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Meditation For Beginners: 11 Easy Tips

Meditation For Beginners: 11 Easy Tips

Are you wondering about meditation for beginners? Meditation offers immense physical and mental health benefits. It makes you more productive and confident, relieves stress, and empties the clutter from your mind. You’ll be more focused and you’ll achieve more, without trying. In essence, meditation helps you to know yourself.

Let’s look at eleven tips for meditation for beginners.

1. You’re doing it “right”. You can’t do meditation “wrong.”

Beginning meditators worry that that they’re doing it “wrong.” However, as revered Zen monk and teacher Shunryu Suzuki points out in Zen Mind, Beginner’s Mind, when you take your posture (sit to meditate), you’re meditating:

“When you have this posture, you have the right state of mind, so there is no need to try to attain some special state.”

Don’t be disappointed if you don’t instantly feel a deep sensation of peace and well-being whenever you sit for meditation. Over time, you’ll become aware that just sitting is all there is to meditating. You don’t need to force yourself to change; meditation does that automatically.

2. Choose a meditation that works for you.

There are many different kinds of meditative practices. Breath-counting meditation is simplest for beginners, because you can do it anywhere.

Here’s how. Once you’re sitting, or lying down with a straight spine, focus on your breathing, but don’t try to change your breathing. As you inhale, say silently to yourself: “… and”. Then as you exhale, count: “… one.”

Continue breathing and counting, as you inhale and exhale. “And… one; and… two; and… three; and… four.”

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When you reach “four”, start at “one” again with the next exhalation.

The numbers are arbitrary. You can count up to ten if you like. However, you’ll be amazed at how much your mind will wander. It will wander when you count from one to four too, but you’re less likely to suffer frustration.

Let your mind wander. That’s what it does. When you realize that you’ve lost the count, just restart your count.

3. Schedule meditation time every day.

As a new meditator, you’ll feel the health benefits immediately. When I meditate, I find that I’m more relaxed, and much more productive. I sleep better, and wake up bright and alert, ready to face the new day. The 10 to 20 minutes I spend meditating each day are amply repaid with my enhanced productivity, and my overall well-being and happiness.

You’ll find that your relationships benefit from meditation too: you’ll be much happier, and irritability from stress will be in the past.

However, to achieve these benefits, you need to meditate daily. That’s not easy, so schedule your meditation as you schedule everything else. I meditate in the morning, in my office, before I start work for the day. Choose a time you’ll be alone, and without distractions. Play music if you wish.

A meditation timer helps too. I use the Insight Timer on my iPad.

 

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insighttimer

     

    4. No time to meditate? Meditate for five minutes.

    Some meditators meditate for an hour, twice a day. Others meditate for 20 minutes, twice a day. I meditate for 10 to 20 minutes, once a day.

    The time you spend in meditation is beneficial, no matter how short it is. So, if you’ve only got five minutes, that’s fine.

    5. Keep your spine straight when you meditate.

    Posture is important in meditation. Whether you choose to sit or lie down for meditation, straightening your spine is good for your health. The Yoga Research Society’s article “Physiology of Meditation” is well worth reading; it discusses the three major benefits of keeping your spine straight. And as Shunryu Suzuki said, when you take your posture with a straight spine, you’re meditating.

    Over time, your mind and body will relax into a meditative state as soon as you take your posture. It becomes a habit.

    6. Meditation may make you more aware of your challenges.

    One of my friends told me he “feels so angry” when he meditates. This is because he’s now aware of his underlying feelings, which were always there.

    Best-selling author Susan Piver recommends that if you feel overwhelming emotions, you:

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    Place your attention on the feeling itself, not the story behind the feeling.

    If you’re doing a breath counting meditation, and you’re overwhelmed with emotions, start focusing on the feeling of the emotion in your body, without getting caught up in any stories attached to the emotion. Accept what you’re feeling, and become curious about the sensation of the emotion in your body.

    7. Although you’ll get fast results when you meditate daily, don’t become attached to self-improvement.

    Beginning meditators are excited when they realize that meditation “works” for them. They want to meditate better, to get faster results.

    You’ll get faster results when your sole goal in meditation is to meditate daily. Meditation is a process. In Zen Mind, Beginner’s Mind, Shunryu Suzuki says:

    “Treat every moment as your last. It is not preparation for something else.”

    8. Get physical: yoga’s meditative, too.

    As your meditation develops into a daily practice, you’ll find that you automatically eat more healthily. Even if you’ve never exercised much, you’ll find yourself looking for ways to move and stretch your body.

    Consider yoga: it’s a form of meditation too. Yoga teaches you to stay in the moment.

    9. Choose music for meditation.

    Some mediators enjoy music while they meditate; others prefer silence. If you’ve had a busy, frustrating day, meditating with music can help to calm you.

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    Alternatively, treat your music as a meditation. You’ll find lots of links to music for meditation online. I like to listen to Gregorian chants as a meditation. Many people enjoy Bach, or playing the sounds of nature: rain falling or waves on a beach.

    10. Bored? Try a different meditation.

    Image Meditation
      Try an image meditation

      Bored with your meditation practice? Try a different style of meditation.

      Try:

      • An image meditation. Choose a peaceful photo of a nature spot like a beach or a mountain meadow. Imagine yourself there.
      • A chanting meditation. Formal meditative chanting is called kirtan. However, you can choose to sing along (out loud) to any kind of music that appeals to you, whether it’s opera or pop. Just be in the moment, and focus on your singing.
      • A walking meditation. In this style of meditation, you walk very slowly, and are aware of every step you take.

      11. Meditate wherever you are.

      You can meditate anywhere. You don’t need to be sitting.

      Try scanning your body. In this meditation, become aware of your feet, and how they feel in your shoes, as well as the weight of your body resting on the ground. Then become aware of each leg in turn. Place your attention on each part of your body, working your way upward to your head.

      A body scan is the ideal meditation if you’re waiting in a queue, or even at a traffic light. Of course, if you’re waiting for the light to change from red to green, you won’t be able to do more than become aware of your feet, but even a few moments of attention will relax you.

      So there you have it: eleven tips for meditation for beginners. Meditation will not only change your life for the better, it will change the people with whom you come into contact, too. Enjoy your meditation. You’ll soon look on your meditation practice as the best time of each day.

      photo credit: visualpanic via photopin cc

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      Last Updated on July 18, 2019

      10 Small Changes To Make Your House Feel Like A Home

      10 Small Changes To Make Your House Feel Like A Home

      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

      1. Make the Windows Your Own

      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

      2. Put up Some Art

      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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      Hanging art on the walls will instantly give it personality and make it feel like home.

      3. Improve the Aroma

      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

      4. Put out Lots of Pillows and Throws

      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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      5. Instantly Class up Your Closet

      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

      Not only do they look great, but they are better for hanging your clothes as well.

      6. Improve Your Air Quality

      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

      7. Fill it with Plants

      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

      8. Change the Doorknobs

      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

      9. Upgrade Your Tub or Shower

      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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      10. Fresh Cut Flowers

      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

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