How to Meditate if You Are a Beginner
Ambience, attitude and posture top the list of pre-requisites to meditation for a beginner.
You don’t need to be a full- time monk to know how to meditate properly. Come to think of it, even the monks had to learn the meditation technique. If you are a beginner, just keep it in mind that meditation is a way to calm your mind and de-stress yourself. So, let go and relax! Don’t stress yourself by wondering if you are doing it right or whether your posture for meditation is right or if you are taking too long to learn the meditation technique.
There are certain pre-requisites to meditation that you should be aware of if you are a beginner.
- You must have a positive attitude toward meditation. Practicing meditation without idealism won’t be effective.
- Select a quiet, clean and peaceful place to meditate. It could be the prayer room, or a meditation corner in a room, or simply your favorite chair. You have to comfortable in the place you choose for meditating.
- Light a candle and use some mild incense or use aroma candles to create a serene ambience where you can be relaxed. Playing soft soothing music is also a good idea.
- Your posture should be straight – your neck, back and shoulders should be straight but not rigid. The main idea is to be relaxed and allow the chi (energy) to flow without obstruction.
- Last, but most important, RELAX! Let go!
There is no hard and fast rule on how to meditate. And if you are a beginner, you can start meditating with the following steps:
- Breathe in, breathe out. Breathe in deeper, breathe out slowly. Do it a couple of times. You don’t have to take deep breaths if you are not comfortable with it. Your breathing has to be natural and not deliberate. Bring it to a rhythm that is soothing to your body. Breathing is the most important aspect of meditation. This is the area you’ll have to perfect.
- Be aware of your breathing. Be aware of your body. Focus on your breath and the area on your body where you can notice the breath. It may be your chest, your belly, or even your nose. Savor the feeling. If your concentration wavers, don’t worry, bring it back.
- Focusing is not easy. You can practice focusing by concentrating on any small and circular object, say a dot on the wall. Focus on it till you think of nothing else but the dot. Don’t stare at it, just concentrate on it. You can also chant mantras or make affirmations. These are statements you say to yourself in a repetitive way to achieve focused attention.
- Once you are comfortable with focusing, focus on your breathing and the spot on your body. Gradually shift your attention from the chosen spot in your body to other parts of the body. Notice how you feel.
Close your eyes, be relaxed, and tune in to your feelings devoid of thoughts. Inhale the peace and good energy and exhale the tension. Tranquility and peace will soon set in.
