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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 January 14, 2019

      7 Ways To Make Exercise Fun For Everyone

      7 Ways To Make Exercise Fun For Everyone

      From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

      What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

      1. Take the scenic route.

      Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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      Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

      2. Distract yourself.

      No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

      3. Listen to music or podcasts.

      There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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      4. Bring a friend.

      Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

      Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

      5. Accessorize.

      There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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      For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

      6. Compete.

      A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

      7. Relax.

      The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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      With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

      Featured photo credit: tpsdave via pixabay.com

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