8 Steps for beginners to start meditation
Meditation helps in not only the release of feel good hormones. It is lot more than this. It is a life changing habit.
For beginners, sit in a calm posture. Most of the time lotus or half lotus is considered good. Then feel your breathe. Feel the inhalation and exhalation. Start it with two minutes. And gradually increase your time.
Meditation is the word of new world. It is a very old technique used in ancient populations. Somehow the world forgot these centuries old techniques. If you feel like your mind is questioning the outcome, try to think this way. We are alive because we breathe. So breathing is life. Oxygen goes inside and nourish our bodies at cellular level. Meditation is concentrating on your breathing.
But as you start your day to day activities, you forget everything. Stress, worry, anxiety engulfs your whole brain. All the thoughts become worrisome. All the attention goes towards outside world. You forget to stop and sit with your own self. Here comes the meditation. It is going inward. Feeling your own presence. Feeling your own subtle movements.
If you want to learn meditation as a beginner, don’t stress too much. Just do it.
1. Do it in morning
Morning is the best time for meditation. It sets you for whole day. Meditating in the morning is easy.It is easy to concentrate. Your whole system is relaxed. It is easy to start a new habit when you are relaxed.
Learning a new habit takes time. It is easy to get busy in your daily stuff and forget about new things. But mornings are more productive and you can spare some time by waking up few minutes earlier.
2. Find a quiet corner.
Sitting in calm area is always recommended. Because it is difficult to bring back your brain from outside clamor. But having a peaceful place works in your favor. It will help you to feel your self. Less difficulty in concentrating. Your mind may take few minutes to settle. And then you need few more minutes for actual meditation.
Also you will need a cushion or yoga mat to sit. If sitting on ground is difficult you can sit on a chair.
3. Sit with your spine straight
Sit in a lotus position ( recommended) . But as a beginner it is bit difficult. You can start with half lotus. Sit with straight spine. Fold your left knee and place your ankle on right thigh. If you feel difficulty in any of these, just sit as you feel comfortable. With the practice, these things become easy.
Most important is to make keep your spine in its natural straight position. Don’t slouch. Sitting in half lotus position in upright position helps in focusing your mind.
4. Curl your index finger and thumb in to Gyana mudra
Sit with Gyana mudra. Gyana mudra is curling your index finger and thumb. They should touch their tips. This mudra ( mudra means closure in sanskrit) helps in concentration of mind. So it is best to make yoga mudra with your hands. Or you can simply keep them in your lap.
5. Start feeling your breaths
This is the beginning. Close your eyes. Start feeling your inhalations and exhalations. When you inhale, try to feel the subtle sound of your breathe. And when you exhale , feel the breathe going out.When you will pay attention to your breaths, your breathing will become more deep.
Deep breathing takes more oxygen while inhaling. And your lungs will be filled with more oxygen.
6. Let thoughts come and go
As soon as you will pay attention to your breathes, you will start feeling calmness. The body will becomes relaxed. Let the thoughts come and go. Don’t overthink on thoughts. Weather they are negative or positive. Try not to weave around thoughts. If you feel like you are wandering, bring yourself back.
As humans, we have tendency to start overthinking and complicate things. Make your meditation ritual simple. Keep your thinking simple. Keep your thoughts simple.
7. Start to feel the presence of your body
Feel like your body is present here. Relax it. Feel like all the tissues and muscles in the body are relaxed. It is lighter now.Feel how your body moves with the breathes. You will be in your present. Most of the times you are either in your past or future.
8. Timing for meditation
You can meditate either in morning or anytime. And as many times in a day as you want. But practice it daily. Even if for few minutes.Even few minutes of meditation do wonders for you. The only catch is making it a habit. Meditation is easy and its pros are so many. But very few people do it.
Reason for this is making it a habit. It is very difficult to make it a habit. But with practice , it becomes easy.Use a timer with soothing ring for timing.
- Don’t try to think anything.
- Let the thoughts come and go.
- Don’t concentrate on thoughts.
- Do not try to clear your mind.
- Just bring back your attention when you feel like your mind has started wandering.
With practice you will be able to concentrate. Our mind is scattered here and there. Meditation is a life changing habit. You would love it. If you feel like this article can inspire you to do meditation, please share it.