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Meditation Techniques for Beginners: 5 Easy Tips

Feel your body

Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. 

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Meditation Techniques for Beginners: 5 Easy Tips

Meditation Techniques for Beginners: 5 Easy Tips

https://www.mindbodygreen.com/0-42/Meditation-Techniques-for-Beginners-5-Easy-Tips.html

mindbodygreen.com

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Key Ideas

Benefits of meditation

...include stress reduction, sharpened concentration, and improved circulation to start.

Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.

Be comfortable in a quiet place

To get started, it doesn't matter whether you sit or lay down as long as you are comfortable. 

You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.

Become "present"

Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?

Focus on your breath

As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat. 

Try your best to be as focused as possible.

Feel your body

Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. 

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Meditation has drifted from its religious connections and has been adopted by psychologists, healthcare professionals and other secular organizations as an effective way to deal with the stress and illnesses of the modern world.

3 core components of meditation:
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  • Non-Judgement: Witnessing an experience or sensation without attachment or criticism.
  • Peace: Though your feelings are valuable, mindfulness teaches you how to find serenity despite them.

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What mindfulness is
What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What meditation is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

Jon Kabat-Zinn
Jon Kabat-Zinn

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”

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Sit for just two minutes

Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be me...

Don’t get caught up in the how

Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it.

Count your breaths

Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.

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