There are two kinds of people who don’t practice meditation. Those who think that they don’t need meditation and the other ones, who want to give meditation a try, but don’t know where to begin.
This post is for the ones who do not know where to start with meditation.
The confusion is normal. There is too much information out there, and everyone is ready to discuss the benefits of meditation. The processes that they suggest are either too complicated to follow or easy to follow, but you may lose your attention within minutes.
I am sharing with you 5 easy techniques that can help you in taking your first step towards meditation.
Things that you need as a beginner to meditate:
1) A comfortable surrounding where you would not be disturbed by other people or noises.
2) You need to set a ‘Do Not Disturb’ on your phone.
3) Ten Minutes – Yes, 10 Minutes are all you need to start with, you can stretch these up as you advance.
4) A posture which keeps your spine straight. You can either lie on your back with your hands fully relaxed, or you can sit straight up, with your legs crossed.
Technique 1: Relaxation
1) Make your body fully relaxed so that there is no tension in the muscles.
2) If you sense any tightness in the body then take a deep breath and let it go.
3) Close your eyes
4) Take five deep breaths, while inhaling through your nose and exhaling through your mouth.
5) Now, Start with your forehead and relax your forehead, move forward to your face, and relax your face muscles.
6) Focus on relaxing each part of your body, from your head to toe by paying attention to each part.
7) Once your body is relaxed, rub your palms against each other and put them on your eyes.
8) You can open your eyes when you’re ready.
Technique 2: To Increase mind control and reduced clutter from the mind
This a very simple method to adapt. It relieves your mind of all the worries and gives you some time without the thoughts that are bothering you.
1) Make your body fully relaxed so that there is no tension in the muscles.
2) If you sense any tension in the body, then take a deep breath and let it go.
3) Close your eyes.
4) Now picture the number ‘3’, three times (inhale and exhale deeply each time you picture the number), in your mind and feel that your body is now relaxed.
5) Next, picture number ‘2’, three time in your mind and relax your thought process and mind.
6) Then, Picture number ‘1’, three times in your mind to initiate the remaining process.
7) Now, count from 100 to 1, at a 2-second pause.
8) You can open your eyes once you are ready.
Technique 3: Affirmations
This is advantageous if you are centring on one situation or aspect of your life.
For example, if you want to be more confident, then the affirmation that you are going to use, should be ‘I am confident about myself and my decisions‘.
1) Make your body completely relaxed so that there is no tension in the muscles.
2) If you sense any tension in the body then take a deep breath and let it go.
3) Close your eyes
4) Take 3 deep breaths
5) Now recite the Affirmation 100 times. Yes, to add replace the old patterns with new ones, you must follow repetition.
6) Open your eyes when you are ready.
Technique 4: Cleansing
1) Make your body fully relaxed so that there is no tension in the muscles.
2) Close your eyes
3) Take a deep breath in, and imagine inhaling a golden light which is filling up your body with healing energy.
4) Breathe out and visualise sending all the negative and heavy energy out, and relax your body with a sense of lightness.
Technique 5: Guided Meditation
If everything else fails, you can find engaging guided meditation online. These meditations can last from anywhere between 5 mins to Few Hours.
There are meditations by Louise Hay, Dr. Wayne Dyer easily available on YouTube. Also, there are multiple YouTubers who create their own meditations, Michael Sealey is one of my favourites to tune in to.
Meditation can bring more mindfulness in everyday life and make it blissful experience.
Once you start on this journey, you will open yourself up to many other techniques and new ways to meditate. I hope these techniques can give you the start that you need.
