Welcome! Today we will be going over meditation for beginners. You will learn the basic techniques and understand the benefits that come with meditation.
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Many people who meditate will tell you that meditation is an extremely good way to find inner peace and understand yourself on a deeper level. By meditating daily, you will get on (or stay on) the right path in life, receive deep inner peace, and get a positive feeling that will last all day. We talked to a few people who meditate everyday, and below we describe some of the basic beginner steps they use when meditating.
Sit in the correct meditation position
Ideally you will want to sit with your legs crossed and back straight in a dark and quiet room. The most important thing to remember is to keep your body completely loose without any tension in your body. Having a loose body is the most important part of this step. It some times helps to take in a few deep breaths before beginning meditation to get your body feeling relaxed and tension free. For some people sitting with your legs crossed and back straight is not possible due to illness and other reasons. Please keep in mind that you can meditate in many different positions. It is not uncommon to meditate laying on a bed, or sitting with your legs straight or reclining with your feet elevated. All positions are very effective for meditating.
Close your eyes
Once you feel comfortable and relaxed, close your eyes and start to stare at the back of your eye lids. Focus your attention only on the back of your eye lids and look into the darkness. After some time and practice, you should start the see the darkness get even darker. This is good and means you are getting better at meditating. It can also help beginners if they visualize using the mind’s eye. Visualizing objects such as colors, or shapes can be very helpful. For example think about seeing the color blue, then after a few seconds or minutes then imagine you are looking at the color green, and so on. You can do this with letters, or numbers, or any objects you can visualize.
Control your heart and mind
When you meditate, always try to control your thoughts and feelings. Ideally you should have your mind and heart completely clear and silent. Some times this is easier said than done, especially at the beginning when you are first learning. Usually when I meditate, I still have thoughts that come into my mind but after a few minutes the thoughts and feelings fade away. Please don’t get discouraged if you have thoughts running in your mind, especially at the beginning. This is completely normal and will go away after some time.
How often should you meditate
There is no exact rule for how long you should meditate. Some people only meditate for 5 minutes a day, and some people meditate for hours a day. The only thing that I would like to stress to you is that it is more effective to meditate for 5 minutes a day than to meditate once a week for 1 hour. Meditation for beginners, I would recommend meditating for about 20 – 45 minutes per day. Longer if you can.
Using the beginning meditation steps above, you should be able to start meditating right away. After a few weeks or months, you should start to feel yourself going deeper and deeper into meditation. You will also start to feel happier and more confident in your life. You will have this inner desire to be nicer and helpful towards other people. You will also start to feel extremely wonderful throughout the day.