Easy Beginners Meditation
Step 1 Finding the right spot Find a place in your house where you feel safe, relaxed and comfortable where you won't be disturbed and there are as few distractions and noises (such as TV or music) as possible.
The right direction is something people also wonder about, however you can just use your intuition to which way feels right for your.
There is no real need for candles and incense but if you want they can set the scene for a more tranquil environment and make the spot you have chosen your own personal relaxing space.
Step 2 Posture Find a comfortable cushion and sit down with your legs crossed and your back as straight as possible.
Keeping a straight back helps the energy flow through the channels properly.
The chin is slightly tucked in and shoulders slightly back if hunched, and relaxed.
Your hands can rest on your knees palm down or resting in your lap, open palms facing the sky, one on top of the other.
Of course if you have difficulty crossing your legs or sitting on the floor it is fine to sit on a chair.
Step 3 Breath Begin to breathe deep into your abdomen.
Don't force the breath, just let your abdomen rise/extend out with the in-breath and relax with the out-breath.
When you breathe in, your diaphragm (the main breathing muscle in your chest) pushes down on your abdominal organs thus making your abdomen protrude slightly.
This has a natural calming effect on the mind and nerves and also massages the intestines and other abdominal organs.
So you can visualize that you are breathing into your belly button.
Close your mouth and put your tongue touching the back of your top teeth- this completes another meridian circuit.
Breathe in through your nose and out through your nose- abdomen rising and falling.
Breathing is the most important technique of this meditation and will be the primary point of attention for your mind.
Step 4 Mind As you are sitting focusing on your breath, your mind will begin to wander and think about, well, everything- 'what's for dinner', 'this is not working', 'chocolate chip is my favorite cookie' etc.
This is normal.
The point of the exercise is not to stop thinking but not to place importance on the thoughts and follow them.
The mind is a thinking organ, it is doing it's job.
So give it something to do, focus on the breath going in and coming out.
If you are having real trouble with your mind racing you can always use counting as well as the breathing to help settle the mind.
Breathe in 1-2-3-4-5-6 hold 1-2 and breathe out 1-2-3-4-5-6-7-8, calm, slow and even breaths.
The aim of this practice is not calmness but calm is a by-product of the practice.
As we sit in meditation, the most ridiculous thoughts and painful memories and emotions will arise at some stage.
Meditation is the practice to observe the neurosis of our mind and not judge or control them.
Just let them be.
Don't follow them.
Come back to your breathing.
Sound hard? Yes, it is.
Rewarding? Yes, incredibly.
So set yourself 5 minutes a day.
A small challenge that I'm sure you will begin to really enjoy.
The right direction is something people also wonder about, however you can just use your intuition to which way feels right for your.
There is no real need for candles and incense but if you want they can set the scene for a more tranquil environment and make the spot you have chosen your own personal relaxing space.
Step 2 Posture Find a comfortable cushion and sit down with your legs crossed and your back as straight as possible.
Keeping a straight back helps the energy flow through the channels properly.
The chin is slightly tucked in and shoulders slightly back if hunched, and relaxed.
Your hands can rest on your knees palm down or resting in your lap, open palms facing the sky, one on top of the other.
Of course if you have difficulty crossing your legs or sitting on the floor it is fine to sit on a chair.
Step 3 Breath Begin to breathe deep into your abdomen.
Don't force the breath, just let your abdomen rise/extend out with the in-breath and relax with the out-breath.
When you breathe in, your diaphragm (the main breathing muscle in your chest) pushes down on your abdominal organs thus making your abdomen protrude slightly.
This has a natural calming effect on the mind and nerves and also massages the intestines and other abdominal organs.
So you can visualize that you are breathing into your belly button.
Close your mouth and put your tongue touching the back of your top teeth- this completes another meridian circuit.
Breathe in through your nose and out through your nose- abdomen rising and falling.
Breathing is the most important technique of this meditation and will be the primary point of attention for your mind.
Step 4 Mind As you are sitting focusing on your breath, your mind will begin to wander and think about, well, everything- 'what's for dinner', 'this is not working', 'chocolate chip is my favorite cookie' etc.
This is normal.
The point of the exercise is not to stop thinking but not to place importance on the thoughts and follow them.
The mind is a thinking organ, it is doing it's job.
So give it something to do, focus on the breath going in and coming out.
If you are having real trouble with your mind racing you can always use counting as well as the breathing to help settle the mind.
Breathe in 1-2-3-4-5-6 hold 1-2 and breathe out 1-2-3-4-5-6-7-8, calm, slow and even breaths.
The aim of this practice is not calmness but calm is a by-product of the practice.
As we sit in meditation, the most ridiculous thoughts and painful memories and emotions will arise at some stage.
Meditation is the practice to observe the neurosis of our mind and not judge or control them.
Just let them be.
Don't follow them.
Come back to your breathing.
Sound hard? Yes, it is.
Rewarding? Yes, incredibly.
So set yourself 5 minutes a day.
A small challenge that I'm sure you will begin to really enjoy.
