A Beginner’s Guide To Meditation
For anyone who has a hectic or stress filled life, finding an outlet for your mind to rest can be tough, it is for this reason that more people should meditate. Meditation is a practice which allows your mind to rest, it helps you to organize your thoughts, and significantly boosts your coping mechanisms with regard to stress and also has numerous health benefits which improve bodily functions.
If you want to start meditating then the great news is that you don’t need to be a Tibetan monk, nor do you need to spend hours at a time in a deep trance. To get started you just need 15 minutes per day which will put you on the road to a more peaceful and proactive you. Let’s take a look at how you should get started with meditation.
Find a space in the house which is not cluttered and that is relatively peaceful, the ideal would be that it is completely peaceful but this is not always possible. If there is a little noise then don’t worry as long as there are not sharp, banging sounds then you should be ok to get started with your meditation.
You won’t need to sit in any particular position to get the most out of meditation, the key is just that you are sitting comfortably and that your frame is open to encourage easy breathing. Many prefer to sit in a cross-legged position to be at their most comfortable but this isn’t a pre-requisite. Try to avoid sitting on a sofa as this will mean that your body will be slumped slightly, the key is to sit in an upright position, with strong posture.
Start off by closing your eyes and taking deep breaths in through the nose and out through the mouth, for the first minute or two, just focus on those breaths, in and out, repeatedly. Don’t focus on emptying your mind as this will cause you to think, try instead to focus on your breathing, feel how your body moves as you take deep breaths, don’t think about anything else other than that as you breathe.
Start to perform a sort of mental scan on your body, focus on each part of your body from the top of your head to the bottom of your toes, how does each part feel, concentrate on this for around 4 to 5 minutes whilst maintaining your breathing pattern.
Have intervals where you think about absolutely nothing, clear your mind and just focus on breathing, every now and again there is nothing wrong with allowing your mind to wander to wherever it wants, allow it to be flooded with thoughts. After these intervals, bring the focus back to the body, this will help to clear your mind once again.
As you focus on your body more and more, you will be able to clear your mind far more easily, whenever you feel that the time is ready, open your eyes, have a stretch and get on with your day. Don’t worry if you find meditation tricky at first, just relax and try again, you will soon get the hang of it.