Meditation Techniques For Beginners

Cambridge Advanced Learner Dictionary defines "Meditation" as the act of giving your attention to only one thing or matter at one time, either as a religious activity or as a way of becoming calm and relaxed. Prayer is one perfect example of "SPIRITUAL MEDITATION". History of this art is time immemorial and has been developing, evolving and practicing now also and will be always. Sages from ancient age (ex. Siddhartha Gautama Buddha)  used this art, and modern tech savvy people like you and me are also practicing this in some way. Form and type of meditation can be different but ultimate goal is to harmonize our mind and body as a unit. There are various types of methods of meditation; like Transcendental Meditation (TM), Vipaswana, Buddhist meditation, Chakra meditation, Insight meditation, Christian meditation, Osho meditation etc. . And each of these have their own process and meditation benefits .But, in this post i am going to discuss about basic meditation techniques for beginners.

Meditation Techniques For Beginners:

meditation techniques for beginners

We feel it the term meditation very easy when we hear. But, when it comes to practice, especially for beginners, its definitely tough. We are different and the purpose of meditating among us is also different. But, i am writing this post, assuming meditation for concentration development and as for harmonizing body and mind as I have mentioned above.

Well, now if you are ready, first let me mention you the basic but most important factor and foundation of all type of meditation, i.e. BREATHING. You heard it right; BREATHING is the initial step and base of all types of meditation as well as a great stress releaser and remover. You might be thinking,' C'mon we breath every second, but how can this releases my stress?' And this is where the process and methods of breathing comes in. Breathing is not only for making you alive, but to make you lively and survive on stressed and tensed condition. So, Breathing is one inevitable meditation techniques for beginners.

In this tutorial, i will talk about breathing for meditation and continue other techniques in upcoming posts. So, please read the steps carefully and make it your part of life.

1.   Firstly choose a calm and cool place. It can be your study room. The location doesn't need to be sound proof but be sure not to be disturbed by any means during the period. Morning is the best time. You will be relaxed, cool and less distracted in morning. But, its not necessary factor though. You can choose anytime, according to your daily routine.


 

2.   When the place and time is set-up, have a chair or you can even lie down on a mat with a soft pillow under your head. Our main theme is to feel relaxed, calm and peace.


 

3.   Now, close your eyes, and start concentrating on your breathing. Do not try to force it or stop it. Just flow with it naturally. Breath in slowly and breath out slowly. Keep breathing, slow in, slow out.


 

4.   Start to visualize and feel your body. Feel your heart beat, pulse internally. Initially, you will feel distracted, you even won't be able to concentrate on your breathing or you will try to stop or de-regulate it but this will fade with exercise and practice.


 

5.   Natural breathing is always from BELLY or simply we can say belly breathing. So, check if you are breathing from belly or just expanding your chest. ( Post regarding to belly breathing against stress will be published soon).


 

6.   Keep breathing naturally and try to feel the flow of life force in your whole body. This feeling is like a current flowing in your whole body  from head to toe. It will come naturally but will take time and practice.


 

7.   Although you will be distracted by various external thoughts in the beginning, but keep breathing and concentrate on in and the external desires and thoughts will reduce with time.


 

8.   There is a higher chance of you feels asleep during this process which is natural indeed, so do not be panic if you fall asleep in the starting phase. This kind of nap or sleep can also help you release your stress and tension and wake you up more energetic but relaxed.


 

9.   Do this exercise at least 10-15 minutes in the beginning. You will find it very challenging to cross this time limit at first. But, with stamina increase, you can add the time duration accordingly.


 

This is the basic meditation technique. You guys may perceive it normal process while reading but it is the most effective way of starting and base for any type of meditation you will practice in later days. You will feel different in short span of time if you do it correctly and with desire.

About Jivan Shrestha

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