You feel stressed or be less focused and improve your relationships with those around you. So you have decided to start looking after the health of your mind by meditating. But where to begin? How to get started? What are the basics? How will it feel? What to expect? How to Meditate for Beginners? All perfectly reasonable questions, and, lucky for you, we’re here with the answers you need to get started.
Most first-time meditators find it strange to sit in silence, to sit with their innermost thoughts and feelings, to relax. And, do nothing — the very things that, funnily enough, the mind tends to resist. To a beginner, meditation could initially feel a little alien, perhaps even daunting, but that is okay. People have been meditating for around 3,000 years. And, many have doubtless experienced the same hesitation, trepidation, or wonder that first-time meditators often feel.
Meditation is access to training the mind, similar to the way that fitness is an approach to teaching the body. But many meditation methods exist — so how do you study how to meditate?
“In the Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It is a group of activities, not a particular thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditation practices require different mental skills.
It’s challenging for a beginner to sit for hours and think of nothing or have an “empty mind.” We produce some devices such as abeginner mediation DVDor abrain-sensing headbandto help you through this method when you are starting. In general, the simplest way to learn to meditate is by concentrating on the breath — an example of one of the most popular approaches to meditation: concentration.
Concentration meditation requires focusing on a single point. This way could involve in following the breath, repeating a single word or mantra, staring at a candle flame, listening to a constant gong, or counting beads on a mala. Since concentrating the mind is challenging, a beginner might meditate for only a few minutes and then work up to harder durations.
In this kind of meditation, you refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you allowed them to go. Through this process, your ability to concentrate improves.
Mindfulness meditation promotes the practitioner to observe shifting thoughts as they drift through the mind. The intention is not to get involved with the ideas or to judge them but to be aware of each mental note as it appears.
Throughout mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human inclination to quickly judge a knowledge as good or bad, pleasant or unpleasant. You should practice an inner balance develops.
In some schools of meditation, students often exercise a combination of concentration and mindfulness. Many disciplines call for tranquillity — to a greater or lesser degree, depending on the supervisor.
Other meditation techniques
There are various other meditation techniques. For example, daily meditation training among Buddhist monks focuses directly on the cultivation of compassion. This technique involves envisioning adverse experiences and recasting them in a positive light by transforming them through compassion. There are also moving meditation techniques, such as tai chi, andwalking meditation.
Benefits of meditation
After having known how to how to meditate for beginners, you should understand benefits of meditation. If relaxation is not the goal of meditation, it is often a good result. In the 1970s, Herbert Benson, a researcher at Harvard University Medical School, invented the term “relaxation response” after researching people who trained mental meditation. The recreation response, in Benson’s words, is “an opposite, involuntary acknowledgment that reduces the activity of the sympathetic nervous system.”
Since then, studies on the relaxation response have documented the following short-term advantages to the nervous system:
- Lower blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Slower respiratory rate
- Less anxiety
- Lower blood cortisol levels
- More feelings of well-being
- Less stress
- Deeper relaxation
Contemporary researchers are instantly exploring whether a regular meditation practice yields long-term advantages, and noting positive influences on the brain and immune capacity among meditators. It is worth repeating that the goal of meditation is not to achieve profits. To put it as an Eastern philosopher might say, the purpose of meditation is no goal. It is merely to be present.
In Buddhist philosophy, the final advantage of meditation is the liberation of the mind from the accessory to things it cannot manage, such as external situations or extreme physical emotions. The liberated or “enlightened” practitioner no longer needlessly follows passions or clings to experiences. But, instead keeps a calm mind and sense of personal harmony.
How To Meditate: Simple Meditation For Beginners
This meditation practice is an excellent introduction to meditation techniques.
- You should sit or lie comfortably. And, you may even want to invest in ameditation chairorcushion.
- Also, close your eyes. We recommend you use one of ourCooling Eye MasksorRestorative Eye Pillowsif lying down.
- Next, make no effort to control the breath; breathe naturally.
- Finally, focus your attention on the breath and on how the body moves with each inhalation and exhalation. Then, notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. You should focus your attention on your breath without controlling its pace or intensity. And, if your mind wanders, return your focus to your breath.
You should maintain this meditation practice for two to three minutes to start, and then try it for more extended periods.
Also, maintain this meditation practice for two to three minutes to start, and then try it for more extended periods. If you would like to follow along with aMeditation for Beginners DVD, we can help with that.
- Three 20-minute practices
- Includes a yoga practice
- Lead by certified instructor Maritza
- One low price! Shipped right to your door.
Once you are a little bit more confident about what you are doing, there is then a whole library of content to explore with different courses applicable to different areas and emotions of life. Now, we believe that you did know how to meditate for beginners.