Meditation for Beginners

  Meditation for Beginners should be Clear and Simple In this article, we’re going to focus on mindfulness meditation for beginners. The purpose is to give you a basic understanding of the techniques of this form of meditation, so you can see immediate progress. This will help you stay motivated and committed to your practice. Mindfulness meditation is a training of the mind. Just as an athlete trains his body, a meditator trains his mind. The goal is to develop concentration and mindfulness.
 We do this by sitting quietly an observing our breath. How we observe it depends on whether we’re trying to develop concentration or mindfulness.
 Here are the guidelines I give to our students: Meditation environment – Start by finding a quiet time and place where you won’t be disturbed for a few minutes. Pick a time when you’ll be awake and alert. Each person has a different preference; either morning, afternoon, or evening. Sitting position – Sit in a comfortable chair without armrests; back straight, and feet flat on the floor. Keep your hands either cupped one inside the other just below the navel, or simply rest them on your thighs. The main purpose of your sitting position is to be comfortable and alert. Do not lie down, as you’ll probably fall asleep.
 Concentration – Gently close your eyes and begin observing your breath. Use the counting technique to help you develop your concentration. This will help keep your mind from wandering so easily. During your meditation, count your breaths 1 through 5 silently in your mind. When you get to 5, simply start over again. Keep your attention focused on the air passing through the tip of your nose. When a distraction arises, simply ignore it and immediately bring your attention back to your breath. Mindfulness – After a few minutes of concentration meditation, switch to mindfulness meditation.

Continue observing your breath. However, this time instead of counting each one, simply observe the entire breathing process mindfully. Observe it gently without forcing yourself. When distracting thoughts arise, gently bring your attention back to the breath. I suggest you meditate regularly, such as daily or every other day. Begin with 15-20 minute sessions, then increase them to half an hour or more. Regular practice is important for making steady progress. The other two things I recommend for beginners are the goal statement exercise and writing meditation. These take only a few minutes to do, and yield tremendous results quickly.