Meditation – How to Meditate For Beginners
Beginners Meditation who need to figure out how to meditate successfully regularly run over an assortment of contemplation strategies that can leave them feeling baffled and confounded. There are variations in how long you need to meditate, whether you need to sit in a certain posture, what to do to still your mind and what to do with your breath while you’re in that posture, and what kinds of results to expect and when to expect them.
A few strategies guarantee a decrease in your feeling of anxiety, while others make bigger, worldwide guarantees. However, I suspect most beginners who want to learn how to meditate wish to experience results that increase the quality of their life in a relatively short period of time.
For example, an increase in new insights, favorable synchronicities, occurrences of flow, and outer success. (This was my expectation when I began to learn how to meditate several years ago.)
After trying the standard meditation techniques with little to no results. I eventually learned that it wasn’t how you sat or how you breathed that was important. It wasn’t the breath or the mantra that was so important. It was whether your meditation connected you to that “higher self” aspect of yourself and whether you then integrated that part of you into your life through your actions.
Meditation is really popular these days and for good reason too. It has a huge range of benefits, and if you’ve decided to discover these yourself, good choice! However, learning to meditate can be overwhelming for a beginner, as there are so many methods that you can try. In this article, we’ll take a look at some simple tips on how to meditate for beginners.
First of all, don’t worry about getting it right, or learning to meditate perfectly. As noted earlier, there are lots of different meditation methods out there, and all can be of great value. The best thing to do is to experiment a bit and see what works well for you. However, if you’re just starting off, it’s also valuable to keep things simple, and not get too caught up in complex techniques; remember that these aren’t really necessary to experience the main benefits of meditation.
To begin with, try these simple steps:
1. Wear comfortable clothing
Firstly, make sure you’re wearing loose comfortable clothing. Don’t wear anything tight or restrictive, or anything else that will cause you discomfort. You want to focus on what’s going on in your mind when meditating, not be distracted by physical issues.
2. Find a quiet place to sit or lie down
Next, you need to find a meditation location that’s quiet and you won’t be disturbed. Many people like to meditate by lying down on the bed, or sitting in a comfortable chair. You can sit cross-legged on the floor or use the lotus position if you want to, but you don’t have to. Again, the key is to be comfortable here, so you can allow your body to relax and lose awareness of it.
3. Close your eyes and breathe deeply
Having got yourself comfortable, close your eyes and begin to breathe deeply. If you’re a shallow breather like most people are, you’ll probably find that this takes some conscious focus. Breathing deeply will also slow your breathing rate down, which is important when it comes to relaxing mentally.
4. Try to focus your attention on your breath
As you breathe, keep your attention on your breath as it enters and leaves your body. Breathing meditation of this type is one of the simplest and most effective ways to meditate and is often recommended for beginners.
You can keep your point of attention at your nostrils, and observe the breath entering and leaving your nose. If your mind wanders (as it probably will) just gently bring your attention back to your breathing.
Continue doing this for as long as you want – if you’re just starting off, a 10 or 15-minute meditation session will probably be sufficient, but of course, you can carry on for longer if you want to.
5. Repeat daily
The next day, return to your meditation spot and repeat. Meditation is of less value if you only do it once in a while. The real benefits come once you establish a consistent routine. With practice, you’ll also find it easier to relax properly and focus your mind.
If you have a lot of trouble keeping your attention focused on your breath, don’t despair. Most new meditators have trouble in this area, and if you want to improve your focusing skills, you can improve your meditation practice by listening to a brainwave entrainment recording.
These recordings contain sounds of specific frequencies that have a direct effect on your brain, causing your brainwave output to slow down, and your mind to achieve a level of deep relaxation. The most common type of brainwave entrainment recording is binaural beats, although monaural beats or isochronic tones may also be used, and all three types of very effective.
I use all three myself, and strongly recommend brainwave entrainment to anyone who wants to make the most of their meditation sessions. It’s especially effective for beginners, as it can help you to achieve levels of relaxation and focus that often only come after months or even years of practice with traditional techniques.
Benefits Of Meditation
In the event that unwinding isn’t the objective of meditation, it is regularly an outcome. During the 1970s, Herbert Benson, MD, a scientist at Harvard University Medical School, instituted the expression “unwinding reaction” in the wake of leading examination on individuals who rehearsed supernatural meditation.
The loosening up response, in Benson’s words, is “a reverse, obligatory response that causes a decline in the activity of the smart tangible framework.”
- Lower blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Slower respiratory rate
- Less anxiety
- Lower blood cortisol levels
- More feelings of well-being
- Less stress
- Deeper relaxation
Contemporary scientists are currently investigating whether a reliable meditation practice yields long-haul benefits. And taking note of beneficial outcomes on the mind and invulnerable capacity among meditators.
However, it merits rehashing that the reason for meditation isn’t to accomplish benefits. To put it as an Eastern savant may say, the objective of meditation is no objective. It’s simply to be present.
In the Buddhist way of thinking, a definitive advantage of meditation is freedom of the psyche from connection to things it can’t handle, for example, outside conditions or solid inside feelings. The freed or “illuminated” specialist presently doesn’t unnecessarily follow wants or sticks to encounters, yet rather keeps a quiet brain and feeling of inward agreement.
Meditation, as described within the ancient Vedic texts, is an exercise of consciousness that ends up in the expansion of consciousness beyond the day-to-day experience of duality. It’s an experience of unity, which lessens pressure and carries expanded innovativeness and proficiency to the working of the inward personnel.
This can be an exercise that happens without the mind directing the method. In a workout, the mind doesn’t tell the muscles to urge stronger; rather, the muscles are strengthened automatically by the exercise process.
Moreover, during this activity of awareness, that is, meditation, the outcomes are accomplished consequently, not by controlling the psyche or the other mental control. The method of meditation goes beyond the mind to the deepest level of the inner Self.