Meditation
has been introduced centuries ago. Most of the time people used to see, it was
performed by the monks as a religious practice.
But for past couple of decades researchers have been figuring out some useful benefits daily
meditation grants our body and mind.
You can check out my blog
“Scientifically Proven| How Meditation Will Change Your Living” where I
discussed many practical meditation benefits researchers determined and how it has
impacted my life performing it regularly.
Meditation
is all about living in the present and connecting with yourself by getting away
from the busy world.
As most of
the beginners, including me, tend to face difficulties I’ll guide you through
every step in depth which will be useful for meditators who are struggling to
meditate and for beginners who don’t want to struggle.
So, as you
understand this guided meditation and begin to follow them step by step, I believe you can start meditating
right after reading this blog.
When I
started meditation, it was really difficult for me to just stay in the present
moment by focusing on my breath and doing nothing.
It's very tough to
stop the brain from wandering or doing something else.
After I sat,
closed my eyes and started breathing; lots of thoughts would pop up into my
mind.
And there were times when I used to end my meditation session
And realize
that I did nothing except wandering, like, Am I wasting my time? & I
have a class within a few hours.
Not only had
I, all of the meditators you see faced the same problem at the beginning.
So what did I do?
The next meditation technique I used was what I needed for the entire time.
This influenced my
practice to become a habit.
I started to
do meditation not occasionally but daily as I began to realize how it was
changing my life so quickly.
So, let’s
dive into the steps
Preparation
Find A Pleasant And Quiet Environment
Meditating in a quiet environment is necessary
as you don’t want to get distracted.
While performing it, you need a perfect
location where you can silently and peacefully meditate.
If you live
in a very busy place and you don’t want to or can’t leave your house,
I suggest
you to use your headphones and listen to some peaceful natural sounds or music
to avoid distractions.
Wear Comfy Dress
Sometimes at the summer or during the bad weather you might sweat or feel distressing which is
unbearable.
I did was to
wear really comfortable Meditation Pants.
It’s very important that you wear clothes that will help you to focus and stay relaxed.
I got Soojun Pant from Amazon which is perfect in size and quality.
They’re
really impressive and helps me to stay in meditative position for a longer
time.
Set An Alarm
While
meditating you'll have different types of thoughts roaming around your mind.
They can be
like “For how long am I meditating?” & “It might’ve been more than enough”.
You steadily open one of your eyes to look at the clock.
"Wait! Only two
minutes have passed! What?"
This is a regular problem every beginner faces.
So it’s better to set an alarm for three
minutes (which I did at the beginning) and gradually increase the numbers to
five, ten, and maybe up to twenty minutes.
Sitting Position
There are
different type’s meditation practice, which is used in different situations.
I’ve discussed all of those types in my
another blog 10 Major Types Of Meditation| Benefits, Procedure & Timings
I’ve given a definitive guide on all of them.
But this
blog is designed for the meditation for beginners and I recommend starting from Mindfulness Meditation.
Your Back
should be straight. This will help for a better flow of the fresh air you’re
inhaling.
Moreover keeping your back straight is a good practice for your
posture.
Head should
be faced forward.
Rest your
hands-on your thighs. They can be kept on top of each other as a cup-shaped or
opened.
It’s more
important that your arms and shoulders are relaxed.
Your legs
should be crisscrossed on top of each other.
It might be difficult at first but
as you keep practicing. It’ll get better.
Sit Down Comfortably
On my first day, I was really
excited to perform for the first time after reading about all of those benefits
of meditation.
I added an
alarm for fifteen minutes on my phone to wake me up if I, unfortunately, get
into sleep (actually, it was early morning).
I tried to
meditate on the lotus position on my bed.
As soon as I
sat down and tried to focus on the present moment, my back started to hurt and
then my legs.
I changed my
position a bit. After a few moments, my body began to itch.
I did
whatever I should be doing to prevent them from happening.
I stretched
my body and massaged my legs and was moving in search of the perfect position
until the last distraction appeared.
It was my
alarm!
I was
furious. I just wasted fifteen minutes of the morning, I could’ve been asleep.
It’s Important to Sit in a Comfortable
Position. So, What was the First Step I Took to Prevent these Difficulties?
As I had
trouble in my sitting position, I bought Brentwood Meditation Cushion.
This Cushion is really comfortable and
satisfying.
When I used this for the first time I had my best experience.
If you’re
having trouble with your back and legs which is painful as it distracts you very
often.
I recommend you to use this.
I’m sure
you’ll fall in love with it.
Now Start Meditating
Take Few Deep Breaths
After you are comfortable with your position
and ready to enter the state of meditation.
Now gently close your eyes.
Take
three deep breaths.
And then get
to your normal breathing condition.
Start to focus on your breath. As you
inhale and exhale, give your full attention to it.
Observe your
breath closely
Describe how
the air is getting into the body?
Is the
environment warm or cold?
Notice every
part and movement of your body
Sense the
mindfulness into your heart
Enhance the
positive energy around you
Feel the sensation
as you draw your breath
Now, It’s the time
Accept The Thoughts Coming Into Your
Mind
At this time you must be wandering
What to Eat for Dinner?
Should I Order Pizza Instead?
Oh Well I’m on a Diet Right Now
You’ll be
constantly thinking about something until this pops up on your mind.
Oh
I should be focusing on my breath right now
How
long is left for the end of this session?
Different
types of thoughts will appear to distract you. So don’t hesitate at the moment.
Those are inevitable.
Just accept
the thoughts, don’t judge or criticize them. Take another deep breath. And
gently wash them away from your mind.
As you know meditation is the workout for your brain.
So it's not only meant to make you stay at the present moment,
The way you are getting out of the thought is what the main exercise for your brain is!
Continue To Focus
Visualize that you are attracting positive
energy.
Keep your
body relaxed and give your full attention to your breathing and then your body,
focus from the head and gradually move down to your toes.
Next, feel
the air and sensation around you. Enjoy the Present Moment!
Until your
alarm rings, not to distract you but to wake you up from the consistent
meditative position.
Open Your Eyes
Next, with another
deep breath finish your meditation. Gently open your eyes.
Stretch your arms a
little bit. And then extend your legs.
Feel the
gratitude. It’ll help you to be happier and make this practice effective.
_____
Now that you
know how to perform Meditation step-by-step.
You can do it every day. After each session, you’ll notice you’re more
relaxed.
If you
follow these beginner step by step guide,
I believe you won’t face any trouble on your next or first
meditation session.
You’ll be able to stay more in the present moment and live
better.
The response
is faster. It doesn’t take years, nor does it take months.
You’ll feel
the differences within a couple of weeks. It’s far better with a combination of
Gratitude.
Meditation
is the tool to control your mind and emotions.
As you perform more you’ll
notice many meditation benefits and differences coming into your life.
Just like
mine, it might change your life and increase happiness.
Catch you
guys later,
Stay Healthy
Spread Harmony
Cheers
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