A Beginner's Guide to Meditation
Believe it or not, you can actually improve your concentration power, boost your happiness quotient and relax your day to day life. And for that, you don’t have to be a Tibetan monk or Yoga master sitting in a lotus position and uttering lingos such as chakra and chaturanga. Though Yoga has its own set of benefits, here we are discussing meditation for beginners.
Meditation has been the part and parcel of human history and has survived through ages. Today’s life is something like pain in the neck. Our mind continuously wanders in this world of hyper-scheduling, multi-tasking, play & amusement and internet distraction to name a few.
So our mind and muscles need increased energy to focus and to deal with day to day situations with a cool set of mind.
What will you need?
Nothing! to be honest. Meditation demands only willingness. You can do it anywhere sitting on a chair, lying down or using some sort of equipment. Though for the beginners it is highly recommended to start this task in a quiet, noiseless place without any sensory distractions.
Meditating outdoors talking to nature can be a peaceful experience. Music is not needed at all in the initial stages though it can be helpful in your exercise later on. Newcomers, in the beginning, might feel it’s a daunting task but it’s much easier than one thinks.
7 Steps of Meditation
- Sit in an accessible position whether, on a chair or stool, comfort is the main factor. Sit tall like a pillar and don’t force yourself into a complex lotus position.
- Close your eyes and take a moment to stay still. Just be attentive to your surroundings and sounds around you without any attempt to react to anything.
- Now turn your focus to your breath silently and deeply. Fill your lungs without putting force on your breath and notice how you feel the breath in your nose, throat and chest as it flows inwards and outwards.
- Resort to some mantra silently or loudly, to charge your energy and breath. Mantra literally means something that protects the mind, so it has various spiritual and transformative benefits. For beginners, it’s more than enough to say ‘I am breathing in, I am breathing out’.
- As you start focusing on these things, your mind will start calming down. Thoughts will continue to invade your mind but simply put them aside and focus your attention on your breath and mantra.
- For beginners, it is recommended to begin with shorter duration of 5 to 10 minutes and as you become used to it, you can extend the length further. You can also set a number of breath counts during the session.
- For ending the practice, slowly bring your attention back to the surroundings and recognize your presence around you. Now wiggle your fingers in a gentle manner and begin to move your hands, arms, feet, and legs. Finally, open your eyes and slowly get up.
Meditation is a convenient and effective way to compose your busy mind and relaxing your body from the chaos of day-to-day life. Remember, consistency is important than quantity. So start meditating today and reap the rewards.