Comprehensive Meditation Guidance for The Beginners
You’re welcome to our comprehensive meditation guidance for the new meditators. Maybe, you have heard a lot about meditation benefits. Have you ever wondered how you can maximize its great advantages? We strongly suppose a full guidance will be helpful for the beginners. Hereby we provide the necessary tips which will help you meditate effectively. After practicing meditation regularly and exactly, we believe you will improve your health and discover more positive things.
Well-Preparation before Meditation
Let us start with overall guidance. When you meditate, you should be in a quiet room and try to stop thinking about any good or bad things or decide whether to support or against something. The key requirement to meditation is to stop all of the actions in your mind, even the idea of becoming the Buddha.
Another vital advice is you ought to meditate in the morning, before doing exercise or having breakfast. Some people prefer meditating before bedtime than in the morning, however, it is difficult to against sleepiness. Thus, meditation in the morning will be better than the bedtime. Nevertheless, it is up to you to find the most comfortable period of time to meditate.
Once again, in order to meditate effectively, the prerequisite is to find a private and quiet atmosphere. You should find a place that you will not be disturbed for at least 15 minutes. Besides that, you need wear soft clothes to be as most relaxed as possible.
Overall Guidance for The Beginner
First of all, you lay a zabuton which is about 2 inches on the floor. Then, you put a rush cushion in the middle of the zabuton.
Secondly, you sit neatly on the rush cushion. When you sit, your back is upright without back support. Rest your hands on your laps.
Thirdly, let you close your eyes and start to breathe slowly and deeply. You may try to inhale with your nose and exhale from your mouth. Take as long as you need to breathe slowly and deeply.
Then, you focus your attention on your breathing. Let you be aware of each breath coming in and coming out. Keep on focusing on your breath until you feel enough. Sometimes, you realize your mind wanders. It is normal. Let you bring your attention back to the move of your breath.
Finally, when you feel you are ready, it is time to end the meditating session. You open your eyes and stand up slowly.
Some Popular Types of Meditation
After reading the overall guidance, you may think it is not difficult to meditate. In fact, many people suffer from uncomfortable states because of wrong postures. Therefore, the beginners have to consider practicing suitable postures to meditate effectively.
There are many meditation positions for you: sitting, walking, lying down and walking. For the new meditators, it would be better for you to try the most common positions. The following list shows some universal meditative positions so that you can choose the position you feel most suitable. However, the requirements for any postures you choose are the stability, straight and comfortable state. It means while you meditate, your brain feels safe, your body helps you be more focused, and you can be in this position for longer periods of time without feeling pain.
The Burmese Position
You sit in a cross-legged position. A cushion or pillow will make you feel more comfortable. In this position, let sit on the front half of the cushion or pillow, bend your knees in front of you and rotate your knees out to either side, sit in a cross-legged position.
The Quater Lotus
In this position, you sit and cross the legs by bending the knee and place the feet on the calves of the opposite leg instead of on the thigh.
The Half Lotus
This position is quite easy for most beginners. First, you sit with the legs crossed Indian style. Your both hands lift one foot up and place it on your left thigh.
The Full Lotus
It is a commonly used meditation position which resembles a lotus. In this posture, the feet are placed on the opposing thigh, the knees are in contact with the floor and the hands may rest on the knees.
It can be called as the easiest meditation posture. You may meditate in your office chair in the break-time. Then, you sit upright on the chair. Your hands need to rest on your thigh and palm down.
You can kneel on a mat in this position. It is also necessary to place a pillow or cushion between your legs to avoid pain.
Really Helpful Techniques for New Meditator in Practicing
Breath Awareness in Meditation
Apart from choosing the most comfortable position to meditate, you also must care for your breath throughout meditation session. The way you breathe in and breath out will affect the quality of your meditation. Just follow your breath, take them slowly and deeply, and pay your attention to your breath. As a result, you will realize the way you breath can bring you to relaxation, inner peace, the connection between your mind and body, etc.
A mantra is a word or phrase which is repeated during meditation. You can speak, chant, whisper or repeat the mantra in your mind. It helps your mind keep focusing on the blessing of the present moment.
It just takes you 10 minutes daily for at least a week. To practice this technique, you need to find a location that allows you to walk back and forth for 10 -15 paces. It would be better if this place is safe and peaceful. While you walk, you ought to focus your attention on something such as your breath coming in and out of your body, the sound caused by the movement of your body, etc. This technique is meaningful because it can help us respond in more constructive ways when we experience negative thoughts or emotions.
Kirtan Kriya Meditation
Kirtan meditation practice includes the combination of chanting and a simple mantra that consists of ancient sounds while using repetitive finger poses or mudras. It is believed to help you align and adjust the balance between your life and mind. This technique is truly a powerful spiritual cleanser.
Binaural Beats Meditation
This is an imaginary tone created in your brain when it is presented with two different frequencies at the same time. Does it sound great? You can naturally shift the speed and intensity of your thoughts by listening to specified tones that induce binaural beats songs. For many meditators, this technique can bring their brain into the same state as deep meditation quickly.
Let You Create Your Own Meditation Practice
We have discovered general meditation guidance for the beginners. It is time for you to design a personal meditation practice. Hereby some useful tips for you.
- Let you remember that constancy is the measure of meditation mastery. It is vital for you to spend at least 10 minutes daily to meditate. The frequency is extremely necessary for ensuring the advantages of meditation. It could be more important than any technique.
- Why don’t you try them all to experience the different effects of various forms of techniques or positions?
- If you love music, you can try meditation soundtracks. There is a variety of meditation soundtracks on Youtube for you to listen.
- You should think about choosing the right decorations, sounds, or adding the right scents in your meditation space.
Meditation is proven to bring us a lot of positive benefits. It is time for you to have a better life with meditation. If you need further information, please don’t hesitate to contact us. We are ready to help you.