How to meditate daily for beginners

Daily Meditation: 7 Tips To Greatly Improve Your Practice

We often hear a lot of celebrities talk about how daily meditation changed their overall perspective in life. Hugh Jackman, Katy Perry, and Heather Graham are just some of the stars who credit regular meditation to their calm state of mind. But before you jump into the bandwagon, it’s important to know what you can expect in every session.

Read the tips below to find out how to get the most out of your daily meditation sessions:

1.) When meditating, most people find it relaxing when they play nature sounds or soft music and light candles while they sit with crossed legs on a pillow. None of that is actually required. If you don’t feel like doing that, then don’t do it! Learning different meditation techniques is all about creating a ritual that you enjoy. If you want to lie down throughout the session or if you want to meditate outside then go ahead and do so.

2.) Don’t stuff yourself before you meditate. Eating a full meal just before your session will only leave you with a grumbling stomach while sitting cross-legged on the floor. If you are hungry, eat a light meal (soup or salad) an hour before meditating. If you are too full during your session, this will get in the way of body positioning and breathing.

3.) Keep your back straight through the entire session. Maintaining proper posture will not only maximize your lung capacity but you are also following the natural curves of your spine. This will allow energy to move properly.

4.) Several meditation guides dictate you to focus on your breathing but thinking about something else can sometimes help too. Imagining a peaceful image can also help you enter a deep state of relaxation. Some people on the other hand like to recall happy and loving memories.

5.) Keep your eyes closed to avoid distractions. By doing so, you are directing your focus towards your internal environment. This will also help you to become more aware of your surroundings.

6.) Our minds are used to assessing, planning and worrying. And from time to time we inadvertently think about negative events that disrupt the flow of positive energy. If that happens during your daily meditation session, try not to judge it.

Immediately bring your attention back to your body. Imagine your breath filling your feet as you inhale and leaving as you exhale. Move to different parts of your body until you get to your head. Breathing through the different parts of your body will certainly keep your mind off things.

7.) It doesn’t matter if most people meditate with their legs crossed while sitting on the floor if you are not comfortable in this position then choose a different position. Daily meditation should not be physically painful. It’s very important for you to find a sitting position that you’ll be comfortable in for an extended period of time.

Best Daily Meditation Techniques for New Practitioners

Meditating is not easy. It’s not as simple as sitting on a pillow with your legs crossed and chanting “om”. It is a mental discipline that requires a great deal of concentration.

Meditation comes with a myriad of well-publicized benefits such as decreased levels of stress and anxiety, improved clarity of mind and creativity and reduced depression risks.

If you are a beginner and you find it extremely difficult to sit for a few minutes or hours with a clear mind, read the most common approaches below to help you get started.

FREE Online Meditation Course! – Your Meditation Journey. Find out more HERE…

1.) Mindfulness Meditation

This form of meditation is great for newbies because it is simple and completely feasible. The main goal of mindfulness meditation is to achieve a calm and stable mind. Calmness is actually a natural aspect of the mind and through daily meditation, we are just developing and strengthening it. With regular practice, you would be able to maintain a calm state of mind without struggling.

When doing mindfulness meditation, it’s important to find a space where you can have this feeling of sacredness. Don’t pick a space where there are too many distractions or you won’t be able to maximize your session. Your gaze should be downward, focusing a couple of inches in front of your nose. The eyes should be open but not staring. The key to this form of meditation is to ignore what is going on around you.

2.) Concentration Meditation

As the name implies, concentration meditation entails staying focused on a single point. You can focus on any specific thing such as breathing patterns, single word or mantra, sound or an image. This method is a little challenging for a beginner so you might be better off meditating for only a few minutes. Eventually, you’d be able to concentrate for longer durations.

In concentration meditation, you focus your awareness on your object of attention. Each time your mind wanders to something else, you have to redirect your attention to the object. By practicing this regularly, your ability to concentrate will significantly improve.

3.) Spiritual Meditation

If you like to pray then you will surely find spiritual daily meditation easy. This technique is based on communicating with your spiritual guide. To start, sit comfortably in a quiet place, close your eyes and focus on the way you breathe without changing it. This method moves you from a state of meditation to contemplation. Open yourself up in every way you know how and visualize something that can bring you closer to your guide.

Spiritual Affirmations Mp3 For A Life Of Divine Expression

Spiritual meditation requires you to surrender to your Maker and let him take over. Some people find it beneficial to listen to a recording or meditation tape such as “Peace Will Come and A Communication From God” when meditating.

The 5 Earth & Space Element Meditations to Help You with Your Practice

Staying centered during daily meditation can be a bit of a challenge considering the chaos that surrounds us in the world.

Reacting to the external chaos and other events that are beyond our control can lead you to have feelings of fear and anxiety.

Using the following five earth and space element meditation during your practice can help to relieve fatigue in both your mind and body and will assist you in connecting yourself to the universal flow of energy.

This daily meditation technique acts as a building block to the universal flow of energy and all material existence.

This may sound crazy, but just give it a try before you dismiss the concept.

Space Element Meditation

An expansive and empty element, space represents no resistance. It is the source of matter and allows growth and change to happen. In meditation, space signifies the space of your cells, breath, and thought. Space is the container for all the other elements and the source of intuition and wisdom from the universe.

Air Element Meditation

Air is a movable, dry, light, and dynamic element. It represents the potential of motion and empowers the ideas and goals with its flight. Air is viewed as the wind externally and as nervous impulses, circulation, and movement of breath internally. It represents a channel for clear communication and self-expression. It can influence your ability to act from a place of love and compassion, and when it is out of balance, jealousy can occur.

Fire Element Meditation

A hot, intense, powerful, and transformative element. Fire is viewed as fire or the sun externally, while internally it is viewed as the element that drives cognitive processes and digestion. In meditation, it brings confidence and courage, drive and creativity. In excess, it can manifest as hatred or anger.

Water Element Meditation

The element, water, is seen as flowing, movable, smooth, and cool. It can also be represented as a solid as it connects, nourishes, transports, and provides protection. It provides the ability to flow, adapt, avoid unhealthy attractions, and act selflessly. Water rules the blood, and other bodily fluids, as well as “cold” medical conditions like joint pain.

Earth Element Meditation

A heavy element, the earth is stable, rigid, solid, and constant. Earth represents all the solid matter and structure of the universe. It gives the human body its form including all the creation. It is grounding and calming and keeps the ego in check. It is the energy of bones, tissues, and muscles, and represents many illnesses like an infection.

When it comes to using the elements in your daily meditation practice, take your time and begin to observe the area around you. The more your attention shifts to explore these 5 element meditations the better you’ll start to understand and connect with the Universal Mind of Spirit and Matter.

Meditation Before Bed? Is This a Good Idea?

Contrary to what many people believe in, meditation is not praying. Praying is conversing with God and meditation is more about focusing on something to achieve a calm state of mind.

The latter is especially beneficial for people who have a hard time falling and staying asleep. How so? For starters, regular daily meditation (even if it’s just 30 minutes per day) can convert poor-quality sleep into a deeper, more refreshing sleep.

Many meditators say that they always wake up feeling more energized. Additionally, meditating before bedtime allows you to sleep through the night and spend a longer time in REM sleep. This stage of sleep is crucial to the mental capacity of the brain. If you are REM sleep deprived, you will retain less information.

Should You Learn How To Meditate In Bed? Is It OK? Find Out HERE…

Meditation can also help those who are suffering from Chronic Fatigue Syndrome. Several studies show that CFS patients have a deficiency of slow-wave sleep. By engaging in deep daily meditation, you are getting a heightened Theta and Delta activity in your brain. This activity is said to compensate for the lost time in the Delta state while you sleep.

Because of the inner tranquility and improved creativity that meditation provides, the frequency of vivid dreams will increase especially if you practice lucid dreaming. Meditating before bed will definitely calm your nerves and help you overcome certain types of insomnia. You can try the 3 techniques below if you find yourself tossing and turning in bed at night:

1.) Breathe from your abdomen and focus on your breathing patterns. This technique sounds really simple but it works wonders for those who can’t get themselves to sleep. You can listen to soft music or nature sounds to create a more serene atmosphere.

2.) Another thing you can do to help you fall asleep is to look at or imagine vivid images that symbolize peace and stability. Clouds, mountains and the beach are very common choices for guided imagery. You can do this form of daily meditation alone or under the supervision of a specialist.

3.) Mindful meditation will also help you fall asleep. Start by looking at one thing at a time. The 3 aspects of this technique are body, breath, and thoughts. Some people like to dedicate a small part or corner of their home where they can sit without distractions. If it helps, think about the issues that are bugging you then let them go. This is easier said than done but if you practice regularly, you’d be able to achieve your goals.

Getting a Good Night’s Sleep with Guided Meditation

Getting adequate sleep is essential to good health. Sleep deprivation has been linked to medical problems such as hypertension, obesity, and heart attack.

It can also lead to psychiatric problems such as depression and other mood disorders. Many accidents have also been blamed on sleeplessness. The consequences of sleep deprivation are serious or even fatal.

Many turns to daily meditation to get a good night’s sleep. However, benzodiazepines and other hypnotics are potentially addictive. The risk of an overdose is high. Some people who use sleeping pills find that they need to increase their dose from time to time to get the effect they want until they become resistant to their drug of choice.

One tragic example of this is Michael Jackson, who used propofol, a powerful anesthetic, just to get some shuteye because sleeping pills were no longer doing it for him.

Fortunately, there is a safe alternative to hypnotics. Many people say that guided meditation is the best sleep aid there is. Most people find it difficult to sleep because, as they close their eyes at night, thoughts rush through their minds. Meditation helps you sleep by quieting and relaxing your mind.

When you meditate, you focus on the present, away from the worries of the future and from your painful experiences in the past. You are not bothered by negative emotions. You feel calm and a sense of well-being begins to grow in you.

Some of the wonderful effects of daily meditation on sleep have to do with the biochemical processes that occur in your body while you meditate. Daily meditation causes your body to release endorphins, which produces a feeling of well-being. It also increases the production of melatonin, a hormone responsible for giving you a restful sleep.

If anxiety attacks make you sleepless, meditation can also help you. It increases your body’s production of gamma-aminobutyric acid (GABA) which helps stabilize mood and relieve anxiety.

Some people doze off during meditation. That is fine if you want to use meditation to be able to sleep. However, some people struggle to focus to get into a meditative state and because of this struggle, they end up not getting any sleep. If you want to sleep, you need to take the struggle off meditation.

The easiest way to meditate is by using a guided meditation mp3. Guided meditation is usually done with a recording. If someone is guiding you through the mediation process, there is no need for you to think about what to do next. It will be easier for you to focus if all you need to do is just listen to a voice.

One of the best things about guided meditation is that it is usually tailor-fitted to a certain goal you want to achieve. If you have trouble sleeping and you think guided meditation can help you, be sure to download a recording that is specifically designed to help people get a good night’s sleep.

Click the banner below to find a podcast for the area of meditation you need help in or just explore new daily meditation techniques. Enjoy!

Our Meditation Podcast features Guided Meditations, Instructions
For Meditation, and Music For Meditation

by Don Weyant/Meditation Life Skills

How To Meditate Daily: Find Happiness In A Daily Meditation Practice

By Kevin Schoeninger

There’s a Secret For Learning How To Meditate Daily

As a meditation teacher, I’ve heard countless students share their excuses for why they didn’t meditate in the past week. They wanted to. They know it would be good for them. They just didn’t do it. At least, not consistently.

Something always seems to get in the way: they need more sleep, the dog needs to be walked, the kids are up, they had to work late or had an early meeting, they felt too anxious, worried, or irritable… Learning how to meditate daily just didn’t seem as important as other things they had to do. Yet, all those things they did didn’t give them the peace of mind they desired.

Of course, daily meditation practice is about changing your relationship with all the events, worries, and anxieties in your life.

It’s daily ritual-like eating, sleeping, and brushing your teeth-that creates a more relaxed, healthy, meaningful, and intentional way of living. It’s a powerful practice to realize the deep peace of mind we all desire. So, what’s the secret to learning how to meditate daily and moving from excuses to practice?

How To Meditate Daily: The Secret to Getting Yourself to Meditate HERE…

The answer is: you’ve got to have a strong “Why?”

Where do you find your Why?

The answer may surprise you.

The Secret For How To Meditate Daily is Body Awareness

Your body is not just a mechanical vehicle for carrying out all the activities in your life. It is a highly-sensitive bio-feedback system.

When to meditate: Your body can tell you what is good for you to eat and how much, when you need to rest, when you need to relax and have fun when you need to get up and move, and when you need to be alone, have contact with others, be in nature, and spend time in meditation. It connects you to when, why, and how much to do anything. If you’re paying attention.

Learn How To Meditate For Beginners In 3 Minutes Or Less HERE…

In our context, it connects you to WHY and when to meditate, you might want to meditate in the first place. At least it has the potential to do this if you pay attention. Yet, how often do you pause and really pay attention to your body’s signals? How often do you stop to sense what it is telling you?

Why aren’t you doing this?

First off, we have a culture that encourages just the opposite. We are encouraged to focus outwardly rather than inwardly. We are encouraged to do as much as possible. We are encouraged to gather as many products and as much wealth, data, and sensory input from the external environment as we possibly can.

We are encouraged to react quickly and are discouraged from taking time for well-considered and deeply felt responses. We are conditioned to quick reactions and sound bites on news and social media. We are impatient with anything that takes time. We go, go, go until we are too exhausted to continue.

Do you feel this exhaustion?

Yet, are you worried about what might happen if you stop? Are you worried you’ll fall behind and be left out? At a certain point, you may decide you just don’t want to live this way anymore. When you reach this point-or preferably long before that-take a moment to pay attention inside. Notice what all this thinking, doing, worry, accumulation, and stimulation is doing to you.

Is there another option to learn how to meditate daily?

Daily Meditation Benefits: Create a New Way of Being You

Meditation interrupts nonstop thinking and doing and learning how to meditate daily gives your body a chance to relax deeply-something you may not even get to do in a restless sleep. Consciously relaxing, as you do in effectively a daily meditation practice, unwinds tension accumulated beneath your awareness in the past 24 hours as well as in the years of your life up to this point. It slowly dissolves the reactive mental-emotional patterns that drive you on the hamster wheel of nonstop activity. It quiets your mental chatter.

How To Establish A Daily Meditation Practice For Beginners HERE…

Now, when you first start a daily meditation practice, you may not notice this relaxing, quieting, and calming effect. You may become even more aware of how busy your mind is, how conflicting your emotions are, and how tense your body is. If you have mistreated your body t5 Minute Meditation & Script For Setting Intentions For Your Highest Goodhrough over-stress for a long period of time, initial moments of Body Awareness in meditation might not feel so great.

Explore This 5 Minute Meditation & Script For Setting Intentions For Your Highest Good HERE…

Or, you may feel little to nothing at all. All that thinking, doing, and pushing yourself to do things you feel you “have to” or “should” do may have cut you off from how you feel. You may have lost touch with your vital sensations and feelings. You may just feel bored without external stimulation keeping you distracted.

Yet, discomfort, boredom, or numbness, when you face them honestly, directly, gently, and without judgment, as you do in meditation, can alert you to just how much you need to activate another way of being.

If you heed this signal and take time to sit, breathe, and mindfully notice what’s happening inside the layers of stress will begin to unwind and your vital senses will reawaken. As you unwind, Body Awareness may tell you just how exhausted you are from the way you are going about your life.

As you pay close attention to what your body has to say, you might find that all those things you’ve been chasing after may not be as important as they seemed. You may discover you don’t want to live on the human hamster wheel of incessant activity, worry, and anxiety any longer. You may be inspired to make new choices that reflect your soul’s deeper desires in your daily meditation practice.

You can start off with a short 5 Minute Meditation each day to form the habit of meditating here…

Meditation beckons you to a more relaxed, healthy, meaningful, and intentional way of living and your body will tell you just how important this is if you pay attention.

Want to learn how to meditate daily? You’ll be gently guided into a daily meditation practice of deep relaxation and calm clarity with Clear Quiet Mind Meditations. Just click “Play” and follow along. Download on CD Baby or Download on iTunes

Kevin Schoeninger is a writer and teacher of Mind-Body training, including Mindfulness, Meditation, Qigong, and Reiki. He is the author of the book “Clear Quiet Mind” and numerous guided meditations and programs in the field of personal empowerment and spiritual growth.

Article Source: https://EzineArticles.com/expert/Kevin_Schoeninger/31493

http://EzineArticles.com/?Theres-a-Secret-to-Getting-Yourself-to-Meditate&id=9973951

by Don Weyant/Meditation Life Skills

How To Meditate Daily – Just Do These Five Easy Steps…

Want to learn how to meditate daily? It’s not difficult to develop a daily meditation practice, you just need some tools to get started so you can start to feel the benefits of daily meditation in your life.

The Only 5 Things You Need to Know to Begin a Daily Meditation Practice

Always wanted to meditate, but don’t know how? There’s a lot of confusing information about how to
meditate for beginners out there about all the different types of mediation.

If you want to learn how to meditate daily, do something basic to see how it positively impacts your life, you really only need to do these five things to learn how to meditate daily:

Find a quiet place–It’s easiest to meditate when you can find a time and place where you won’t be interrupted. This is a time just for you. You might go into your bedroom and shut the door, for example, signaling to family or roommates that you want to be alone. You might also want to choose a time of day when the environment is less busy. Some people find getting up 15 minutes early to meditate before everyone in the house is up is a great time to practice meditation.
Close your eyes and focus inward–Sit comfortably and close your eyes, focusing on this present moment. You don’t need to sit cross-legged if that isn’t comfortable. You can sit in a chair, on the floor, or even lie down if you can stay alert. Once settled, notice how you feel in your surroundings. Focus only on the moment right now.
Focus on your Breath--An easy way to focus on your breath is to bring your attention to your abdomen. Feel it rise and fall with each breath. Or, you can focus instead on your nostrils, feeling the warm air coming out of your nose and the cool breath going in. If you are having trouble focusing, you can even think to yourself on the inhalations, “breathing in” and, “breathing out” on the exhalations.
Connect with your body–Once settled and focused inward, take notice of your body. How does each part feel? You may want to scan your body, starting with your toes and going all the way up to the top of your head. Just notice and really feel the sensations in your body. Notice tight spots, warm places, and places that feel comfortable. Remember, there’s no need to change anything about how your body feels. You are just noticing.
Notice thinking–When your mind wanders, and it will, that’s okay. That’s what our brain is meant to do. When you notice you are thinking instead of focusing on your breath, simply bring your mind gently back to the breath. This is meditation–bringing your mind back, over and over and over. After practicing meditation for a while, you will notice that your mind wanders less and less.

5 Minute Meditation – Daily Morning Reawakening Session

VIDEO: Guided Breathing Meditation for Anxiety, Worry, Stress

Beginning meditators find it soothing and relaxing to just take a few minutes once or twice a day to stop the busyness of life and check-in with themselves. It’s an easy way to take a break, clear your mind, and be able to go back to your normal activities refreshed. You only need 5 or 10 minutes to start enjoying the benefits of learning how to meditate daily.

Video – How to Practice Daily Meditation

To practice daily meditation is to make a commitment. A commitment to your practice, and a commitment to yourself. When you practice daily, you will find out more about yourself than in any other practice that you do. It is important to find a time that works for you.

For some of us, that is the first thing in the morning when we wake up. For some, it is evening time at the end of a long day, but before the evening activities begin. For others, it is right before bedtime. Any time of the day that you choose, though, set that as your daily time.

Then the next step is to find a place to meditate. Find a comfortable area that can house your meditation tools. Your timer, your cushion, your altar. Photographs that you want to have around you. This way you have a place to go that all the energy from your meditation feeds into.

Then you make your commitment to sit. Start with five minutes every day. When you sit down, close your eyes, and feel a calmness come over you. Start to focus on your breath. As the breath moves in, you can silently say ‘inhale,’ and as the breath moves out, you can say ‘exhale.’ Do this as you continue your meditation practice until your timer goes off.

Now you have a solid foundation to learn how to meditate daily. Practice daily meditation, and you will find deep changes in your life, and in your relationships.

But I Don’t Have Time to Meditate

For most of us, the thought of stuffing one more thing into our daily routine is enough to make us scream! There’s always rushing around to do, always somewhere to be and something to do. We often feel we work non-stop from dawn till dusk until we finally collapse in our beds at night in preparation to get a few hours of sleep so that we can get up and do it all again tomorrow.

But is that really living? Or just existing? What about finding joy in our lives and really living each moment to the fullest. Do you think those are ideas that only work for other people? Perhaps, suddenly finding a few minutes in learning how to meditate daily doesn’t sound like such a monumental task!

Consistent daily meditation practice has been proven to improve overall mood and feelings of well-being, reduce stress and anxiety, reduce depression, and more tolerance for situations that used to cause stress. Sign me up, right?

But the question still remains – when can you find the time to learn the techniques on how to meditate for beginners?

The good news is that you don’t have to commit to hours of meditation a day to see these emotional benefits. In as little as 10-15 minutes a day of consistent meditation is enough to start enjoying life more. Medical studies show that these changes can occur in as little as 8 weeks of daily meditation practice.

Another piece of good news is that mediation is easy to do. Yes, there are many different types of how to meditate daily instruction available, but the basic instruction in each form of meditation is the same. Sit quietly, follow your breath, and notice when your mind wanders. There’s no need to spend months in classes learning how to do it…you can start right now.

5 Minute Meditation – Daily Morning Reawakening Session

While it’s good to set a time each day to meditate formally in a place where you won’t be distracted, you can also take your meditation on the fly! Try going inside and focusing on your breath while:

Standing inline
Taking a coffee break at work
Stopped at a red light
Waiting in traffic
Sitting in meetings
Stopped for a train
Sitting at your desk

Taking just 3 focused deep breaths can relax your sympathetic nervous system, which is the center for our fight or flight response.

When the sympathetic nervous system is “turned off,” the parasympathetic nervous system is able to help calm down and regain a balanced mindset.

Since we breathe all the time, surely we can take a few chances each day to stop, close our eyes (if possible), and focus on 3 nice, deep breaths.

Many people find that they can understand how to meditate daily very easily by just finding 10-15 minutes each day to meditate, especially after they experience the calming influence it has on them.

Easy tips for how to meditate daily that work for many people include:

Getting up 15 minutes earlier before the rest of the house is up
Turning off the TV or stopping other evening routines 15 minutes earlier
Right after putting the children to bed
During a part of their lunch hour
During a “coffee break”

Benefits Of Daily Meditation

Ah, meditation. The art and practice of calming the mind and reducing stress. Yes, meditation does, in fact, help you become calmer and less stressed. The beauty of how to meditate daily; however, is that it does so much more. It can make you happier and healthier mentally, emotionally, and physically. But it doesn’t stop there! Keep reading to find out what other great benefits can be gained from meditation:

Develops the ability to let go of worry and regrets

Meditation actually helps the mind recognize, acknowledge, and redirect what neuroscientists call the “Default Mode Network.” It’s the network that commands common traits like worry, self-doubt, self-reproach, negativity, and regret.

Stimulates feelings of well-being, happiness, and equanimity

Doesn’t it feel good too, well, feel good? Meditation gives us the pleasure of enjoying life better. We learn to appreciate the world and people around us more, and the little irritations in life don’t seem to bother us as much.

Enhancements focus and concentration

Our brains learn how to focus like a laser during meditation. This concentration and focus we have during formal meditation flows over into our regular day so that we get more done in less time.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

Encourages compassion towards self and others

Have you ever noticed that when you’re stressed, you tend to lash out at people? You’re not alone. Fortunately, learning how to meditate daily can take care of that too. It encourages us to pursue life with a benevolent and curious awareness that leads to more fruitful and healthier relationships, including with ourselves.

Decreases stress, anxiety and depression

There’s more stress in our lives than ever, and more people are being treated for depression and anxiety than ever before. Stress occurs depending on how we respond to a challenging situation, while anxiety results from frequently thinking about the future and depression come from focusing too much on the past. All three of these can be greatly reduced by practicing meditation, where we learn to live in the present moment.

Diminishes negative self-talk

Learning how to meditate daily makes us keenly aware of the negative self-talk that is constantly chattering in the back of our minds. That awareness allows us to recognize self-reproach and self-doubt for what they are—just thoughts. Once we are aware of them and see them for what they are, we can choose not to buy into them. We can stop them before they really get a hold on our peace of mind.

Nurtures acceptance of change

It’s fair to say that most of us hate change. But through learning how to meditate daily, we come to accept change easier. We come to accept that life progresses and changes, and that we must progress and change with it. By cultivating our curious awareness, we can more fully appreciate the transformations that life naturally brings.

Learning how to meditate daily and reduces perfectionistic and rigid thinking

Meditation helps us fully understand that perfection does not exist. As meditators, we are better able to contend with our crazy, imperfect, and mostly out of our control world.

Decreases the need for attaching to outcomes

Lastly, meditation frees us from preconceived notions regarding the world around us. We then create fewer expectations. When we have fewer expectations, we can let our lives flow, which increases our happiness and peace of mind.

Learning How To Meditate Daily: An Introduction

There are many types of meditation instruction, and with our access to information in our modern world, it’s easy to find out about them so that you can choose the one or ones that feel right for you.

Depending on what you want to focus on, you might choose a different type of meditation instruction.

Below is just a shortlist to get you started thinking about what types are available and which ones might be right for you.

Guided Meditation

Guided meditations are great for every practitioner, especially beginners who might be finding it challenging to calm their minds. Many beginners start with these and then find they can branch out to other forms. You can find many different guided meditations online, in the form of MP3 audio downloads, meditation podcast, and even videos.

They are exactly what the name states–a person guides the meditator through meditation, often through the use of visualizing or using affirmations. Some focus on whole-body relaxations, such as body scans. They come in many different lengths, which is nice. You might choose some shorter ones to use when you don’t have much time and then longer ones when you do.

Transcendental Meditation

This type of mediation is making a comeback after it’s popularity in the ’60s and early 70’s. It was very popular with celebrities of the time, including The Beatles, John Denver, and The Beach Boys. Transcendental Meditation is a mantra-based meditation in which a word or phrase is repeated over and over during meditation.

Mantras are used in many traditions in learning how to meditate daily to help focus the mind. Practitioners meditate for 15-20 minutes twice a day while reciting their mantra. Mantras are giving to individuals by their Transcendental Meditation teacher. This type of mediation requires you to find a licensed instructor, and there is a fee involved.

Transcendental Meditation – A Great Starting Point For You

Moving Meditations

Rather than sit with eyes closed, moving meditations focus on the sensations felt in the body while in motion. Many people who like the idea of meditation but not the sitting gravitate to this form of instruction. Some types of moving meditations include Yoga and Qigong. To try these, you can find free and low-cost sources online or take a class in your area.

Mindfulness Meditation

Mindfulness meditation has its roots in Vipassana meditation, one form of Buddhist meditation. One of its leaders, Thich Nhat Hanh, a Vietnamese Buddhist monk, is well-known in the West. Mindfulness meditation is known in the West mostly due to Jon Kabat-Zinn, a doctor who created Mindfulness-Based Stress Reduction (MBSR) in 1979 at the University of Massachusetts Medical School. This form included sitting and focusing on the present moment and on the breath, attempting not to change anything.

Binaural Beats Meditation

Brainwave synchronization has been used for centuries, but the modern world is just beginning to realize the positive benefits. Studies now report that the use of binaural beats can hasten the process of meditation and let you reach meditative states that you’ve never before been able to achieve.

Binaural beats for meditation selects certain brainwaves to stimulate the brain and cause deeply relaxed meditation or mental alertness, depending on the mental state you desire. All different types of binaural beats meditations can be found online. You can even try some of them out for free to see if they are a good fit for you.

Spending time and focused effort in learning how to meditate daily will be one of the most rewarding and important activities you can engage in. Daily meditation produces benefits over your entire lifetime. The long term and short term benefits will be with you until you die. Very few activities in life will pay off like a daily meditation practice. Don’t take my word for it, put these meditation techniques to work for you, and never look back!

by Don Weyant/Meditation Life Skills

Using Meditation For Focus And Concentration Technique

Using Meditation For Focus and Concentration

Considered just a few short decades ago “hippie” nonsense, the benefits of meditation are today well established and highly sought after. Performed religiously (both literally and metaphorically) for centuries in the Far East, it has been attributed to an elevated sense of spirit and mind and enhanced overall wellbeing.

This meditation technique for concentration is designed for people who are having trouble keeping their focus during meditation, or for those who wish to have a higher rate of concentration during meditation.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

There are many times in your life you will have to concentrate on something or many things at one time. The best way to concentrate on anything is to use meditation techniques for concentration.

When you are meditating to help your concentration there are a few steps you should follow to make sure you get the most out the meditation techniques for concentration.

So can meditation boost concentration? Definitely.

In fact, its utility shouldn’t be reserved for the elderly who need that major boost in concentration and memory, but from as young as teens, since the benefits of discipline and curricular performance bide well.

If you’re considering trying meditation for the first time in your life, with the intention of using meditation for focus and concentration to sharpen your concentration levels, here’s how you can go about it:

Understand What You’re Trying To Achieve

You’re not going to magically become psychic by performing meditation, but rather learn to empty your mind of clutter and achieve inner calm and heightened awareness. You can meditate anywhere doing anything as you become proficient; but to begin with, peaceful surroundings can help.

First thing is to find a quiet place that you can meditate where no one will bother you.

By quiet, we do not mean away from civilization, as effective meditation for focus and concentration transcends minor distractions. In fact, it can be done quite effectively in your back yard; the sound of birds or dogs barking should not break your meditative session.

On the contrary, meditation makes you even more aware of distractions but equips you with the ability to quickly let go of wavering thoughts.

Once you find the perfect place you can sit and meditate in peace at you will want to find something to sit on such as a pillow. Then you will want to sit with your legs crossed or in a chair in a natural seating position. Some people sit with their legs on top of each other while they are crossed or you can simply just cross your legs, whichever is more comfortable for you.

Get Comfortable

Do not attempt meditation for focus and concentration techniques in tight-fitting clothes that restrict free-breathing, or leave you wanting to pop out of them. Clothing should be loose, and you should feel utterly comfortable in what you choose to wear. Cold or extreme heat can also break your meditative focus, so also account for the weather if doing it outside.

Decide How Long You Want To Meditate Before Starting

Since you are likely new to meditating, 5 minutes per day should be sufficient. As you progress, you will be able to go longer, up to 20 minutes per session, and up to twice daily. It is also important to try to remain as consistent as possible; do it every day, at the same time.

Make meditation for focus and concentration techniques a ritual and you are likely to progress. Setting a gentle alarm to tell you when time is up is also advised, and constantly checking your watch makes no sense and defeats the exercise in concentration.

If you do not want to sit and meditate you can try walking meditation. This is where you will meditate while you are walking, focusing on each step you take.

Next, if you choose to sit you will want to sit with your hands in your lap.

If you choose to do the walking meditation you will want to stand with your hands naturally by your side.

The most important part of meditating regardless if you are walking or sitting is to relax.

If you can not relax you will not be able to mediate, so make sure you are relaxed because this is the most important part of meditation for focus and concentration. You will want to breathe naturally but deeper than you normally do. To start breathing deeply you will want to first breathe in then out very slowly. You will continue to do this until you are taking very deep breaths and exhaling very slowly for each breath.

Close Your Eyes

Experienced meditation practitioners may even have a session with eyes open; however, this can be very distracting to someone new as a visual stimulus may easily overload your mind. By closing your eyes, you eliminate the majority of distractions, and this allows you to concentrate better on the recommended breathing meditation.

Incorporate Mindfulness Meditation

It is not necessary to always meditate in a “closed” environment. Rather, meditation for focus and concentration for short periods of time, such as when under extreme stress, can help alleviate the frustration you feel and can help refocus your mind.

The hardest part of meditating is to think of nothing.

You have to sit and just breathe or stand and walk with only breathing. Do not think. Concentrate on your breathing.

When you are ready you can stop meditating whenever you feel like it.

You can sit there as long as you want but when you feel you are ready you can simply just stop meditating.

Mediating this way is teaching you to concentrate on one thing and one thing only and that is your breathing. This will help you when you need to concentrate on one thing at work. You will have the ability to simply take deep breaths and get the job done.

Today, there are a lot of things that help in keeping us entertained. On the internet alone, there is a multitude of websites that do such that like video sharing sites, gaming sites and other websites that cater to our interests.

While there is nothing wrong with entertaining ourselves, a problem arises with our constant need for distractions. Because of that, it becomes difficult for us to focus on one thing.

We do not need to take extreme measures to help us focus. There are practices which can do the job for us. It includes the practice of meditation for focus and concentration.

People take up meditation for different purposes and improving concentration is one of them. There are several methods by which meditation does its job.

One is through breathing exercises. Even an exercise that is as simple as being aware of the times we inhale and exhale can do wonders for our ability to concentrate.

While it may sound easy, it can be quite difficult especially if one has to deal with distractions such as outside noise.

Another method is by reciting a mantra. A mantra is a phrase or a sound that is recited repeatedly. For Catholics, praying the rosary is a form of a mantra.

The repetition becomes the center of the meditation to which the person’s attention becomes focused.

There are other more methods by which meditation can help improve concentration. However, the two mentioned above are the most basic and could help beginners start out with the practice.

Conclusion

In addition to improving your concentration, the major effect it has on relieving stress and decreasing levels of cortisol also improves your memory and makes your brain more efficient. Levels of positive neurotransmitters improve, and symptoms of depression (if any) are reduced. Your body will thank you, for improved meditation for focus and concentration and great sleep as a bonus!

by Don Weyant/Meditation Life Skills

Effective Meditation Techniques For Beginners: Start Meditating Today…

Let’s discuss some essential meditation techniques for beginners and some of the challenges for someone just starting to meditate.

Learning proper meditation techniques for beginners is very important for someone just starting to meditate. Each person is apt to experiencing various instances of stress.

No person could prevent themselves from undergoing the sickening feeling of such pressure. However, various methods have been offered to aid a person in lessening stress.

One of the most frequently used ways is through meditation. However, neophytes are often troubled by fears and apprehensions on how to start developing such practice. In addition, they are uncertain about the methods and preparations they need to increase their success in this habit.

Understanding the Purpose of Meditation Techniques For Beginners

Many religions and philosophies advocate meditation. Meditation is also used as a tool in many activities and for self-help purposes. While all of these things might be rather disparate, the reasons for performing the meditation are rather similar.

Most of us feel we have a reasonable understanding of the practice of meditation, but many of us can’t really describe the actual purpose.

5 Ways Mindfulness Practice Can Make You Productive

Finding a healthy work-life balance is harder than ever. With technology and telecommuting increasing employee expectations, it can seem impossible to find a balance between work and the ‘you time’ that you need. One way to help yourself find a work-life balance that works for you is to engage in mindfulness practices.

Mental exhaustion, after all, is a common reason for decreases in productivity. Being mindful also helps you prioritize between what tasks are urgent and what you can take your time on.

A meditative practice brings you many benefits:

1. It’s the one time your mind really gets a rest. Your mind is constantly active. It’s thinking about ten different things every 15 seconds. It’s telling you that you need a drink of water. It’s worrying about your date next Saturday and reminding you that you don’t have enough money in your bank account to pay your cable bill.

* Sleep isn’t any better. In your dreams, you’re largely acting and behaving the same way you do while awake. You’re still worrying about the same stuff during your dreams. Sleep is great for resting your body, but it’s not as useful for resting your mind.

* In meditation, you create a space where your mind is essentially empty. In many forms of meditation, you focus on one, trivial things and concentrate all your thoughts on that single item or idea. It’s incredibly relaxing.

2. You learn how to focus. When you think of meditation, do you imagine someone sitting alone in a quiet room with subdued lighting? This is the easiest way to meditate, with no distractions. It’s like meditation with training wheels. But you could actually be meditating most of the time as well.

* It’s easiest to learn to meditate under ideal conditions. Then, try expanding your meditation skills to other activities. You know you can really meditate when you can stay calm, happy, and focused on a loud, hot, busy, smelly subway. Don’t live near the subway? Try a long day with the in-laws.

* Most of us focus very poorly. Imagine how much better you would feel and how much more you would accomplish if you could stay focused on the activity at hand. Plus, it’s hard to worry if you’re controlling the content of your thoughts.

3. You can find the answers. When your mind is running a hundred miles an hour, it’s difficult to find elegant solutions to your challenges. A brain needs a little space to find effective solutions to tough challenges. Effective meditation techniques for beginners can provide that needed space.

* Have you ever noticed that many of your best ideas have come while doing something that occupies your mind in a rather mindless way? Activities like mowing the grass, taking a shower, or driving down the highway with little traffic are great for solving problems. Your mind is occupied but free to wander a little. Meditation is similar.

4. Meditation is healthy. Stress is incredibly hard on the body. Meditation reduces stress, lowers your pulse and blood pressure, and improves sleep.

* Meditation can be done quickly. You’d be surprised how much more you can accomplish and how much more enjoyable your day is when you meditate for a few minutes several times a day. Five minutes every hour is a great place to start.

Meditation isn’t just for a yogi in India sitting on top of a tree. Anyone can use meditation to bring rest and peace into their life. It can also improve your performance. Learn to meditate and enjoy a greater quality of life.

The First Meditation Technique For Beginners is selecting the place where you’ll achieve your inner peace

People have varying preferences in terms of which venues will sufficiently cater to their needs. Make sure that you select a comfortable place, wherein you can easily organize your thoughts and achieve extreme silence. Do not meditate at public places. You should also avoid reflecting in places that remind you of stressful events that took place in the past.

Once you have made a conscious choice to meditate, then the next step is to take action. If you have chosen to meditate at home, then you will need a space where the magic will happen.

We all try to sabotage ourselves and talk ourselves out of things by making excuses as to why we should not do something. However, once you commit to making meditation part of your life, there will be no more excuses.

Creating a Meditation Room

Pick a room in the house and declare that space to be your new meditation space. Speak with your family members if you have family living with you. Explain to them that by sacrificing this space once or twice a week, they are helping you to achieve the goal of calmness and peace.

If your family knows that you will benefit and that they will benefit from the transformation in you as well, they should be more than happy to accommodate you.

Creating a Meditation Space

If the option of having a room all to yourself does not work, do not let that deter you. Choose a space in a room that is designated for your meditation work. Your own bedroom would work wonders.

Things You Will Need

Regardless of whether or not your space is an entire room or a small space in the corner of your bedroom, you can create the space you need for perfect meditation. For this, you will need:

* A space that is void of distraction
* A space that defines you
* A place where you can be comfortable
* A comfortable floor mat or cushion
* Amenities that are conducive to relaxation

Choose a space that has minimal distraction, preferably where no phone exists. Decorate your space so that it defines you in a positive light. If your favorite color is blue, then a blue yoga mat or comfy blue pillow will be great additions. If you love to travel for leisure, put up some pictures of favorite places that you have been to.

Make sure you are at your most comfortable in your space. A thick, cushy floor cushion and a fluffy pillow behind your back are ideal ways to start your meditation practice. If your floor mat is not comfortable, you will not be either.

If you wish to meditate to some serene music, buy a CD that wafts this type of music into the background just low enough to get the impact. Burn some incense or some candles, and you will be all set to go.

Once you have designed the space or room based on the theory of relaxation, you will notice how you run there to practice the art of meditation. It will be so inviting, you will not be able to wait.

Second, Undergo Meditation Regularly

Have the drive to continue your contemplation, because it will nourish your inner soul. This means that you allow sufficient time for personal reflection. It helps whenever you remind yourself that maintaining this habit has numerous mental and emotional benefits.

Try This 5 Minute Meditation & Script For Setting Intentions For Your Highest Good HERE…

I would suggest you download the 5-minute meditation mp3 and create a powerful and quick morning to get your day started with your own powerful intentions. This can be a truly refreshing way to start your day so that the work you do in your morning meditation will guide you to manifest your highest intentions throughout the day.

When and How to Meditate

Once you have decided to invest your time in learning the meditation techniques for beginners and into learning how to meditate, it is also important to decide on the when and the how of meditation. Meditation will offer many benefits in the areas of health, concentration, stress, anxiety, and joy.

Setting aside a committed time is a very important component of meditation. Making sure that everyone respects your commitment is also vital to the success of your meditation experience.

Make a commitment to meditation

The first and probably the most important aspect of meditation techniques for beginners is to commit wholeheartedly from the outset. When you speak of meditation, let everyone know that you are going to meditate as part of your routine. Do not say that you are going to “try” meditation; that will only set you up for an easy escape from the beginning.

Make sure that your words and actions are aligned with the commitment to meditate.

Pick a time that works of your lifestyle

Pick a time of day or night and make a commitment to stick to that time and date. Make sure that you choose a time that will always be convenient for you without any disruptions. If that means locking yourself in your room for a period of time before bedtime, get a sign that says that meditation is in practice and do not disturb.

If you choose to practice meditation in the morning, get up a few minutes earlier every day to begin meditation.

How often should you meditate?

When you first begin exploring the meditation techniques for beginners, keep your expectations in check. Start off slowly and increase the time gradually. In this manner, you will not start off on too high a level with too many expectations and then you will not be disappointed. Give it some time.

Start off with 15-minute intervals each morning. Morning is best because your body has not fully awakened to the stressors of the day. Thereafter, when you begin to see the rewards of meditation, you will be able to increase and adjust your schedule accordingly.

Start with the correct posture

Another important aspect of meditation is your posture. A pose that is too rigid or too loose will diminish the meditation experience. Sit with your spine upright, but not too stiff. Sit on the floor on a comfortable blanket or mat. Make sure that your neck is straight and your shoulders are not slouched, but remember to relax your arms and legs.

It may take some time to adjust your position, but over time, you will realize what the right position is once you have experimented. Do not expect to be miraculously transformed in the beginning. Meditation – just like anything else – takes time, patience, and practice.

Third, among the meditation techniques for beginners, practice the perfect breathing pattern

During this process, you have to focus your whole attention on your breath. This will block out unwanted ideas from formulating in your brain.

This may be difficult for beginners because some ideas tend to suddenly pop into your head. However, constant practice will help you develop this skill, and as soon as you master the appropriate breathing intervals, it will be easier for you to focus on your meditation.

Meditation Podcast: Guided Breathing Meditation for Anxiety, Worry, Stress

Meditation Techniques For Beginners: Easy Breathing Practices

While a part of meditation is getting in touch with your awareness, another part has to do with relaxing and clearing your mind. Breathing is an important tool to get to both those places. Breathing may seem as simple as breathing in and out; however, this is not entirely the case.

For mediation to be successful, you will need to read up a little, listen to some CDs, and most of all practice a bit of breathing properly. Here are a few easy breathing practices to make your beginning mediation experience an enlightened one.

Proper Sitting for Proper Breathing

First and foremost, make sure that you are comfortable. Sitting upright with a straight spine will help the energy flow and prepare you for proper breathing exercises. Do not sit too rigidly, or you will be uncomfortable and unresponsive to the proper breathing format.

Relaxation of the Body

Once you have gotten into a comfortable seated position, it is important to relax your body to prepare it for breathing techniques and meditation. No matter how well you practice your breathing, if your body is tense, you will not have success. Begin by relaxing the muscles in your toes, moving to your ankles, and work your way all the way up to the top of your head. Once your body is in its relaxed position, then it will be time to begin your proper breathing techniques.

Pay Attention to Your Body

Once you are acutely aware of how you breathe, it is important to pay attention to your body. If you are not experiencing your stomach rising and falling with each breath, you may be tense at the moment. It is important to have your breath enter into the nostrils and leave through mouth naturally.

Establish a Rhythm

It is very important to establish a breathing rhythm. Once you become aware of your breathing, you will notice that it is easier to establish a rhythm. Once that rhythm is established, you will find your meditation to flow easily and you will get the most benefit out of that meditation.

Fourth, try your best to not sleep while meditating

It would be very difficult for you to appreciate the art of effective meditation techniques for beginners if you fall asleep in the middle of your contemplation. As comfortable and quiet as your venue is, you have to keep yourself awake in order to fully grasp the happiness and lightheartedness that arise after meditation.

Meditation Techniques fоr Beginners: Sleep Techniques

It’ѕ а terrible feeling. Thе one thаt makes уоu want tо tear уоur hair оut. Yоu’rе tucked іn, cozy аѕ еvеr, thе room temperature іѕ just perfect, thе lights аrе dimmed low… but уоu just саn’t ѕееm tо sleep! Yоu know уоu have tо, уоu even want tо, but уоu саn’t!

Nothing іѕ more frustrating thаn thаt feeling. Many people experience thіѕ аnd еnd uр groggy аnd lethargic during thе day. Fortunately thеrе аrе ѕоmе good meditation techniques thаt саn help tremendously іn thіѕ regard. Here thеу аrе.

Effective Meditation Techniques fоr Sleep

Thе key tо а good night’s sleep іѕ relaxation. Meditation bеfоrе bed іѕ one оf thе best ways tо relax уоur mind аnd body (insomnia patients ѕhоuld consult thе doctor іf condition persists). Given bеlоw аrе ѕоmе ѕuсh techniques thаt уоu саn try tо sleep better.

Meditation Music

One оf thе simplest аnd most effective meditation techniques for beginners іѕ meditation music. Sleep comes easily іf уоu listen tо soft, soothing music just bеfоrе going tо bed. Whіle listening tо thіѕ soft music, perform simple breathing exercises tо bring уоur breathing tо а stable rhythm.

Thіѕ іѕ great fоr stress relief аnd tо make уоu calm аnd relaxed. Thаt’s аll уоu need tо fall asleep. A suggestion wоuld bе tо uѕе а music player wіth а remote control ѕо thаt уоu саn turn іt off whеn уоu’rе ready tо sleep OR uѕе earphones.

Mental Imagery

Thіѕ technique involves уоur imagination. Get into а comfortable position оn уоur favorite couch оr уоur bed. Once уоu’rе comfortable, do а slow breathing exercise tо relax уоurѕеlf. A relaxed mind, devoid оf thoughts, іѕ capable оf vivid imagination. Sо clear уоur mind аnd picture уоurѕеlf іn а place whісh represents peace аnd quiet tо уоu. Continue tо imagine уоurѕеlf іn thіѕ place, doing аnу activity thаt keeps уоu calm.

Thіѕ technique саn involve аnоthеr person аѕ а guide tоо. Thіѕ person саn guide уоu thrоugh уоur journey tо thіѕ peaceful place. But remember, thе place thаt уоu imagine ѕhоuld bе уоur own idea. Choosing tо bе іn а place thаt ѕоmеоnе еlѕе іѕ imagining wіll nоt serve аnу purpose bесаuѕе whаt’s peaceful tо one mау nоt bе tо аnоthеr.

Awareness Technique

Thіѕ meditation techniques for beginners requires а fair amount of оf concentration. It іѕ а very simple stress reliever, аnd wіll guarantee thаt уоu wіll bе totally relaxed after уоu follow іt. It іѕ аll аbоut being one wіth уоurѕеlf. Whаt уоu have tо do: get іn а relaxed position, whеrеvеr уоu аrе. It соuld bе уоur chair, bed оr desk аt work, еtс. Close уоur eyes, аnd slowly tell уоur mind tо sense each аnd еvеrу part оf уоur body. Move frоm head tо toe.

Whіle doing thіѕ, feel thе blood coursing thrоugh уоur veins іn аll thе parts. Feel thе circulation. If уоu’rе concentrating еnоugh, уоu wіll bе аblе tо feel уоur pulse іn еvеrу part оf уоur body. Aѕ уоu feel thе pulse, recognize thе warm sensation thаt thіѕ flowing blood іѕ rendering tо уоur entire body.

Aѕ уоu recognize thіѕ, уоu wіll feel а tingling sensation іn еvеrу part thаt уоur mind іѕ picturing. Once уоur entire body has bееn scanned bу уоur mind, open уоur eyes. Yоu wіll dеfіnіtеlу bе relaxed аnd wіll sleep wеll аt night.

Muscle Contraction аnd Relaxation

Thіѕ іѕ one оf thе simplest, уеt effective meditation techniques for beginners fоr sleep. Thіѕ іѕ how уоu do іt: begin аt уоur toes, squeeze thеm fоr аbоut ten seconds аnd thеn release thеm. Feel thе sensation.

Repeat thіѕ technique, moving uрwаrdѕ іn уоur body, alternatively squeezing аnd relaxing thе muscles. Thіѕ method increases аnd improves blood circulation аnd аlѕо makes уоu unwind frоm thе daily stress thаt уоu feel.

Thеѕе wеrе ѕоmе meditation techniques for beginners thаt wіll help уоu relax аnd drift off tо sleep. Just try one оf thеm tonight аnd see how refreshed уоu feel tomorrow morning. Go оn, *yawn, sigh, zzzzzzz…..*

Fifth, learn to be patient…

You cannot attain the positive results of such a form of relaxation right away. It is normal to experience difficulties at the beginning of your meditation. However, if you learn to be patient, you will learn to develop meditation techniques for beginners that will help you in your future reflections. As time passes, it becomes easier for you to budge mental distractions.

Meditation Podcast: 5 Minute Guided Meditation Beginners With Script

A Simple Meditation Technique For Beginners

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 many achievements he earned.

This is the primary concern of meditation. It allows the person to watch the flow of his thoughts as he retires to the dictates of his senses. And more significantly, it provides new energy in the monotony of the 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 beginners, here are simple meditation techniques for beginners that will nurture your consciousness to the realms that go beyond the scientific domain. This is the way out to convolution and exhaustion. In the continuous process of meditation, observe how it changes your life, perception, and purpose.

The first step in this meditation techniques for beginners 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”. Space which you are looking into 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 techniques for beginners 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 for more challenges in your life.

Today we live in a fast-paced world. Things happen so quickly that more often than not, we do not have the chance to react to the things thrown at us. We somehow lose the ability to think things over in favor of lightning-quick decisions.

But it shouldn’t be so. Every one of us needs to slow down a little from time to time and be calm. Otherwise, stress will build up and will affect how we deal with the people around us, not only in the workplace but also at home.

The practice of these meditation techniques for beginners is a way for us to be still for a while and let our minds become focused until we become calm enough to deal with the daily pressures of life.