How To Meditate For Beginners
Many people who hear about the many great benefits of meditation may like to start meditation, but they do not know where they should start. Learning how to meditate for beginners can really help people learn about themselves as well as others. Also, it can help your focus and concentration and help you relax and release stress.
The first thing that you have to have before you can start to meditate is a place where you can meditate. It should be a place that is quiet and peaceful and other people shouldn’t be able to bother you. Find a place in your spot where you can sit comfortably on the floor with a cushion below you. Or, you can have a hard chair to sit on.
Remember to sit with proper posture, but without straining your back. Do not slouch forward or lean backward, since this can hurt your back and cause back pains later. If you have back problems and you can’t sit on the floor, then use a chair instead.
Once you have your meditation area, close your eyes and start breathing slowly. Breathe in with your nose, and breathe out from your nose. Breathe naturally and properly, don’t force it. Breathe deeply and slowly, though it might take a while to do this.
While you are breathing, you may notice that you have gotten calmer and relaxed. Don’t think of anything except your breathing. Think about the breath as it goes into your nose and out of your mouth. If you start to think about something else, then pull your attention back to your breathing. This may happen a lot your first time, but it is completely natural. Just remember to think about your breathing.
When you exhale, it should take a longer time than your inhale to let in the fresh air. You can choose to meditate with music, but make sure that it does not distract you. You can choose music that sounds like nature or is instrumentals. There are meditation music CDs available, so you can get these if you’d like to meditate with music.
Meditation for beginners can be uncomfortable if you don’t eat enough, or if you’ve eaten too much. So make sure that you have a bit of food in your stomach before you meditate. If you are pressed for time to meditate, you can set a timer so that you can end your session when you need to.
You can count your breath if you want to since this may help you concentrate on your breathing and stop thinking of other things. Once you believe you have taken enough time for your meditation session, you can open your eyes and do other things. You may need to stretch to get your body out of your position then you can go out and do what you need to do.
Breathing meditation is just the first step in learning how to meditate. Once you find yourself comfortably meditating, you can start with more complex meditation techniques to get better at it. How to meditate for beginners starts with this one step, so take it and be on your path to better self-awareness.
How to Meditate for Peace and Power
Meditation for peace should not be result-driven. Ambition and goals reflect egotistic values. We’ve spent our lives constructing an identity that provides us psychological security and comfort. And if you’re reading this, you’ve probably come to realize that selfish desire and egotism are the root cause of discontent. So we need a method of experiencing the present without the selfish perceptions which emanate from the ‘self’ or ego.
Mindfulness meditation is an exercise that reconnects us with our present reality and leaves behind the ‘I’. By selflessly experiencing the present in non-judgment we find the fullness and beauty of life. There are various methods of practicing mindfulness meditation including walking, eating, or sitting quietly. All of them are defined by an awareness and sensitivity to the present that rarely exists at other times.
In all things, doing them for a purpose is what removes us from the present. Performing actions with full attention and without a goal in mind will result in a mindful experience. Don’t eat breakfast to rush off to work, eat breakfast to eat breakfast. Taste each bite fully and take in the texture, smell, and sounds. Virtually every activity can be mindfully performed, but perhaps it’s easiest to start with sitting meditation.
Mindfulness meditation has little formality, but sitting meditation has a few guidelines. You’ll want a quiet and natural setting if possible. You’ll want good posture which allows for a full deep breath. And you’ll want to practice deep abdominal breathing, drawing the breath into the lower abdomen rather than the chest.
Begin by simply observing your breath. Watch it come and go attentively. With time your consciousness will expand to encompass more than your breath, but also internal and external sensations and even your thoughts. Observe all of this without judgment and mindfulness meditation will result in a genuine and peaceful experience.
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Qigong, meaning energy work in Chinese, is a meditation that develops sensitivity to our internal energy, as well as the ability to manipulate it for healing and power. Outwardly this meditation may look the same as mindfulness meditation. Some forms of Qigong are standing, some moving, and some quietly sitting. But they all have a few things in common.
In terms of basic sitting meditation, all factors remain the same as above in terms of posture and breathing. There is a point about two inches below the belly button and about two inches deep in the body that is the seat of energy. When drawing in your breath you should focus on this point and either observe carefully or imagine your breath fueling a fire that is very small and dense. Each breath adds heat and weight.
Your tongue should be pressed against the roof of your mouth just behind the palate. This connects the two major meridian lines which travel along the front and rear of the body. When these lines are connected and energy moves freely then your healing ability will be at its highest. One should initially work to develop and accumulate energy in the lower abdomen until intense heat or swirling sensations can be felt.
There is no timeline for practice. The first stage of training may take someone 3 weeks or 3 years. The second stage of meditation is the conscious movement of this energy from the lower abdomen throughout the major meridian lines in a constant circular flow. Energy will travel in with the breath to the lower abdomen, down between the legs, up the back to the crown point at the top of the head, and down to the mouth where the cycle begins anew.
Higher stages of energy work include channeling this energy to certain organs or through the limbs for purposes of complete energy circulation or projecting energy outside of the body in order to heal others. In the case of martial arts, this energy may be used to enhance martial technique, speed, power, and mental acuity.