Guide: Step by Step Meditation Techniques for Beginners
Meditation is getting more and more popular in Western countries as people realize the benefits they are getting through relaxing their mind and body. Sure, some people still have doubts. However, this is a concept that scientists have explored and confirm as one of the best forms of healing the body and the mind.
While some people tackle this ancient art to gain enlightenment and increase their spiritual potential, for the rest of us, Meditation is simply a way to unwind, to relax, and to remove the stress from our lives. Meditation is secure, and there are many forms of it that you can start with as well, without having to become a Zen monk in the process.
So here are a few tips that you need to know to start your step by step meditation techniques for beginners.
First of all, don’t obsess on getting the meditation right. You need to do it without worrying about whether it is correct what you are doing. Each technique is different, and even if two people do the same procedure at the same time, there will be differences in their practice. The breathing might be different, the Posture or the visualization. There is no right or wrong in Meditation.
Next, you need to try a few methods before you find the one that you will use most. Because there are many different techniques out there, some will cater to one personality while others will cater to another type of person. For example, you have meditations that you can perform while sitting, while for others, you are walking around the house or in your yard.
It is essential that you keep a regular schedule for your sessions. If you usually meditate at around 6 pm, try to do it every day (or every time) at around the same hour. This is because you will bring your body and mind to a specific rhythm which will help you achieve much better results when you are meditating. You also teach the mind to be discipline at your will.
Don’t go in with many expectations. I keep telling everyone because I see that people tend to get disappointed after only one session or a few sessions. They say that they don’t ‘feel anything’ or that they haven’t received any benefits from it. Meditation is a process, and the benefits will come when you least expect them. You will go on with your meditation session without expecting anything but the pure enjoyment of the process. The rest will arrive in good time.
Points to Remember
Most people don’t know what Meditation really is. Meditation is a process. As Yogi Bhajan says
” The procedure of cleansing the mind, of not dumping a lot of thoughts into your subconscious mind, is called Meditation”
There is no quick fix to Meditation; it truly is a practice more like a daily routine. A key point to remember is not to examine yourself if you fail; just continue to do your best at all times…
While meditating the frequency of our brain passes from what is called Beta waves to Alpha waves. Which means part of our brain takes charge of the nervous system. Signals are then sent to various organs and glands of the body, which creates that platform for numerous healing types.
Food can be a hindrance on Meditation, mainly chemical based, processed foods and meats, eating organic fresh fruits and vegetables, seeds, grains, and whole foods is an excellent way of achieving your aim.
Allowing our bodies to be hydrated while eliminating toxins from the body. Always eat within moderation.
There are various ways to meditate and this one article is not enough to teach you all the meditation techniques and varieties. We will start today with some basics and I will cover a lot in other separate articles.
Learning to Meditate: Step by Step Meditation Technique for Beginners
Step 1: Breathing
Once you have become comfortable, begin by taking a deep breath. Hold the breath for 3 to 5 seconds and then exhale feeling waves of relaxation move down your body as you do so. Repeat these 4 to 5 times, and once you feel calmness and relaxation void of any tension, you can move on.
Remember that breathing and posture are the most important things in Meditation.
Step 2: Posture
You must keep your spine straight. This is the number one rule for posture. Then you must feel cozy and comfortable.
When your mind starts to be still you are going to feel very cozy! Keep the posture and will talk about a lot of breathing techniques in the following articles.
Step 3: Visualization
Imagine that you are sitting against a tree next to a stream somewhere in the Rocky Mountains or a different favorite spot you enjoy. While you hold this mental picture, try and focus for 5 minutes on nothing but pure positive energy moving down your body in the form of white waves of light.
Visualization is one way to stay focused but doesn’t mean that you have to use it every time or ever. Is up to you if you like to use your imagination to create a state of mind that will make you feel comfortable.
Step 4: Affirmations
Again, Affirmations is something that you can use but is not a must. The only two things you always need in Meditation are Breathing and Posture.
While holding the visualization, beginning stating affirmations such as: “Positive experiences are coming into my life now.” “With every meditation that I do, my consciousness raises.” “Thank you for everything I have ” and more. You can create your own affirmation or use one that speaks to your heart.
Hold the visualization, focusing on those affirmations for about the next 5 minutes. You can go longer if you’d like.
Step 5: Mantras
Mantras are like affirmations but not exactly.
Mantra is a word or a phrase that you repeat continuously during your meditation. You keep chanting the mantra (in Kundalini Yoga 108 times), and your negative mind becomes positive.
You don’t have to know how. You don’t have to know why. Mantra is what it is because is unknown. If this word can tune in to your subconscious then is good.
There are different mantras for different purposes. Having a teacher will assist you to find your own mantra according to your needs at the time.
As a Kundalini Yoga teacher, I teach people how to tune in with mantras to their subconscious mind and change their lives. Although you maybe don’t understand the meaning or the words the mantra will help you tremendously.
Step 6: Returning to Alertness
After you’ve completed the above steps, beginning returning to full alertness by slowly moving various body parts and counting to 10. Make sure you are fully back and alert before proceeding to stand.
Most Important Questions in Beginner’s Meditation
These are some most frequently asked questions by beginners.
How to concentrate during Meditation?
There are 5 main types of concentration in beginner’s meditation:
- Focus on a single object;
- Focus on breathing;
- Level on the whole body or certain parts of the body;
- Concentration on music or sound;
- Concentration on mantra
How long to meditate for beginners?
If you are just starting out as a beginner, I recommend you to meditate for around five to ten minutes each day. You can start with even less, try it for five minutes in the morning. And when you can calm down and relax for that long, move to more minutes. Later you could increase the time as you get comfortable with this.
The most significant thing is to just start! And the second most essential thing is to be consistent. You are trying to start a new activity here for your mind and body. So starting simple is the best way to go.
Let me tell you a secret here, Ten minutes is surely 100% more than no minutes, and so is One or Five minutes. Just Do it! You need to take the first step and you need to keep going. Set the amount of time that is good for you and do it daily.
As time passes, you can begin to evaluate the impact and results of the meditation. Everybody is different, there is not the right amount of time to meditate. But it’s also like learning any new skill or practicing an instrument, and this process involves a learning curve. It is like a zero risk investment you make today towards a goal and you would see the benefits by the time. The key to success is to just start and be consistent.
Can Meditation heal your body?
Yes, it CAN, and it WILL if you:
- Enjoy Meditation,
- Believe in it, and,
- Are persistent in it
What is the right posture?
Our mind likes to make everything difficult.
In the pursuit of the “right” Meditation posture, you need to remember one most often violated rule: – No Slumping! Slumping is the single most common fault I’ve seen in people’s meditation postures.
A slumped posture does not allow us to be alert, relaxed, and to remain aware while meditating. Most importantly, it impedes and locks up breathing and energy circulation.
One of the best beginner’s meditation techniques for many novices seems to be meditation music. Music is commonly one of the most popular forms of relaxation and most comfortable ways to change one’s state, so it’s no surprise. Meditation music playing in the background helps many people improve focus and concentration while burning through work tasks quite quickly. Also, there are many cd’s that are designed specifically for sleep meditation to sleep deeply and more sound. This is one of the most practical beginner’s meditation techniques simply because the music places the listener in a perfect state of mind for Meditation and creative visualization. Find what works for you and pursue it with vigor and enthusiasm.
Love you all!! Stay on the good path!!