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Meditation Techniques for Beginners
Meditation can seem like a difficult concept to the uninitiated. The thought of clearing one’s mind and finding complete rest can seem pretty far-fetched in the fast-paced world we live in. The good news is meditation is not so difficult at all. In fact, you probably enter a state of meditation more often than you realize.
If you’ve ever stopped to look up at the sky, watched the trees swaying in the breeze, or zoned out while listening to the flow of a stream, you probably felt the world recede a bit as you relaxed your mind. This, very simply, is a state of meditation. The key to practicing meditation is simply exercising your mind and learning to control your thoughts so that you can enter that peaceful state at will.
Here are four simple meditation techniques to help exercise your mind and put you in a state of relaxation. As with most things in life, meditation will become easier with practice, so give it time and don’t give up.
Breathing
When you feel stressed or pressured, your breathing is one of the first things to suffer. Stress results in short, shallow breaths, limiting the oxygen that your body is receiving.
When you start to feel stressed, stop and regulate your breathing. Focus completely on breathing deeply and smoothly. Even a short time of focused breathing can help to bring your mind back into balance and minimize the stress in your life. Even if you can’t fully clear your mind, just focusing on breathing deeply for a short time will help you to feel more peaceful and balanced.
Posture
Stress causes tension which results in poor posture. You’ll notice that when a person is stressed, they start to look hunched over. Balanced posture is a very important part of meditation, as a good physical balance contributes to a healthy mental balance.
Sit straight up, with your head, neck and back straight, chest high, shoulders back, and pelvis and hips level. Make sure that your back and stomach are relaxed and free from tension. Your posture shouldn’t be stiff or tense, but your body should be properly aligned and straight. If it helps, imagine that a thread is lifting your body from the top of your head.
Relaxation
Close your eyes and smile. Imagine a constant wave of relaxation washing over you, sweeping any stressors away. As you breathe, let that wave wash away any stress or tension that tries to cling to you. Relax each muscle in turn, starting with your feet and progressing to your face.
Some people find that focusing on a specific word or image helps to block out external thoughts. You can use a specific sound, or pick a word that helps to calm you. Some people also find that peaceful music helps them to focus.
Patience
Realize that meditation takes time. You may find yourself very easily distracted when you’re just starting out, but give yourself time. As you exercise your mind, you will find it easier and easier to discipline your thoughts and bring them into balance.
The point of meditation is relaxation and balance, so the last thing you want to do is stress about your meditation techniques. If you get distracted, simply realign your thoughts and keep trying.
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