How to meditate for beginners

how to meditate for beginners

Meditation is far more then sitting still for a few minutes a day, or taking a power nap. Meditation is about calming the chaotically rushing torrent of your consciousness, and turning it into a focused, powerful, well directed and ordered mind. It is about both. gaining control and releasing it in order to be more productive, and happy in life. It is also about gaining a deeper sense of understanding about the world around you and the person inside you.

The first step towards deeper meditation is the desire to learn and the ability to master simple meditate. Many will think that meditation is wasted time spent “daydreaming” or doing nothing, but research has proven that medication practices can help improve mental focus and performance. It can be helpful to think of meditation’s purpose as being akin to sharpening a blade or saw; while dull they can still cut, their ability to do so is greatly diminished. However, after only a few short passes over the whetstone, they can slice through the toughest obstacle with ease. Your mind can become dulled when you continually try to slog through mentally intensive tasks. Taking a few minutes to step back and meditate can resharpen your mental abilities.  In addition to the physical benefits, medication can also bring with it many health benefits such as lowering blood pressure and heart rate, reducing stress, and many others that can contribute to a longer life span.

Meditation for beginners.

Meditation requires very little from your physical environment, though it is best to start practicing in a quiet, comfortable area until you are more adept. The following is a walkthrough that will teach you how to meditate for beginners.

First, you will want to get comfortable, either sitting in a chair or with your legs crossed on the floor. The key is to be in any position that you can hold and be relaxed for around five minutes, to start with. Setting and getting used to a timer on your phone, or any device that can be set to a soft ring tone, can help you later on. Also, you may want to write down a list, if you have not already, of anything you need to do and be sure to leave these things on the paper and out of your mind.

Now to begin, take a slow look around the room. Tell yourself that this is a safe and calm place, in which, you are free to let your mind relax here. It is normal at this point to close your eyes and begin to block out the constant input from your sense of sight. Some choose to meditate with their eyes open and use a visual focus, such as a candle flame.

Now that your body is ready to begin:

Once you have let your mind clear, and your visual input is either eliminated to focused solely on one point, it is then time to focus on your breathing. Inhale slowly, and when your lungs are full, exhale slowly. Sometimes simply focusing on this slow,steady, and rhythmic life giving aspect of your body can help you relax your mind.

Disruptive thoughts may begin to try and creep up on you. The things you may have written on the list of what you will do after may be the most prominent sort of thoughts. The thoughts may be ones such as; “Oh, I need to do the dishes.” ,”I have a appointment tomorrow.”, Mental tangents such as, “I wonder if anyone else is meditating right now?” are also common internal distractions that arise when trying to meditate.  These are all very normal thoughts that may arise, as annoying as they may seem, they are a  good sign that you are on the right track. Gently and firmly push them aside, acknowledge to yourself that you will deal with them latter, after your meditation time is up. If you  begin to worry that you may miss something, remind yourself that there is a timer and that everything is planned out accordingly.

Eventually you till reach a point that the distractions will cease coming. Sometimes this can take more than a few minutes. Remember to either keep your eyes closed or on the focus. Concentrate on your breathing and imagine your worries and distractions passing out with each exhale. As you continue to focus on your breathing, relax your body as best you can.

Moving deeper into a meditative state.

Allow your breath to become the only focus you have. Each breath is slow and deep, and as you breath let your body relax and feel the stress and tension of life begin to slowly melt from your shoulders. Continue in this state until you feel no more stress in your body.

You can slowly allow the sounds of the world to re-enter your mind, but not dwell there. The ticking of a clock, the sound the wind outside, or even rain on your rooftop may slowly begin to drift pass your consciousness. At the point however, live and exist only in the moment. There is no past, or future, merely exist in this state of being without being affected.

Hold this state till your timer chimes. When it sounds you with either open your eyes if they’ve be closed or blink them once slowly if  you were intent on a focus point. Take one final slow and deep breath before you let yourself begin to return to where there is time in motion and the medication is drawn to a close.

Yoga and meditation.

Yoga synergizes well with meditation as it focuses on relaxing the body, and once the body is relaxed the mind will find it far easier to follow. Combining Yoga poses with your meditation sessions can help enhance the cleansing and restorative aspects from them. While not everyone will use the same position, the following are some commonly recommended poses to try.

First ,and simplest for most, is the Prarambhik Sthiti: This is simply sitting up straight, with your legs together in front of you with toe pointed upward. Your palms should rest just behind your buttocks with fingers splayed and pointing away from your body. You can relax some of your weight onto your arms and begin your meditation.

The next two are very similar, they are the Shavasana and Advasana: Shavasana is laying on your back with your arms at your sides, while Advasana is laying on your belly with your arms stretched above your head.

Another popular pose to use is The Modified Swastikasanatikasana: It involves folding your legs against you while sitting up straight and closing your eyes, much like many of us did in elementary school, only with a bit more stretching involved.

Lastly is Vrajrasana: For this one you are more of less just sitting on your legs which are folded under you. People with knee or hip problems may find this one more difficult to relax in, however it is another one that is very popular to try and use.