Beginners Guide To Meditation
The pace of modern day life can often leave us feeling tired, overworked, stressed and even unhappy at times. Through the simple practice of meditation, you can put your mind at rest, experience relaxation throughout your body and find inner peace when it all becomes a little too much.
When someone brings up the subject of meditation you might conjure up the image of a monk sitting in a mountain range in the lotus pose and think it’s not suitable for the average person. However, meditation is actually a lot more accessible and easier than most people realise.
Step-By-Step Beginners Guide To Meditation
1. Find a Peaceful Area
To get the most benefit from your meditation sessions, you’ll need to find a tranquil environment. Having the television or radio blaring out noise in the background will cause distraction and will disturb your train of thought. If you do not want to meditate in complete silence, consider some soothing, relaxing instrumental music. Ensure the area is neither too hot, nor too cold as this may break your concentration whilst meditating.
2. Sit Tall and Upright
For successful meditation, you’ll need to sit in a comfortable position for between five to fifteen minutes. You might want to start off with shorter meditation sessions, before lengthening them as you gain more experience. Once you are sitting comfortably imagine a piece of string extending from the top of your skull, pulling your back, neck and head straight up towards the ceiling in a straight line. Always remember to sit tall and upright.
3. Relax Every Part of Your Body
After following the first two steps, slowly close your eyes and become aware of your body. You are now going to relax each part of your body one step at a time. Begin at the bottom with your toes and feet and slowly work your way up to your head. You’ll probably find the most tension is held in your shoulders, neck and face so give these areas special attention.
4. Breath Awareness
Now turn your attention towards your breath. Breathing is an important process in meditation. With your eyes still closed, try to breathe quietly and deeply. Be aware of your breath as it passes through your nose, throat, chest and stomach as you inhale and exhale.
5. Focus On Your Thoughts
As you continue to focus on your breathing, you will gradually start to feel a calmer state of mind. Don’t worry if you still struggle with invasive thoughts, just acknowledge them and let them pass you by as you return your focus to your breathing. As you become more accustomed to practising meditation, you will find that some days your mind will be busy with thoughts, whilst on others you will experience more focus and calmness.
6. End Your Session
There is no such thing as a correct length of time for meditation practice, however during your first session you may find that a short period of between 5 to 10 minutes is more preferable. When you feel ready to end your session, slowly bring your attention back to your surroundings. Gently wiggle your toes and fingers and slowly begin to move your hands, arms, feet and legs. Gradually open your eyes and take your time to rise again into a standing position.
So there we have it, a complete beginners guide to meditation for you to practice on your own or with a friend.
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