focus on your breath and thoughts. Try to avoid anything that will distract you from your focus, such as television, phone calls, or working on a computer.

Emotionally, it is important to be comfortable with the idea of being still and in control. Begin by practicing mindfulness at home before you ever attempt meditation in a formal setting. Once you are comfortable with the basics of mindfulness, you can begin exploring different forms of meditation that will help you connect with your innermost self.

Tips for Meditation for Beginners

When starting with meditation, it is important to remember that you are learning a new skill. You cannot expect to be an expert or get the best results from day one.

Next, it's important to find a technique that is comfortable and manageable for you. Make sure to listen to your body and give yourself time to get used to the practice.

Here are a few tips and tricks that will help you meditate like a pro in no time:

• Choose your time and place wisely

  
  

  First, you want to be intentional in dedicating some time every single day to meditation. Next, for the best results when you meditate, you need to ensure that you are doing it in a quiet and comfortable place. Try to minimize the distractions that you will have to deal with as much as you can.

  
  

  Also, try to do it when your mind is not too cluttered. This is why a lot of people meditate early in the morning or at night right before going to bed and not in the middle of a busy workday.

  
  

  If you can, you should also try to meditate at the same time and in the same place every day. This will help you turn it into a habit because your brain will switch to meditation mode as soon as you walk into your meditation space. However, if it is not possible for you to meditate in the same spot every day, just find a quiet place where you are least likely to be disturbed.

  
  

• Choose a comfortable place to sit or recline in

  
  

  Being comfortable is important as you meditate. However, do not get carried away by getting so comfortable that you fall asleep.

  
  

  Instead of meditation while lying down, sit up on a chair or bench. Sit with your back straight and your feet firmly planted on the floor to get the right balance and posture. This will also help you focus better. You can also use a floor cushion in a cross-legged position.

• Set your timer

  
  

  When you are starting with meditation, you need your sessions to have a fixed start and end time. Without a timer, your mind will wander, and you will find your focus shifting as you try to figure out how long it’s been since you started. You may even be tempted to end things early.

  
  

  Start with 5 minutes sessions for about a week, then graduate to 10-minute sessions. Keep going with 5-minute increments every week, meditating until the alarm rings. Also, do not be afraid to adjust your sessions to make them last longer or less as needed!

  
  

• Pick an anchor point

  
  

  Next, you need to decide what you would like to focus on during your meditation. When you meditate, you need an anchor point or a focus point. This is the thing that you focus on to help you stay grounded in the present. Your anchor point could be anything; the sound of your breathing, a mantra, the sound of a ticking clock, and so on. Whenever your brain wanders, pull yourself back to your anchor.

  
  

• Close your eyes and take a few deep breaths to center yourself

  
  

  Taking a few deep breaths will help center you and pull your mind to the moment. Once that’s done, you can now begin to focus on your breath and relax your body as you breathe in and out. When you feel ready, begin to think about your thoughts and feelings of the day, and let them drift away as you focus on your breath and relaxation.

• Practice every day

  
  

  Challenge yourself to meditate every day for 7 days. Then try to do it for 30 days without missing a day. If you do miss a day, though, that’s OK. No need to beat yourself up over it. Forgive yourself, then start your 30-day streak all over again. This way, you will be able to turn it into a habit that you expect to do every single day.

Meditation for Big and Tall Men

There are many reasons why meditation may be beneficial for big and tall men. One of the main reasons is that it can help to increase focus and concentration, which can be important in both personal and professional contexts.

Additionally, meditation, when combined with the power of daily affirmations, can also help to improve your overall mental health and well-being. Meditation has also been shown to have several positive effects on physical health, including reducing stress levels and improving sleep quality. Overall, these benefits make meditation an important tool for men of all ages and backgrounds.

If you are big and tall, you’ve likely had to deal with people perceiving you as “different” all your life. Whether you like it or not, over time, such things can take a toll on you. This is why big and tall men may benefit more from meditation. Because of the extra stress caused by people’s perceptions of them, bigger guys can turn to meditation to help them learn how to manage this stress better. In the end, this is the key to a longer, healthier life.

How to Choose Men's Meditation Clothing

There are a few things to keep in mind when choosing meditation clothing for men:

• First, comfort is key. You want to be sure that you're wearing clothes that won't distract you from your session. Go for highly breathable clothes. This will guarantee your comfort as you meditate. At the same time, try to ensure that they are not too tight.

• Second, consider the climate you'll be meditating in. If it's warm outside, keep it light and breezy with your fabrics. For example, you can choose to stick to the basics with a simple tee and loose shorts as a starting point. If the weather is cold, wear something warm and cozy instead.

• Finally, think about what you feel most comfortable in. Meditation is a personal practice, so it's important to wear something that makes you feel good.