Meditation techniques for beginners huh !!! Is it an attractive topic for youngsters?. Actually it is a necessary topic.
How long can you sit still (at peace) without checking your phone?
Think about it.
Modern technology has made your body, mind, and soul more restless than it ever was. We have self-deluded ourselves that we are ‘growing better’ with all this restlessness and trauma while the fact is that the modern lifestyle is nothing but heaps of anxiety, frustration, hopelessness, and restlessness.
So, what is the way out?
Yup, cooling down our mind. Reducing the clutter. Lessening the noise inside.
And, how do we do it?
No, awards for guessing- yes- ‘Meditation’ is the way out. That’s why we’ve formulated 5 simple meditation techniques for beginners to follow.
Meditation- the best-given advice that happens to be least practiced by self!
Below is a simple time-tested 5 meditation techniques for beginners.
And trust me, there would be no looking back with each experience you have while practicing it.
What is Meditation?
Meditation is about being in ‘the state of flow’.
Flow State or The State of Flow is a ‘mental state in which a person performing the activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of activity’.
In simple words, it implies being fully absorbed in the task at hand. To avoid distractions and achieve focus, it’s imperative that your mind is less cluttered. And, meditation helps us achieve this.
What is the Goal of Meditation?
The goal of meditation is a highly subjective term.
In a general everyday context, the goal is to be at a better state of peace with ourselves, to slow down a little, to absorb a little more, and get calmer.
Those with higher needs in life resort to meditation as a route to enlightenment, awakening, self-actualization, seeking the truth, and even attaining ‘moksha’.
Whatever be your inclination, the practice of meditation is ought to transform your life little by little.
Is it Difficult to Meditate?
For the majority of people the first thought of meditation is intriguing, exciting, and intimidating all at the same time. And, in all probability, it happens to be one of the most procrastinated tasks. Mostly assumed as ‘difficult’, majority of us just keep delaying it.
But is it really all that difficult to meditate? Well, the answer is, No. Or, well, it could even be a ‘yes’, depending upon the approach that we take to it. These 5 meditation techniques for beginners are very simple and easy to practise. You don’t need to worry about difficulty.
How to Start Meditating?
The answer is- Just Start Off.
Let’s see if these tips can make it simpler for you.
Get Your Mindset Right
You Can if You Think You Can. Yes, the first thing is to commit to it. Send positive commands to your brain for your desire and willingness to Meditate. Procrastination just won’t help. And yup, tomorrow never comes!
The right ‘can do’ attitude or mindset is what that would do the magic. So, get determined, and start off right now (if you already haven’t).
Choose Which Kind of Meditation You Want to Begin With
Now, this can be tricky and even confusing to some. There are so many types of meditations that we get to hear (courtesy technology)- Breathing, Aum, Mindfulness, Affirmation, Third Eye, Chakra, Sleeping, and the list goes on.
So now the question is which one to start with! And the answer is- Any One. Anything that appeals to you can be a good starting point.
Fix a Time
While the best time to meditate is undoubtedly in the morning but if mornings are not ‘your thing’, do it anytime. The benefits of early morning meditation are manifold. Mornings are best preferred especially because this is the time when your mind has the least noise which makes focusing easier.
Having said that, as long as you stick to the routine even if it means just 2-5 minutes a day, you will experience the wonders of it 🙂
So, just fix a time, and preferably the same time each day, and just cling to it for a minimum of 21 days.
Choose a Place
The best place would be amidst nature. But again, any place can be a good place if you bring it to the best use. It could be your lawn, terrace, your chair, even your bed!
Get the Surroundings Right
More than the place it’s the peaceful and distraction-free surroundings that matter while engaging in the practice of meditation.
Keep technology away. Kids and pets need to be silent. No television sounds creating havoc in your mind. No doorbells/phone bells disturbing your peace.
The Right Clothes for Meditation
The right set of clothes for meditation is nothing but comfortable. What is comfortable for you is something that you need to decide. Loose and comfortable is the key lest your attention keeps getting diverted to discomfort.
The Right Position for Meditation
The best way is to sit cross-legged (or in the lotus position if you can) with your spine comfortably erect- i.e in the Sukha Asana. You can roll up your yoga mat or use a yoga block or even bolster using pillows or blankets. The basic idea is to be comfortable.
What to do with the hands?
Keep them in the receiving position- i.e. the palms facing up. Alternately you can perform any of the mudras depending upon your need.
Is Lying Down a Good Idea for Meditation?
As a beginner, yea, maybe. You may also choose to lie down and meditate. Just don’t go off to sleep!
It’s more important to start, remember.
Begin With Calming Your Mind Down
While it is commonly believed that meditation is the way to calming down your mind. Nevertheless, the meditative state can not be achieved if the mind is not already calm!
Now the question is how to calm your mind?
Breathe. Breathe more. And breathe deep.
Breathing is the key. Breathing is everything.
So, once in a comfortable position, close your eyes and start breathing deeply. Take a few deep breaths until you feel more calmed down. Any of the following meditation techniques for beginners could be a good starting point-
- With your eyes closed, look at your Ajna Chakra or the Third Eye Chakra in between your eyebrows. Keep your concentration there.
- Focus on your breath
- Take your focus to all parts of your body starting with your toes and moving to the top of your head or the Crown Chakra. Feel the surge of energy. You might feel some vibrations, heat, or cold in the part that you focus on and the feeling might linger on till later as well.
- You can also choose to listen to some guided meditations
- Mantra Chanting can be another way to reach your goal
How Long Should I Meditate?
Initial Focus as a Beginner
As a beginner in Meditation, the first thing you need to learn to do is to just sit at a place! Sounds like a no-brainer? Well, it isn’t all that simple.
Day one could just be 2 minutes and you could keep adding 1 minute to it every day. If you want, you can even split the time all through the day. Increase it gradually and steadily and very soon you will be practicing meditation for 20-30 minutes a day.
Sounds amazing, doesn’t it?
Be Consistent- Don’t Give Up
Now, there would be good days and not-so-good days. Days when you would feel you have already some invisible medals to adorn your soul and then those days when you might feel lost!
But, stick on. Don’t give up.
All days are different and our mind is equipped with too much clutter and noise. This would make it more difficult on some days. But these days too would pass. There would come a time soon when this war of thoughts would subside making room for bliss.
Benefits of Meditation
Calms the Mind
Meditation has an indelible impact on the levels of calm you experience. Any time you are anxious, just take two minutes and breathe deep, and see the magic. So, if just a few deep breaths can create such an impact, just imagine what wonders the regular practice of meditation might work for you!
A calmer mind means lesser stress.
Lesser stress helps you get better in all aspects of life. Better performance at work place, more patience with people around, better sleep quality, better blood pressure, etc. just to count a few.
And yes, lesser stress leads to lesser anxiety in turn!
It’s actually a vicious cycle that our mind is trapped in. Once we break free, we can open the pandora’s box of benefits that meditation brings about.
Better Self Awareness
Peace of mind is an essential element and meditation inevitably helps us attain some. By being in the flow state, we get to become more aware in an overall plane. Our increased consciousness reaps dramatic positive results as we get clearer about our needs in life.
The ability to focus during meditation builds up concentration in totality. This means better performance at workplace or school.
Enhanced Self Control
Being more self-aware and less anxious also brings in better self-control. The temper issues gradually subside as the level of calm spikes.
More Mental Clarity
With lesser levels of stress and a calmer mind, we are able to think through and solve our problems better. Our goals and purposes become clearer and we are able to achieve what we wish for.
Helps With a Positive Mindset
All these side effects of meditation ultimately lead to a more fulfilled life and a positive mindset. And the power of positive thinking is absolutely undeniable. We become what we think. Positive thinking is a form of manifesting positive outcomes. Does it work? Yes, 100%.
Connects With the Universe- Answers Our Prayers
The enhanced levels of energy help us connect to the universe better. What apparently seem impossible dreams start reaping results and the prayers get answered. Clearer mind leads to more definite goals. And, as we manifest our goals, they become a reality. This blog on the Law of Attraction would be a good read to understand this better.
Just like us, our body and mind also need holidays. For the mind and spirit, no holiday is better than mediation. Even a 10-minute break each day can lead to unimaginable life-changing positive results.
Use this simple meditation techniques for beginners to start your journey. Start meditating today; just the basic meditation. Don’t worry about the outcomes; they will take care of themselves. As a beginner, just focus on the basics first. Kickstart with whatever appeals to you. Once you master and attain stillness, you can go ahead exploring more of it.
Even a 5 minute meditation every day would bring in great results. Karma pays off. The cup of bliss is waiting for you.
Leave any questions, queries, your experiences, and feedback in the comment section below.
Sending you healing vibes,
Check for Benefits of Yoga and Meditation in Hindi here