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How To Meditate For Beginners

A simple guide on how to meditate for beginners.

...and how do you discover what meditation technique is most effective for you, because meditation is personal, and what works for one may not work for another.

It's the most common question

You try different ones and see what feels right for you.

Sticking with a particular daily meditation technique for 4-6 weeks will give you a good indication of what works best for you.

There are many different meditation techniques.

However, the end result, the intention, is to calm your mind to help deal with the daily stress of life, anger, anxiety, and other such taxing emotions.

How Do I Meditate?

If you are just starting out, here is a beginners meditation technique that takes meditation back to basics.

No need to worry about looking like a monk for you to experience the benefits of meditation.

The Preparation: How To Meditate For Beginners Simplified

Find a place where you will not be disturbed, i.e. a room where no one will butt in.

Turn off the phone, make sure there is mininal or no noise, etc. It is time to surrender to mindfulness.

Meditation is about being present.

Being in the NOW moment.

To Start:

  • Sit comfortable but upright in a firm chair. Preferably, have your feet firmly planted on the floor.
  • Un-restrict yourself from tight clothing, belts etc.

*Note that these aren't "rules" that are necessary for meditation to happen, but are suggestions that are important in order for you to have a less distracted experience*

  • Take a minute to relax your body, for example, rolling your shoulders back, breathing deeply.
  • Breathe deeply, consciously, deliberately, but normally.
  • Your intention is to turn your attention inward, away from the outside world of thought and time.
  • You can focus on your breath, i.e the inhale, the exhale.
  • If your breathing becomes short and nervous, that is fine. We are not used to observing our breath.
  • Breathe deep into the abdomen, and empty all the air out.
  • Make sure your tummy pushes far out with the inhale.
  • Let it go far back in to hug the lower back with the exhale.
  • If you observed a little baby breathing, this is what you would note. It is our natural way of breathing,somehow it gets lost in the growth process.

How Long To Meditate?

  • Simply sit and do this for about 10-15 minutes.

Naturally, your mind will wander to one thousand places. That is normal.

Even those who have been practicing meditation for many years still deal with that.

When your mind wanders, do not get irritated at yourself. Simply bring your awareness back to your breath.

Lovingly, and kindly. Every time.

Some people find that calming music helps to keep them centered.

Just be sure the music doesn't send youto sleep, as the goal of meditation is to remain alert but calm.

If you do happen to fall asleep in the process however, that is good too.

What is The Best Time To Meditate?

Because meditation is one of the easiest activities to procrastinate on, I find it very helpful to set aside a time dedicated to meditation.

The best time to meditate simply depends on your schedule. Most people find it beneficial to meditate at sunset, just before bedtime, or at sunrise OR right after waking up.

Regardless, just having a dedicated time and quiet place is all that's important.

Meditation isn't about being a "perfectionist".

A word of caution: Meditation is not something you do for 1 week then decide it doesn't work.

You do it over and over, stay committed.

Everyday, perhaps twice a day.

Over and over.

When you have been doing this meditation technique consistently for 4-6 weeks, you will not want to stop.

Moreover, the pure delightful joy you will begin to experience in your life will make you wonder how you ever survived without meditation.



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› How To Meditate For Beginners


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