A beginner’s guide to meditation
EASY MEDITATION
by guest writer Tara Dickinson @nirvanamama108
As most of us now know meditation, the stilling and quieting of the mind, leads to tremendous health benefits, from physical to mental, emotional, and spiritual. Taking the time each day to sit in stillness is a powerful centering and focusing tool. Available anytime and easy to tap into with a little practice.
There are literally hundreds of different methods, techniques, visualizations, and breaths you can use during a meditation session. In this demonstration, we will take a little from each methodology and combine them into a simple practice to get acquainted with your quieter self.
How to Meditate
After a good deal of practice one can mediate anywhere anytime (which can be most beneficial in hectic situations) but to begin it is best to do so alone and in a silent environment. A place where you feel safe and can let go of any worries is ideal, such as your home, a place of worship such as a church or temple, or a setting in nature.
After taking a comfortable position, whether crossed-legged on a pillow on the floor, sitting in a chair, or even lying down if that is all your condition allows, bring your attention to the breath.
Breath is your life. Thus it makes sense that when you watch and control the breath, you can open to life. By literally visualizing the breath coming in and out each nostril your attention can only focus on that one activity and the mind stills.
You can enhance this breathing meditation by using visualization. Visualize your breath as a soft golden-colored light that fills your body with each inhalation and releases any staleness on each exhalation.
If your mind wanders or races with thoughts, a simple counting technique brings awareness back to the mediation. One method is to repeat, “Breathing in one, breathing out one. Breathing in two, breathing out two.” Another alternative is to start at 1,000 and begin counting backward. This focuses all of your attention on one action and one continuous breath.
Once you have gotten the mind to a place of relative stillness you can now practice simply being. Meditation allows an opening, an opportunity to receive a greater knowledge of yourself. The ‘self’ makes its existence known as immaterial thoughts begin to disappear.
You may only be able to start with five minutes in the morning or five minutes at night. Eventually build up to 20, 30, or even 60 minutes at a sitting or more. The serenity and depth found in yourself become exciting, refreshing, and rejuvenating. This practice of just ‘being’ allows every aspect of your mind, body, and spirit to replenish and expand.
Meditation will keep you calm and free from exhaustion in times of chaos and uncertainty. By watching and being aware of the breath, you are forcing awareness upon yourself. Give meditation time and space and you may find the fastest way to your beauty is in your stillness.
TIPS
Music- If absolute silence is too difficult at first, playing simple instrumental music or sounds from nature can help to quiet and soothe the chatter of the mind.
Posture- Keeping the posture in a comfortable but straight position allows the breath to move most efficiently also keeping one from possibly falling into slumber.
Support- Find the right support for the seat, knees, and back, allowing you to concentrate on the meditation rather than on any physical pain that might arise from discomfort.
