Meditation Techniques For Beginners: 5 Easy Tips
Interested in beginning meditation but don’t know where to start? Here are a few easy techniques to get you started.
The basic tenets of meditation — relaxation and breathing — can be difficult to master in our hectic lives, but if you’re able to find just a few minutes a day, that’s all you need to get started.
Benefits of meditation include stress reduction, sharpened concentration, and improved circulation to start. Once you begin to practice, you’ll soon experience a quieter mind, a more open heart, and a sense of inner freedom. Sound good?
Here are 5 easy tips for beginners. Remember all you need is 5 to 10 minutes a day to get started with meditation:
1. Be comfortable in a quiet place.
Find a quiet place where you won’t be disturbed. To get started, it doesn’t matter whether you sit or lay down as long as you are comfortable. You can sit cross-legged, on the floor, or on a chair. If you can sit erect, then great. If not, it’s just important to have your body in a somewhat stable position. Then have the palms of your hands face the sky.
2. Become “present.”
Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?
3. Focus on your breath.
As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat. (Breathing through your nostrils is better though either will work). Your mind will wonder (which is okay), just try your best to be as focused as possible.
4. Feel your body.
Once you’re focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. Breath 5 to 10 times with full concentration on each breath. Take it a step further and hum “Om” as you breathe out.
5. Practice, practice, practice!
Like anything, practice makes perfect. Make sure to carve out a time each and every day to practice. You’ll hopefully find all your practice totally worth it as meditation can be life-changing!In addition to these tips, we here at MBG highly recommend picking up a copy of Meditation for Beginners, by Jack Kornfield. We here at MBG think it’s the best meditation book for beginners.
Simple meditation techniques to help a beginner:-
Tips so simple, yet very effective to have a deeper meditation experience:
- Choose a convenient time
- Choose a Quiet Place
- Sit in a Comfortable Posture
- Keep a Relatively Empty Stomach
- Start With a Few Warm-ups
- Take a Few Deep Breaths
- Keep a Gentle Smile on Your Face
- Open Your Eyes Slowly and Gently
Did you know by spending just a little time preparing for your meditation, you can
actually have a deeper experience in meditation? The question about ‘how to meditate’ and
especially, ‘how to meditate at home’ become easier when you prepare yourself.
Here are some meditation tips for beginners, to help you prepare for your meditation at
1. Choose a convenient time
- Meditation is essentially relaxation time, so it should be done entirely at your
convenience. Choose a time when you know you are not likely to be disturbed and are free
to relax and enjoy.
- The hours of sunrise and sunset, while nature transitions between day and night, are also
ideal for the practice. You will also find these times quiet at home, which will help in
2. Choose an quite place
- Just like a convenient hour, choose a place where you not likely to be disturbed.
- Quiet and peaceful surroundings can make the meditation experience for a beginner more enjoyable and relaxing.
3. Sit in a Comfortable Posture
- Your posture makes a difference too. Make sure you are relaxed, comfortable and steady. Sit straight with your spine erect; keep your shoulders and neck relaxed, and eyes closed throughout the process.
- That you have to sit in padmasana (the lotus position) to meditate is a very common myth of meditation.
4.Keep a Relatively Empty Stomach
- A good time to meditate at home – or in office – is before having a meal.
- After food, you might doze off while meditating. However, do not force yourself to meditate when you are very hungry.
- You will find it difficult because of hunger cramps or you may even keep thinking about
5.Start With a Few Warm-ups
- A few warm-up or sukshma yoga exercises before sitting to meditate helps improve circulation, removes inertia and restlessness and makes the body feel lighter.
- This is a very important step in your list of ‘how to meditate’ since you will be able to sit steadily for a longer time.
6.Take a Few Deep Breaths
- This is again preparation for easy meditation. Deep breathing in and out as well as doing some nadi shodhan pranayama before meditating is always a good idea.
- This helps to steady the rhythm of the breath and leads the mind in to a peaceful meditative state.
7.Keep a Gentle Smile on Your Face
- You will see the difference!
- A gentle smile throughout keeps you relaxed, peaceful and enhances your meditation experience.
8.Open Your Eyes Slowly and Gently
- As you come close to the end of the meditation, don’t be in a hurry to open your eyes and start moving about. Open your eyes slowly and gradually and take time to become aware of yourself and your surroundings.