The purpose of meditation is to relax and calm the mind and relax the body. Choose a quiet time when you would not be disturbed at all, at least for 5 to 10 minutes. The idea behind keeping the time a little less, in the beginning, is to let you get comfortable with the principles of meditation- silence and concentration. The mind is so used to wandering and flitting about, that getting it to remain still needs some practice. While it is possible to meditate while standing or walking, to begin with sit in a comfortable posture, keeping your eyes partially closed, so as to avoid getting distracted by your surroundings. If you are more comfortable keeping your eyes open, then try and focus on a single point in front of you, because if you keep looking around, you wouldn’t be able to calm the mind. Don’t be too conscious about your posture. Choose a place where you would feel relaxed and undisturbed. If you can, choose to meditate outdoors but indoors, too is good as long as the place is free of clutter. Try to make your meditation a ritual by lighting a candle, burning some incense, playing some soft, or soothing music and then begin.
Take in a deep breathe, fill your lungs with fresh, pure air and observe the passage of air through your body. Then exhale softly and again, focus on the passage of air leaving your lungs. You may choose a sound to focus on or simply, concentrate on the passage of your breath or play some music to focus on. Continue this for 5-10 minutes, whatever is comfortable for you, and at the end of the session, rub your palms together and place them lightly on your eyes. Open your eyes and smile gently as you get ready to face the world around you. Try and meditate at least once a day to begin with and gradually, you could meditate even twice and experience greater benefits.
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When you are only just starting out meditation can seem like a very daunting task. Beginners often find meditation extremely difficult and tend to become frustrated with the process, inevitably causing stress and discomfort. Such negativity obviously counteracts the very objectives of meditation. This is why it is very important to attempt meditation the right way in the beginning by practising developed methods of meditation for beginners.
The higher levels of consciousness which can be reached through meditation are truly indescribable. That is why meditation in its nature is so incredibly personal, but also so difficult to be taught. Meditation for beginners needs to start out simply by introducing the concepts of proper breathing as well as physical, mental and spiritual relaxation.
When a person continuously over works their body and their mind, they decrease their ability to perform work effectively. Contemporary Western food, social life, work and forms of entertainment are often over stimulating and make it increasingly difficult to experience real relaxation. Even when we attempt rest our minds are often still extremely alert and buzzing with so many thoughts that we are still using, and wasting, our energy. It is vital to learn proper relaxation techniques so that we can most efficiently use our minds and our bodies.
Most people do not breathe correctly. This may sound strange as everyone seems to be breathing well enough to gain oxygen and sustain life but many people only use a small part of their lung capacity when breathing. They take very shallow breaths and do not properly expand their ribcages. Correct breathing should be unhurried, flowing and deep. Full proper breathing has countless benefits for the mind, body and soul including increased mental lucidity and physical vitality.
A very simple form of meditation which beginners can attempt involves breathing in this slow and rhythmical way. Whenever you next experience stress and need relaxation take a moment to control your breathing. Take slow, deep breaths in through your nose, hold for two seconds and then slowly expel the air through your mouth. Continue breathing in this way for a few minutes and your tension should dissolve into calmness.
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