When you first start out practicing meditation, you may feel overwhelmed with all the instructions in your mind: calm your mind, watch your breathing, keep your back straight. Practicing meditation shouldn’t be stressful.
We live in a busy world. We are always on the go, spending our day multitasking and trying to get it all done. Unfortunately, the constant rush to accomplish necessary tasks has left us disconnected from the present moment. Practicing mindfulness means purposely focusing your attention on the present moment.
Regular meditation has been shown to be an essential element in reducing stress and improving your overall happiness. Along with the many mental benefits, meditation can provide you with the following emotional benefits as well.
Here are the top eight tips to help take the pressure off and allow your practice to unfold naturally
1. Start with Quick 5-minute Sessions
You don’t have to start your practice with a long, 20-minute session. When you are first starting out on your path, it can be overwhelming to try and sustain a more extended session. When first starting out, this can feel brutal. When youÕre ready for more, you can move your sessions up to ten minutes.
2. Stretch First Before You Start Your Meditation Session
Take some time to stretch or do some yoga. This will allow you to prepare your body for sitting in a single position for a long time. Even taking the time to roll your neck and stretch your back beforehand can help with your comfort levels.
3. Set Your Timer So You Can Go Deep Quicker
Setting a timer for your meditation session will keep you from having to check your clock regularly. Doing this removes a huge distraction from your practice. Setting your timer will allow you to relax and enjoy the experience.
4. Remove Distractions, This Is Not The Place For Technology…Not Yet
Turn off your cell phone, or better yet, leave it in another room. You donÕt want to have any distractions in your space as you meditate. The best place to meditate is a room that has a door that you can close.
5. Don’t Try Too Hard, No Effort Is Needed
Meditation, when done correctly should be soothing, relaxing, and effortless. Meditation is nothing more than observation. There should be no effort involved, only observing your breathing with your conscious awareness. So, donÕt work too hard at it.
6. Create a Daily and Consistent Meditation Practice
Meditating at the same time every day will allow you to develop a habit that becomes easier to accomplish. If you donÕt build your practice into your daily routine, youÕll find yourself forgetting.
7. Get Relaxed Before You Start
You want to be sure to wear comfortable clothing and be in a relaxing environment. Make sure your space is comfortable and take a few deliberate, deep breaths before you start.
8. Try Different Types of Meditation
There are a dozen techniques that you can try from mindfulness meditation to mantra meditation. Try out several different types to see which one best suits your needs.
The 5 Best Meditation Techniques for Beginners
Meditation is something that many of us want to do well to gain the benefits associated with the practice. Unfortunately, for many of us, the constant mind chatter can make it frustrating to sit down and meditate for any period. If you are starting out with your meditation practice, here are five great techniques that can get you started on the path to mindfulness.
Technique #1 Breathing Meditation
This is one of the best techniques if you are just starting out in your meditation practice. It is an ancient and powerful technique that is extremely effective. By just paying attention to your breathing, you give your mind a point of focus in a relaxed way. To start this technique, get yourself in a comfortable position. Close your eyes and slowly begin to observe your breathing. Pay attention to how it feels as you breathe in and out. If you find your mind starting to wander, just bring your focus back to your breathing.
Technique #2 Mindfulness Meditation
In mindfulness meditation, you become fully present in the moment by paying attention to the sensations in your body. Start the practice by focusing on your breathing, then allow yourself to become aware of the other sensations running throughout your body. You don’t want to analyze or judge the experience; you simply want to observe.
Technique #3 Mantra Meditation
By repeating a sacred word, like “aum” or a meaningful phrase, you can bring your mind into a state of tranquility. With this technique, you can either repeat the mantra out loud or repeat it to yourself silently.
Technique #4 Walking Meditation
If you don’t think that you can sit still for an extended period, you can try the walking meditation technique. This can be done anywhere. You simply have to focus on your body as it moves. Focus on how your arms swing, how your legs are lifted and extended, and how your feet rise and touch back down on the ground. If your mind starts to wander, bring your focus back to the movement of your body.
Technique #5 Empty Minded Meditation
Empty minded meditation, allows you to be aware without having to have a specific focus. To practice this technique, sit quietly in a comfortable place. Close your eyes and let your thoughts freely float in and out of your mind. Observe each thought as they enter your mind without any attachment or judgment.
These five meditation techniques are simple enough that you can start your practice today, or enhance an existing one.
Engaging in regular meditation provides you with a whole host of benefits. Practicing for just ten minutes a day can change your entire world. While the length of your practice isn’t significant, the frequency that you practice will determine how successful you are on your path.
A Simple Meditation Technique For A Beginner
In the fast and busy pace of life, we tend to lose focus on the more essential things. And because of the earthly needs that we are trying to meet, we tend to neglect the importance of internal peace.
The lack of internal peace makes a person feel confused, exhausted and unfulfilled no matter how much success we have earned. This is the primary concern of meditation. It allows you to watch the flow of your thoughts. And more significantly, it provides new energy in the monotony of our daily routine.
Meditation is something that needs to be a part of our everyday routine. In its simplest form, there is satisfaction and renewal of spirit to a more vigorous and active one. With the little time that meditation requires, you learn more about yourself.
This understanding can even lead you to promising achievements especially in the field of socialization. While you learn to focus and concentrate, meditation gives a clearer sense of direction for what you may want to accomplish in your lifetime.
Here’s a simple meditation technique for beginners that will nurture your consciousness into the realms that go beyond the scientific domain.
This is the way out to convolution and exhaustion from everyday living. In the continuous process of meditation, you can observe how it changes your life, perception, and purpose.
The first step in this meditation technique is to find a quiet and comfortable place to reflect on. Sit in a comfortable position. You can cross-leg in a carpet or sit in a chair. The exact position of meditation doesn’t matter, as long as this makes you feel relaxed and focused. Then gently close your eyes. This is an essential technique of shutting yourself from the world.
Closing the eyes directs the attention to internal awareness, the main goal of meditation. It is because the sense of seeing greatly consumes the energy which in turn takes away the sense of focus. In other techniques, there are also open-eyed meditations. However, the efficacy of those can be low compared to closed-eyed meditations.
Relax. This is another important factor when meditating. Watch the space and the darkness. Put your attention to the flow of your thoughts that passes your mind. Watch how these thoughts rise and fall. This time, your subconscious becomes more vibrant and aware.
Repeat the mantra. This will keep you focused. An effective mantra that goes along the internal consciousness is the Sanskrit Sloka, amaram hum madhuram hum. This means “I am immortal, I am blissful”. This is the space within your mind, which you are looking into as it is reigned by the Knower. The Knower of the space is characterized by immortality and bliss.
After the meditation, rub your two hands and give warmth to your face. This will help you return to your other activities. Do this meditation for at least ten minutes, twice a day. Preferably, at the start and at the end of the day recharge your spirit through meditation. This is also helpful to alleviate your worries and get you ready to more challenges of life.