Meditation for Beginners



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Meditation is a technique used to connect deeper with your inner self and it can help bring a sense of peace. It has been used for thousands of years and many countries throughout the world use it to help enhance their quality of life. People who meditate regularly have a lower level of stress, increased awareness, and stronger developed intuition.

Meditation can be practiced by anyone, from a beginner to an expert. It’s often called a practice, because there will always be challenges in life, and it is a task to overcome them. We often hear the term “quiet the mind,” but what does that really mean? And what does it entail, in order to achieve that result?

Ironically, to get to a state where we can quiet the mind and clear the head, it requires the practice of letting go, and the art of doing nothing. In the first world countries, we have become so focused on doing things, and on getting things done, that we have worked ourselves into overdrive. Too often, we do not know how to let go of the stress. This is where the art of meditation comes in.

There are many ways to meditate, and if you begin exploring, you’ll see how different each meditation technique may be. Some require certain postures and hand positions, some require a mantra or sound to repeat, some are guided by another person, some are in a group setting, while others are practiced privately.

Any way that you choose to meditate is fine. I prefer to use a guided meditation, which is a sound recording on my phone. Whatever helps you relax the most will help you achieve optimal results. There is no right or wrong way to meditate.

How to Meditate

It’s advisable to develop a meditation routine that you can do each day.  First thing in the morning, before your day (and thoughts) pick up speed is preferred and aim to spend 10-15 minutes each morning on your meditation practice.

  1. Pick a spot in your home that is relaxing to you. You can sit on the ground, on a cushion, on a chair, on a sofa, or even on your bed. You can also sit in nature if you like.
  2. Try to sit with your spine straight and your hands relaxed in your lap. If you are in a chair, sit with your feet planted firmly on the ground, knees and ankles uncrossed.
  3. Close your eyes. Imagine a sense of calm. Breathe in the calm that you have just created slowly and consciously. Hold your breath for a few extra seconds before exhaling slowly and deliberately.
  4. Focus on your breathing. Continue inhaling and exhaling for 10 minutes.
  5. If you are using a guided meditation, repeat steps 1-5 above with the recording playing in the background.

If your mind wanders during meditation, simply notice that it has wandered and bring it back to the meditative state where you are focused on your breathing. Repeat this as many times as needed.




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