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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 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

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