If you’re new to meditation, taking it slow and steady is key. Meditation has the power to enhance concentration, promote inner peace, and improve resilience in challenging situations. Don’t worry about perfection in the beginning stages, progress takes time and practice. Check out these tips to get started on your journey with beginner meditation and unlock new levels of peace and clarity in your life.
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Focus on breathing
The best beginner meditation technique is the breathing technique. So you better start with the same thing. Select a point above the navel and focus on it. Feel the abdomen rise and fall as you breathe, and do not consciously engage in breathing. Just follow it.
- Just focus on breathing, not on how and how good it is. Try to understand it.
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Focus on the inner image to guide breathing.
Suppose a coin is on your stomach, and it goes up and down with each breath, or you can imagine an object floating on the seagoing up and down with the waves. As a last resort, lotus flowers may be better, in which case imagine the flower opening and closing with each breath.
- Do not worry if the mind becomes confused and distracted, however, you are new and need more practice. The only thing you need to worry about is the right way to breathe and concentrate.
You might also be interested in: How to Deal with Distractions While Meditating
Repeat a specific mantra to help you focus and beginner meditation
Mantra meditation is another available method. In this method, you have to repeat a mantra (phrase, sound, or sentence) regularly until you go into a state of silence and get ready for a beginner meditation. The choice of mantra is entirely up to you and it is not a problem as long as you can easily remember it.
- Using simple and ordinary words to start a mantra in beginner meditation is a good solution.
- You can use the traditional mantra of om, which means awareness present in the environment.
- Repeat the mantra slowly and quietly, do not worry if it is repeated regularly in your mind and the mind is confused, but you should keep your focus and not be distracted.
- Once you feel you have entered deeper degrees of intense meditation, you no longer need to repeat the mantra.
- In Sanskrit, the mantra is known as the instrument of the mind. In the sense that it allows you to enter deeper levels of consciousness and move away from the flow of normal thinking.
Release stress by focusing on one object
As in the previous case where the mantra was used, in this case, try to achieve a deeper awareness by focusing on one object. This method is the same as meditation with open eyes and many people have succeeded in doing it.
- The object you focus on can be anything, but the flame of a candle will be the best option.
- Place the object at eye level so that you do not have to bend your head up and down when looking at it. Keep looking at it until your vision is blurred around the body and so-called absorbs your vision.
- You should experience a strong sense of calm when you are fully focused on your body.
Practice imagining if you want to do inner meditation
Imagining is another way of beginner meditation. In this way, you have to imagine a special and calm space in your mind, search inside it and continue working until you reach a sense of calm. Space or place you imagine in your mind can be anything, but in general, do not make it too real, try more to be specific to yourself.
- The space embodied in the mind can be anything, near a small fire, or a river or forest, add a little spirituality to it.
- When you enter the sacred space, search for it. Do not make details, let them enter your mind on their own.
- Feel the space you have created in your mind. Examine all aspects of it and feel its existence. For example, if you imagine yourself by a fire, feel the warmth and light of the fire on your skin and enjoy it. Finally, take a few deep breaths and slowly open your eyes.
- The next time you want to meditate you can go back to the same place or if you want to imagine and build a new place.
Remember to start a beginner meditation, location is one of the most important factors in progress in meditation.
Scan your body
Look for pressure and tension in different parts of the body and release each part consciously. To begin, lie down in a suitable place and release yourself, then control each breath and after reaching a deep meditation state, search each part of the body and clear it of tension and pressure. Pay attention to how you feel.
- It may be best to start at the bottom and work your way up to the top. For example, if you feel pressure somewhere, start from the same point.
- When you have finished meditating on the organs of the body, enjoy the feeling of liberation and relaxation, and breathe again for a few more minutes, and then come out of the meditation state.
- With regular practice, you will learn how to understand your different feelings and be able to deal with them when needed.
Do heart chakra meditation to understand emotions such as love and affection
The heart chakra is one of the seven chakras or energy centers of the body. This chakra is located in the middle of the chest and is associated with emotions such as love, affection, peace, and acceptance. The heart chakra reinforces such feelings and connects them to the world. Get started in a good position and focus on how you feel when you breathe.
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- When you feel relaxed, imagine a pure green light shining from within your heart, the pure, green light of love.
- Feel the radiance of love and green light with your whole being. Imagine the pure green light of love shining all over your body. Let it come out of your body and that light envelops the whole world around you.
- A few moments later, feel the positive energy in you and let it embrace you. After you are done, gently shake your fingers and other parts of your body, then open your eyes.
Experience beginner meditation while walking
Walking meditation is another type of beginner meditation in which you can focus on the movement of the legs and their connection to the ground. If you are still meditating, it is better to try this type after a while.
- Consider a convenient and quiet place and preferably away from distractions. You can also take off your shoes if the sidewalk is safe and secure.
- Stare straight ahead and lock your hands together, then slowly start the first step with your right foot, pause for a moment, and then move your left foot forward. Note that only one of your legs should move.
- When you reach the end of your path, stop completely and then turn back with your right foot and repeat the same movements again.
- When meditating, focus only on the movement of your legs and nothing else. This intense focus is like when you used to focus on the ups and downs of your abdomen while breathing and now do the same thing on your legs. Try to calm your mind and feel the connection of your feet with the ground.
Combine beginner meditation with your daily life
Do meditation at home at a set time each day
Meditate at a specific time each day and gradually make it a part of your daily routine. If you practice daily, you will see more and more of its beneficial effects.
- To start beginner meditation, Mornings are the best time to practice because the mind is not yet faced with daily worries and anxieties.
- Meditation after eating is not a good thing at all because you may not feel comfortable and relaxed while digesting food and as a result, you will lose the ability to concentrate.
Go to a meditation class to get better results
If you want to get the best results from your beginner meditation, it is best to start with a professional instructor. In general, such classes are not difficult to find today and can be done easily.
- There are suitable and special places for meditation that can be used.
- More videos can also be found on YouTube.
- Look for a spiritual meditation experience for a deeper and better experience. This type of meditation will take 10 days and you should meditate every 10 days.
Gather information on beginner meditation
Although this is not for everyone, some people may be interested in reading books and scriptures about meditation. You can look for information on advanced and beginner meditation in the Bible and other useful books.
Practice mindfulness every day
Meditation is not necessarily limited to your practice sessions, but you can practice mindfulness every day. Be aware of everything that is happening around you and observe them and think a little about them. In this way, you have largely practiced mindfulness.
- For example, when stressed, try to clear your mind of any negative feelings and focus on your breathing.
- For example, when eating, try to pay attention to the food you eat and experience all its taste and pleasure.
- No matter what your job is, whether you are behind a computer or cleaning the floor, try to focus on and understand what you are doing. Understand how you feel while working and see how doing it makes you feel. This is also an example of self-awareness.
Try basic exercises
Doing basic exercises daily will greatly increase your sense of self-awareness. All you need to do is focus on one of the objects around you or one of your senses.
- For example, if you feel confused, stick your feet on the floor and hang your hands on the side of a chair, or place them on a chair handle. Then focus on one of the objects around you. Do this when you are stressed and confused.
- You can focus on several senses at the same time. For example, hold a key in your hand and pay attention to the sound they make. You can also smell the metal.
Eat healthy foods
While meditation helps to improve the sense of mind and within us, it is better to work on improving our body to complete the concept of how to meditate. To keep your body healthy, eat healthy and fresh foods, exercise regularly, and get enough sleep to progress in beginner meditation as soon as possible.
- Avoid doing things like watching TV, drinking alcohol, and smoking before meditating. Such actions are not healthy and can numb the mind and prevent you from receiving good feelings after meditation.
Think of meditation as an adventure, not a goal
Meditation is not a goal that you can achieve or look at as career advancement, Rather, you should see it as a tool that helps you achieve peace of mind. In general, try to focus more on the beginner meditation process and use it well to reach the next levels of meditation.
- When you are a novice, you do not have to worry too much about its quality, your meditation has been successful, and you have learned the way to success in how to meditate until you experience more inner peace and tranquility.
Beginner meditation is a practice of focusing your mind and achieving a state of calmness and relaxation, especially for those who are new to meditation.
To start beginner meditation, find a quiet and comfortable space, sit in a comfortable position, and focus on your breath. Start with just a few minutes of meditation and gradually increase the time as you get comfortable with the practice.
Beginner meditation can help reduce stress, increase relaxation, improve concentration, and promote a sense of inner peace and well-being.
No, you do not need any special equipment to start beginner meditation. You can meditate anywhere and anytime, even without a meditation cushion or mat.
Yes, anyone can do beginner meditation, regardless of age or fitness level. It is a simple practice that can be done by anyone, anywhere.