We all know that meditation is beneficial for our body and mind. Though the word has a very simple meaning of paying attention to our present, this act of being in present is the most difficult. These are meditation techniques for beginners to help you start this life-changing routine.
For a few people, it is easy to clear thoughts and concentrate while doing meditation. Not everybody can do this easily and so there are many techniques of meditation discovered. It depends on you how you want to start your daily practice. In these times of millions of distractions, focussing on meditation is real hard work. But with the right technique and the right mindset, it is possible.
There are literally dozens of benefits of meditation.
- Your mind and body start staying calm.
- Stress level decreases a lot
- May help fight addictions
- Enhance self-awareness
- Helps in living a happy life
There are many more benefits of meditation. Earlier it was considered to be the act famous among the hippies or monks. But things have changed and many high performers, artists, actors are incorporating meditation in their lifestyles. Many kinds of research have been done and more and more science-based claims of meditation are gaining popularity. This is not a fad that is going to fade instead its popularity is increasing day by day.
Meditation techniques for beginners
This type of meditation is the simplest type in which a person focuses either on a single object, breaths or a mantra. This is a very simple form of meditation which can be done by anyone without guidance. You don’t need a teacher to do this meditation. This can be done on your own at any time.
While in meditation, you will be focused on your breath or object and all other sensations will become secondary. While concentrating your attention on one object, you may get distracted, and when this happens, bring your sensations back. Let the thoughts come and go. The main point is not to start getting involved with the thought. There is a difference between getting involved with the thought and watching it come and go.
How to do Mindful meditation
- Find a quiet place or quiet corner in a room.
- Sit cross legs either in a lotus or half-lotus position.
- Either keep your hands in Gyan Mudra (touch your index finger with your thumb) or rest your palms on both the knees
- Start focusing on your inhalations and exhalations
- Stay in this position for 10 minutes. You can increase it gradually.
2. Spiritual Meditation
Spiritual Meditation is practised in most eastern religions ( Hinduism, Buddhism, Daoism and in Christian faith too). It is similar to prayers. This can be done at home or at a spiritual/religious place. Most of the religions have the element of prayer at a specific time. My religion has too as we are being told since childhood to wake up early and pray.
The one element which I like the most about spiritual meditation is focussing on one word and saying it again and again. Chanting of that one word/mantra ( we call it Shabad means word) along with concentrating on deep breaths do wonder. All this is done for self-reflection and purify your thoughts.
The essence of this meditation is resolving inner issues and taking yourself towards spiritual growth.
3. Zen Meditation
Zen is a Japanese term originated from Chinese term Ch’an, which is a Chinese translation of the Indian Dhayana, which means mindfulness or meditation. Zen meditation is clearing your mind of any thoughts. I know how difficult it is to clear your mind of any thoughts.
It starts with watching your thoughts and letting them go. During Zen meditation, practitioners dismiss any thoughts that emerge and let them go.
4. Mantra Meditation
Mantra meditation is done by reciting a mantra along with focusing on deep breaths. Mantra can be recited loudly or silently, fast or slow. Here Mantra is the object of focus and attention. When you recite a mantra, your attention stays to the Mantra and all other thoughts and objects become secondary.
In the Buddhist tradition, Mantra meditation helps focus on the blessings of the present moment. Being present in PRESENT MOMENT is the essence of life. Mantras help your wandering mind to focus on your present.
How to do Mantra meditation
Mantra meditation combines two components of mantra and meditation. Start with a simple Mantra like Om. It is the most basic one and provides the vibrations which are beneficial for your mind and body. You can start with any Mantra.
- Set your intention why you want to start mantra meditation. It can be something deeper or as simple as letting go.
- Chose a quiet place or a corner in your house. Keep it a bit darker so that the lights will not stimulate your mind.
- Sit cross-legged with your spine straight. You can use a cushion to sit so that you can sit with a straight spine.
- Close your eyes and start chanting any mantra along with focussing on breaths. This will help you keep all the stray thoughts away. I mean it is difficult to stop all the thoughts but you can watch your thoughts from the side instead of making them the centre of your mind.
- You can go on chanting the mantra or you can shift towards the silent chanting. Anyway, you will benefit from this.
5. Transcendental Meditation
Transcendental Meditation has become a popular way of calming your mind and keeping stress at bay in this chaotic world. It was founded by the Indian Guru Maharishi Mahesh Yogi and then made popular. Unlike other forms of meditation, it does not involve concentrating, emptying your mind and. It is simple and easy and anyone can do it even people with very busy schedules.
How to do Transcendental Meditation
- You have to learn it from a certified teacher
- The teacher will give you a mantra which you have to recite during meditation
- You have to practice it for 20 minutes daily 2 times
- It is easy and gradually becomes a habit like brushing your teeth
6. Self Inquiry Meditation
We all have deeper levels of consciousness which get covered with the layers of thoughts, emotions feelings. The purpose of self-enquiry meditation is to remove those layers of negative thoughts, worries and feelings and uncover the beautiful world of your consciousness. It does not happen in a single day. Rather it takes practice and determination to uncover your own inner world.
Self-inquiry Meditation was introduced by Sri Ramana Maharishi. His teachings are very heart centred
While doing this meditation, you just watch the thoughts come and go. And then ask a question from where that thought cam? Most of the time the answer comes from within.
How to do self-inquiry Yoga
- Sit in a comfortable position and drop your shoulders
- Keep the neck and spine in a straight position
- Relax all the muscles of the body
- Feel the inhalations and exhalations coming out of the heart
- After you start feeling relaxed, ask the question, Who Am I?
- The answer should come from within without the interference of the mind.
There are many more types of meditations but these are simple and easy to do for busy people.
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