- April 6, 2013
Meditation guide for beginners
Meditation is an invaluable tool for relaxation. It has many health benefits. It wards off the physical damage caused by stress, boosts your immune function and basically helps relaxes your body. Meditation is quite different than the relaxation of sleep. When we meditate, we are fully alert and conscious. Our sense of awareness is heightened. So how do you start meditating? Here are a few simple steps on how to learn to meditate.
Find a quiet place
Preferably it is somewhere that is calming and relaxing and away from all noise and distraction. You need to be away from the television set, or any house phone and mobile phones. You could also put on some gentle, calming music that is repetitive and gentle. This will create an environment that is relaxing for you. Lower the lights or turn of the light and light up a candle.
Make the time
You need to set a time each day for meditation. It may be the start of the day or it may be the end of the day. It is recommended that you meditate at the start of the day because that is the time of the day when you are least tired and your mind is still fresh. However if you are more comfortable to meditate at night, it is really up to you.
Wear Comfortable Clothing
When it comes to meditation you need to just think about comfort! Wearing a loose dress will help you to sit comfortably. Obviously, miniskirts or tight pants won’t let you s be comfortable and also don’t let easy blood circulation.
One of the best ways to learn concentration is through the use of mantra. A mantra is the repetition of a sacred word. For example, you might repeat the mantra AUM a certain number of times. Repeating a mantra forces the mind to focus on a single thought.
Relax your whole body
Sit on a cushion if the ground is uncomfortable with your back straight. It does not have to be in any particular position, but it is very important to remember that your back must be straight, because it will help with your breathing later on.
To find a comfortable position, put your hands in your lap, one on top of the other, with the palms facing upward. Traditionally the back of the right hand rests on top of the left palm. Don’t clench your hands. In all the exercises except walking meditation your eyes can be either open or closed, because it will allows easier concentration.
Get Control of your mind
Remember you control your own thoughts and not the other way round. Reject all the negative thoughts and try to empty your mind. You need to be patient. Don’t expect that you’ll be able to successfully silence your mind on your first try. If you were told to not think of a pink elephant, your mind will straight away think of a pink elephant. That is how difficult it is. Remember to be patient.
Concentrate on Something
Try to concentrate on something. It will be difficult to control your thoughts with just your inner mind alone. So try an easier way first. Choose something to focus your attention on. It may be a simple mantra or you could be concentrating on a flower or a candle. You could also try listening to your heart beat and try to focus on that.
Through meditation, you attain the power to control your thoughts, and on occasion stop them completely. Don’t be discouraged if you can’t attain a silent mind straightaway. It takes time and practice.Once you are able to focus, you can now focus on silencing your mind. Remember, be patient and you too will soon be able to enjoy the benefits that meditation has to offer.