- Osho
Life can get a little crazy at times. The hectic pace and demand we face on a daily basis often leave us feeling stressed, overworked, tired and even unhappy. Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life.
I was first introduced to meditation at thirty years of age by the idea of becoming a better person. This lead me to discovering that I would like to be a more spiritual person. I then came across an article, that I have shared on my page, that says in order to help become a spiritual person you should try meditation. I've been really working at becoming a better person and it sounds like by meditating it will help to accomplish that! I'm excited and I think I will DO my first meditation tomorrow after I wake up! I cannot wait to quiet my thoughts, start feeling present and start enjoying a sense of relaxation and peace that says can happen when meditating. I hope I will enjoy it and continue to explore different approaches and ways to meditate and hope to discover the benefits that I have read about in previous posts about the benefits...
Newcomers to meditation often feel intimidated. They imagine a monk sitting in lotus pose for hours on end atop a mountain. But the reality is that meditation is much easier and accessible than most people realize.
Here is a simple 10 step beginner's guide to meditation:
1. Sit tall
The most common and accessible position for meditation is sitting. Sit on the floor, in a chair or on a stool. If you are seated on the floor it is often most comfortable to sit cross-legged on a cushion. Comfort is key. Now imagine a thread extending from the top of your head, pulling your back, neck and head straight up towards to ceiling in a straight line. Sit tall.
2. Relax your body
Close your eyes and scan your body, relaxing each body part one at a time. Begin with your toes, feet, ankles, shins and continue to move up your entire body. Don't forget to relax your shoulders, neck, face, jaw and tongue which are all common areas for us to hold tension.
3. Be still and silent
Now that you are sitting tall and relaxed, take a moment to be still. Just sit. Be aware of your surroundings, your body, the sounds around you. Don't react or attempt to change anything. Just be aware.
4. Breathe
Turn your attention to your breath. Breathe silently, yet deeply. Engage your diaphragm and fill you lungs, but do not force your breath. Notice how your breath feels in your nose, throat, chest and belly as it flows in and out.
5. Establish a mantra
A mantra is a sound, word or phrase that can be repeated throughout your meditation. Mantras can have spiritual, vibrational and transformative benefits, or they can simply provide a point of focus during meditation. They can be spoken aloud or silently to yourself. A simple and easy mantra for beginners is to silently say with each breath, I am breathing in, I am breathing out.
6. Calm your mind
As you focus on your breath or mantra, your mind will begin to calm and become present. This does not mean that thoughts will cease to arise. As thoughts come to you, simply acknowledge them, set them aside, and return your attention to your breath or mantra. Don't dwell on your thoughts. Some days your mind will be busy and filled with inner chatter, other days it will remain calm and focused. Neither is good or bad.
7. When to end your practice
There is no correct length of time to practice meditation, however when first beginning it is often easier to sit for shorter periods of time (5 to 10 minutes). As you become more comfortable with your practice, meditate longer. Set an alarm if you prefer to sit for a predetermined length of time. Another option is to decide on the number of breaths you will count before ending your practice. A male is a helpful tool to use when counting breaths.
8. How to end your practice
When you are ready to end your practice, slowing bring your conscious attention back to your surroundings. Acknowledge your presence in the space around you. Gently wiggle your fingers and toes. Begin to move your hands, feet, arms, and legs. Open your eyes. Move slowly and take your time getting up.
9. Practice often
Consistency is more important than quantity. Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.
10. Practice everywhere
Most beginners find it easier to meditate in a quiet space at home, but as you become more comfortable, begin exploring new places to practice. Meditating outdoors in nature can be very peaceful, and taking the opportunity to meditate on the bus or in your office chair can be an excellent stress reliever.
Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life. Begin meditating today and reap the rewards.
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