How To Meditate For Beginners
How To Meditate For Beginners
Meditation has been shown to have many benefits, both to the mental health and to the physical health. An old practice in many cultures, it is now becoming more and more popular in the western world. In this tutorial, beginners can learn the basics of meditation.
Meditation is a practice that can take you towards peace and, perhaps most importantly, it's a practice that lets you learn about who you really are. Hi, my name is Lee. I'm a Great Life coach and over the last 10 years I've helped hundreds of people find passion and peace through meditation.
Okay. Over the years of doing a lot of yoga, I've developed a sitting style, sitting like this or like this, and it's just what works for me. One of the things about yoga is that it really cultivates our body, it prepares our body, for sitting for long amounts of time.
Now, if you're a beginner, you probably aren't going to be sitting with your knees flat on the floor, so it's okay to sit just generally cross-legged or, as I mentioned earlier on, you can sit upright on a chair if you'd like. I mentioned getting the safe, getting the cushion, and the reason that this is so important is this: if you're going to sit for a long amount of time, what usually happens, the first place to start hurting is your back, particularly your lower back. If you're sitting on the floor, what happens is your pelvis will tilt backwards, and over a long period of time you start to slump, and if you sit for 20 minutes or half an hour you're going to be in a lot of pain, and I don't recommend it.
Okay, so now we're actually sitting on the cushion. We've got good posture and we're sitting in a position that is comfortable for us. So now, the next opportunity, is to actually start the meditation process and for this, as a beginner, I would recommend the following: start, initially, by feeling comfortable.
Consciously relax your jaw. Relax your face. It's nice to hold your tongue just against the roof of your mouth.
Then we can actually go into the meditation itself. Okay, so now you've got the posture. You're actually in the meditation and you've closed your eyes.
So, now what to do. What I'd like you to do, just as a beginning meditation, is something very, very simple. I'd like you just to watch your breath.
Very simply, notice where that breath is coming into your body, initially noticing, maybe, it has a cool quality as it enters your body, and watching your breath flowing out of your body noticing, maybe, it has a warmer texture as it comes out of your body and, for as much as possible, just watch the breath. Of course, you're going to say, "What about my aching knee? What about my aching back?" And I would say, "While you're a beginner, don't worry about those. You're just going to be sitting down for, maybe, 10 minutes.
" So, meditating, watching your breath, breath flowing in and out. Of course, you then say, "What about the thoughts that are coming along? I can't stop thinking." And to that, initially I would just say, "If a thought comes along, just let it go on it's way and bring your attention back to your breathing.
I'd recommend that you have a timer of some description that goes off. Initially, maybe, sitting for 10 minutes. I've found over the years that sitting for 20 minutes is absolutely perfect and sitting for longer is also an opportunity.
And, as you come to the end of your meditation, just take a moment to reintegrate yourself with the room, becoming steadily aware of your surroundings, any sounds, any noises going on around you. Just coming back into the world, starting to notice the thoughts and, perhaps, setting a little intention for yourself to take the stillness that you've now brought on board, to take that into the world with you and spread it around peacefully. Meditation has been shown to have many benefits, both to the mental health and to the physical health.
An old practice in many cultures, it is now becoming more and more popular in the western world. In this tutorial, beginners can learn the basics of meditation.