How to Meditate for Beginners
I live by meditation. My life is so much better when meditation is in it. My thoughts stay positive, my body feels more centered and it gives me a spiritual closeness that is indescribable.
I also credit mediation with some of my weight loss success. The hardest part of mediation is learning how to do it.
To learn how to mediate you must first know what mediation is.
Meditation is a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote relaxation, and enhance personal and spiritual growth. (The Free Dictionary)
The first step in learning how to meditate is finding a quiet place where there will be no interruptions. For me, I meditate in the morning on my living room floor before everyone gets up .
Find your comfortable position but do not lie down as you may fall asleep and that will negate the whole purpose of meditating! You don’t need to cross your legs and place your fingers in a circle on your knees like the stereotypical meditation pictures. You can sit in a chair, on the floor, on your couch, anywhere that feels comfortable to you.
The second step in learning how to meditate is to find one thing to focus upon. Maybe it’s your breath, an object (like a candle flame) or a sound like “omm”. Focusing on your breath is a good choice as you always have it with you no matter where you are and can feel very comforting too.
Close your eyes and only concentrate on your breath. If anything else comes into your mind, allow it to move on gently, concentrate and focus only on your breathing.
With breath concentration meditation, only concentrate on breathing. Don’t think in words or about anything else other than your breathing. Feel your breath but don’t control your breath. Allow your body to control breathing while you only focus on the feeling and action of breathing.
Focus upon the tip of your nose, cold air in and warm air out.
Now, since I’ve been meditating for years, I don’t think about anything. My mind is a complete blank. When I first started, I only concentrated on one word which was “omm”. I did that for about 6 months before transitioning to blank slate meditation as I call it. It’s really your personal preference and what is easiest and what feels comfortable for you when learning how to meditate.
Start out meditating for 10 minutes a day for one week. Then increase the time each week by 5 minutes until you meditate for one hour a day. The longer you meditate, the more beneficial it is. I meditate for an hour a day and sometimes longer depending on when I wake up. I can usually wake up without an alarm thanks to meditation.
Meditation, as I said above, is better to practice the first thing in the morning. It sets the tone for the rest of the day. You’ll notice a difference in how you feel all day long. But really, as long as you find time to meditate, it will be beneficial to you.
Learning how to meditate is easy, meditating is also easy, just relax and go with the flow.