SIMPLE MEDITATION FOR BEGINNERS
HELLO AND WELCOME
There are many different ways to meditate and there are no stringent rules. We will begin with our Guided Meditation for Beginners, by using some basic guidelines.
As you progress with your meditations you will discover what works best as this magical time evolves for you. This small period spent with yourself each day will have a major effect on the remaining hours of your day.
You can make this time for you a sacred one, and once you have made it a daily practice and come to know the benefits, it will become a time of intense joy. You will wake with great anticipation and excitement.
You can make your meditation sitting or lying, just make sure you are comfortable, not only in your position but also in your attire. Make sure your body temperature is comfortable and you are wearing some loose-fitting clothes.
Ideally, you have turned your phone off and have no distractions. This is your time, so make those minutes the most important of the day. Let’s now take the time to look at some basic guidelines for this magical time.
TIME – Try to make a specific time for your meditation each day, preferably as soon as possible after waking. This will enable you to set the tone for the rest of your day. The duration of your meditation is your call, however, a minimum of 5 or 10 minutes when you begin may be enough. Once again as you come to understand and realise the amazing benefits of this practice you will want to extend this time to 20 minutes or more.
POSTURE – Use your favourite or most comfortable chair and sit up with a straight back and have your hands in a comfortable position. Or if you prefer to lie down once again prioritize the comfort factor.
You will have seen many images and examples of people meditating as portrayed above, sitting in the classic lotus position with knees bent and crossed, hands are placed on the knees with thumb and first finger touching or joined. You may like to begin in this position as well, but being comfortable at first is our number 1 priority.
FOCUS – Ok, so now we are nice and comfortable and ready to begin. Start by taking a few conscious breaths. It’s important to breathe naturally and just focus on your breath as you inhale, and then as you exhale, notice your chest as it rises on the in-breath and lowers itself on the out-breath. Feel the breath as it enters and then exits your lungs.
Be aware of, and in awe of this miracle that your body performs 24 hours a day with no effort of your own. This is the miracle of your very existence, as you feel and acknowledge this wondrous act performed, gently lower your eyelids and continue to focus on your breath.
THOUGHTS – As you continue to focus you will notice and experience thoughts coming and going, this is a natural occurrence to even the most experienced meditators. Don’t be distracted, it is important to accept these thoughts and let them come and go, as you would clouds coming and going against a beautiful blue sky.
Just relax and go back to your breath, you might even like to smile at these thoughts. Always keep in mind that perfection is the last thing we are striving for in our meditation.
It’s a great pleasure for me to know you have started meditating, and I know as the days go by you will notice subtle but awe-inspiring changes in many things.
Including awareness of your thoughts and a realisation of how repetitious your thinking patterns are, you will also come to realise how detrimental they are to your well being.
You will have started to notice pieces of beauty that you have always taken for granted, and maybe an understanding that the most precious things in life have nothing to do with money. You will find yourself reacting differently to situations that you previously found irritating or stressful.
You will feel a gentleness, calm and ease surrounding you. You can see how your thoughts constantly drift off into the future or return to the past.
In coming to an awareness of this repetition of your thought patterns, you are able to see this way of thinking is of no real value to you, and you are able to stop at the thought, realise it has no value in your search for peace and contentment, question the truth of the thought, and reject it.
You have a choice! You can then choose to replace it with the Truth, by thinking a thought of Beauty, Love, Happiness, Forgiveness or Compassion.
Once again we have no desire to acquire perfection in our meditation, as this word is a burden on our quest for Peace. Hence I would like to offer you some suggestions to make your meditations even more special.
You can take your time for spiritual growth to a higher level by making a small shrine or altar, and decorate it with objects that instill a feeling of Calm or Peace in your chosen sanctuary.
I like to burn some candles along with some incense and I also have a large glass bowl filled with water, with some freshly picked flowers floating in the water. A beautiful hanging of Buddha which inspires me greatly, and finishes off my little temple of Peace, Serenity, and Tranquillity.
It also includes my favourite chair, and I enjoy going there to read or just relax while playing some gentle music. I sometimes just sit and listen, or contemplate a decision to be made, and the answer always seems to come.
My floating flowers are picked from my garden, and the time spent growing my beautiful plants and the gathering of the flowers offers me a sense of great peace, and is, in itself a peace-giving ritual that leads me back to my shrine.
Some of my friends like to include dream catchers, photos and/or paintings, seashells or stones of spiritual meaning to their desires.
Be sure to have fun with this and enjoy the new you that you are creating. As you delve deep into the silence you will discover that inner you who yearns to meet you and cherish you.
Just do whatever is needed to ensure it is a ritual of very great importance in your daily plan. Last, but certainly, not least offer your gratitude to this ever-evolving practice that will surely change your life forever.
Please take the opportunity to watch and listen to the video below. It’s created by Dr. Wayne Dyer described by some as ‘The Father Of Motivation.’ It’s one I choose to use often, it offers a short introduction with simple instructions before some powerful gentleness to get you off to a great start with your meditations.
I truly hope you enjoyed this article outlining many of the benefits that will be yours. I’d love to hear from you and your experience with meditation so please drop me a note in the comments section below.
Thank You Greatly