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Meditation has become popular amongst modern health enthusiasts. What started as a simple spiritual ritual amongst the Hindus is now taught on modern platforms and is accessible to everyone willing to start their journey through meditation.
This article is a detailed guide for beginners on how to meditate.
These techniques and strategies to achieve a clear and calm state have been modified, refined, and remodelled with little change from the original meditation techniques for individuals, health enthusiasts, and beginners on their journey to mindfulness through meditating.
As always, I am a huge fan of mindfulness and mental stability, I have tried different strategies and techniques to help me achieve mindfulness and focus better. With the unending life issues, I advise you to build techniques or select strategies to help you achieve a level of calmness and mental stability.
After extensive research on meditation and its benefits, I have discovered numerous meditation practices that I recommend you try out. These steps are also simple especially for beginners willing to learn how to meditate. Of course, you have to apply discipline to help you stay firm. Meditation has been categorized into different types and each one has its purpose, benefits, and step-by-step procedures on how to practice each of them. However, there are general practices that apply to all meditators.
General Meditation Practices
- Get a quite comfortable place with no distractions.
- Spread your mat or simple carpet to sit on for the exercise.
- Sit comfortably with your legs crossed.
- Rest the palms of your hands on your legs wherever it feels most natural.
- Focus your gaze and chin gently downward
- Pay attention to your breathing. Every breath you take in and out and how your body acts while you breathe.
- Bring your attention back anytime it wanders because it is going to wander.
- Gently lift your gaze and ease your breathing after the exercise. Get up gently and pay attention to how your body and mind have become calmer.
Types of Meditation Practice
This is a simple meditation exercise that can be practised individually or in a group. Mindful meditation is most suitable for beginners starting their journey into meditation. In mindfulness meditation, you are required to pay attention to your thoughts without any form of judgment while staying focused on your present.
As a beginner mediator, all you have to do is observe your thoughts and patterns. Constant practice of this exercise has been researched to improve emotional states by eliminating depression and decreasing the stress level of patients with PTSD.
This meditation is focused on using all your five senses during the exercise. As a beginner, your first time might be a little difficult concentrating without any thought interfering, but with constant practice and discipline, you will perfect the exercise.
In this meditation, you are required to get an object or sound to channel your concentration such as your breathing, repeating a word of mantra, listening to a repetitive gong, staring at a candle, or just counting a mala bead.
I recommend this exercise for anyone battling attention or focus. This exercise will help you improve your focus and concentration.
This meditation exercise, although easy for beginners willing to learn how to meditate, it is recommended for people seeking that sense of calmness and connection to God.
Essential oils and scents such as frankincense, myrrh, and sage are used to bring a sense of calmness and heighten the spiritual experience.
The steps and strategies are also similar to that of normal meditation although this meditation exercise is mostly practised at home or in a spiritual worship place by people seeking spiritual growth.
Meditation is over a thousand years old, integrating it into our modern lives has to lead to the modification of these spiritual practices to make it easier and practicable for people only seeking the health benefits of this practice. There are numerous types of meditation exercises such as the Mantra meditation that has to do with chanting a repetitive sound or phrase, or the Visualization meditation which is focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes or images.
If you are on a mental health journey or seeking to learn how to meditate for health benefits, I recommend you try these outlined meditation exercises and the steps outlined for effective results.
As a beginner, starting meditation might be difficult, but with constant practice and discipline, you will perfect these exercises and achieve the numerous health benefits that come along with meditating.
Tell me when you do try them out!