Easy Meditation For Beginners
Meditation for beginners: Meditation is a great way to relax and promote a positve attitude in your everyday life. It helps to give you an overall sense of well being, and keeps you healthy.
Meditation can be as simple or as complex as you want to make it. For the beginner, I advise you to use a very simple form of meditation, or to use a guided meditation, which can be found on cassettes in many bookstores. Meditation has many beneficial side effects. It provides a break from everyday life and helps you focus on the task at hand. Meditation is a known factor in helping to ease and eliminate stress in a hectic lifestyle. Also, meditation provides an overall sense of well being, with an added positive outlook on life. Add all this up, and it gives you some great reasons to try meditation.
To try meditation, especially for the first little while, you must find somewhere that you won’t be disturbed. Turn off the phone, the radio, and the TV, and find someone else to answer the door. Some people prefer to listen to soft, instrumental music, as it helps them to relax, and can provide a focus. Get comfortable. You can sit up, lay down, or stand on your head, just make sure you won’t need to shift around a lot, as this breaks down concentration. Most of all, enjoy yourself! This is supposed to be fun.
One of the easiest forms of meditation is controlled breathing. The simplest one of these is taking four breaths, while giving each a number (1-4), and repeating this step over & over again. You will eventually come to where you just listen to your breathing, and don’t need to count. The numbers simply help you to focus on your breath, which is something we take for granted every second of every day. If you are very comfortable, and even a little sleepy, it can lull you to sleep, so I would advise a sitting position in this case. It is a quick and easy way to relax if you cannot fall asleep. This mediation technique takes the focus away from any thoughts that are intruding while trying to sleep.
Another form of controlled breathing is counting to four or five as you breathe in, and then count four or five as you breathe out. Repeat this as many times as you feel is necessary to relax. Remember to focus on your breath, and feel how deep it goes into your body. (A more complex form of this technique is feeling your breath in different areas of your body. Like the heart, liver, arms, legs, etc..) This technique is also a good way to relax while you fall asleep, so if you’re tired, try this one sitting up as well.
A technique that’s a little more complex, but still fairly easy, is progressive relaxation. I’ve been using this one to fall asleep for quite a few years now, and never realized what I was doing until I read about it. Once you’re comfortable, start with your toes, and consciously tell the muscles to relax. As you work your way up, tell each part of your body to release tension, stress and anxiety. When you get to your torso, tell your organs to relax as well. They can soak up negative emotions, and need time to slow down, too. Spend a little extra time on the muscles in your back, as they can be more tense than other muscles. (It’s no surprise that many people have back problems.) Once you feel completely relaxed, slowly check each part of your body for any excess stress and release it. If you can picture it, great, if you just feel it, that’s fine, too. There are no right or wrong ways to do this meditation. What matters is that you relax and get rid of tension and stress. If you fall asleep during this meditation, don’t fret, it was meant to happen. The sleep will probably refresh you. I actually recommend this meditation technique to anyone who is having trouble sleeping.
Guided meditations can be a lot of fun. You may be able to find a meditation group in your neighborhood that does guided meditation. Or you can buy cassettes or CD’s that you can play on your stereo at home. Either way, they can be fun. You can also record your own. Many books have guided meditations that you can follow, or you can create and record your own.
Yoga is a form of meditation that many find helpful in easing stress, with the added bonus of being a form of exercise. If you’d like the benefit of both, I’m sure you can find someone that teaches yoga in your area. There are also many video cassettes available, as well as books and magazines about yoga that you can try.
The "experts" say that you should meditate daily, but I’ve found that sometimes it’s just not possible to do so. Start slowly, even once a week is better than nothing. You may eventually find that your daily meditation is so important that you will be willing to give up something else for it. Meditation is as personal as your fingerprint. Do what feels right for you. And if you didn’t find a meditation that you like from what I suggested, there are plenty of books, web sites, articles, etc. out there about mediation. Enjoy!