Meditation for BeginnersMeditation is a way to connect with yourself, release stress from a hectic day, or to totally relax. It can actually calm your nervous system to decrease stress and anxiety.
To begin, you need to set aside a specific time to meditate. Make it a ritual. Pick a place with no distractions. If you meditate in the morning it might be quieter and your mind will be clearer. Meditating in the evening before getting into bed will help you relax, sleep better, and wake up feeling refreshed.
Begin by focusing on your breathing. Take long deep breaths in through your nose and let it out through your mouth. Try to let more air out than you take in so fresh air will get into your lungs. This will help relax muscles which is an important part of meditation. If your mind starts to wander, which it probably will as a beginner, just come back to focusing on your breathing. This will help improve your concentration.
You can meditate sitting or lying down with your eyes open or closed - whichever way is most comfortable for you. Wear loose fitting and comfortable clothing.
Do a full body scan. Start by relaxing all your muscles. Tighten your toes then relax them. Then go to your feet, feeling every muscle in your feet relax. Move up your body, relaxing each muscle. When you get to you shoulders, tighten them, then relax. Feel your whole body relax. If you have a muscle that needs more relaxing, do it over until your body is completely relaxed. Think of something pleasant - maybe a babbling brook, a beach with the tide coming in and going out again, or anything that will help you relax.
Use a scented candle, flowers, incense or some soothing music to help the relaxation process get started. Use the candle as a focal point, as this will strengthen your attention. Remember, every time your mind starts to wander - focus on your breathing.
You can also meditate while walking. When you do this, focus on hearing, seeing, and feeling. Listen to what is around you - a bird chirping, a child laughing, or anything that is calming. Look at the colors of the trees, the waves on the beach, or a distant airplane soaring high in the sky. Feel the air on your skin, the breeze going through your hair, and the motion of your arms as you walk.
Start out for 5 minutes and aim for 20 minutes every day to start seeing results. Meditation may lower blood pressure, improve blood circulation, or even lower your heart rate when practiced regularly.
In the beginning, meditation can be difficult. With practice, you should be able to focus more and feel invigorated afterwards. If you have trouble focusing, don't stress out about it. With practice, you will get it. Meditation takes time to grow into. It could take months if you are only doing it here and there. The more often you do it, the better the results.
Be persistent and enjoy discovering yourself.