Meditation For Beginners -
The New You Starts Here
Where & What You Need
Meditation for beginners gives the basics of what you need to get started. So lets start with 'Where to meditate?'
The right place for you depends on your life style and the space your have available. If you have a quiet place to which you can retreat to regularly basis that would be ideal.
But all you really need is a pleasant, clean, naturally lit room or space. Create your own oasis of calm using what you have. Do not let external circumstances such as noise deter you.
With practice, you will be able to enter a meditative state even when there are things beyond your control such as noise.
Once you have decided on the place, get suitably and comfortably dressed so that you are neither too cold nor too warm.
You will need the following depending on how you choose to meditate:
- A sturdy mat or rug useful even for outdoor meditations
- A rug or towel helps if the floor is hard or cold
- A chair – good posture is important so a hard backed one is ideal
- A comfortable cushion especially if you sit on the floor
Meditation For Beginners – Length of Session
I personally started with 1 minute every day for the first two weeks.
I know this does not sound much, but that is the idea. I didn’t want to think of meditation as one more thing for you to do.
So start with a minute in the morning when you are fresh and minute at night. You will find you increase the time without realising it.
Short regular sessions are better than long irregular ones. Before long, 10 minute sessions will fly by.
Don’t try to meditate when you are too busy, over-stimulated by caffeine or alcohol.
Minimize obvious distractions by for example taking the phone off the hook or switching it off.
Preparation For Meditation
Do not rush in meditation.
- Sit comfortably
Meditation often involves sitting quietly so it is important that you are comfortable.
If you crossing your legs is not comfortable for you, then sit on high backed chair.
Place your hands either face up or down on your thighs
- Relax first
Repeat word you feel will help you relax such as
- I am relaxed
- My mind is calm
- My mind is alert
- I am awake
- Breathe slowly and deeply for the diaphragm
Place your hand on your upper chest for a moment. You will probably notice a slight rise and fall.
To meditate you need to breathe consciously, creating a slow, deep, rhythmic breathe cycle using your lungs, abdomen and diaphragm. Inhale; pause; exhale; pause.
Breathe counting not only harmonizes the mind and body but it also keeps the mind from being distracted.
Going Into Meditation
You will feel the difference as physiological and mental changes take place. You move from one state of mind and body to another.
Visualize the doorway as you prepare with relaxation and correct posture and breathing. See yourself going over that threshold.
During meditation for beginners, entry is slow but with practice you will be able to enter this state more quickly
Meditation For Beginners –Dealing With Distractions
It is common to become distracted when meditating. Your thoughts may start to wonder without warning, don’t dwell on them just let them pass.
Then bring you mind back to your chosen subject of meditation. If it happens again, just do the same thing. Be patient with yourself, it happens to everyone.
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