Fitness | Fitness

Meditation Techniques for Beginners
Jul 23, 2016
Meditation Techniques for Beginners

Meditation Techniques for Beginners

In this busy world which has a lot of pressure, we have to come up with something that can make you relieved of stress and be healthy. Even though have a balanced diet and following good healthy habits, you cannot avoid the stress due to professional as well personal life.

This can lead to taking improper decisions. Meditation is the best tool which you can practise and it helps you to fight stress, physical health, sleep better and feel happier and peaceful.

It also helps you to focus your mind and keep awareness and inner calm. You may start meditation at any place and at any time. We list few simple techniques below that should be helpful for the beginners.

Peaceful Environment:-

When you have decided to start meditation, then you have to search for a peaceful and calm area. This not only helps you to focus but also helps in avoiding disturbance from your surroundings.

This is very much needed for beginners as it will take a time to keep you mind focused and usually, you will be loaded with thoughts which might take your focus during meditation. Try to find an uninterrupted place during your meditation and it does not matter even if it is a small space.

Turn off your phone, TV and other appliances which make noise to avoid distractions, especially for those who are new to meditation. You can place music which is calm and gentle or put a small water fountain with the sound of running water so as not to disturb your concentration.

If you have your own garden or if you are near to a public garden, select a peaceful silent corner or under a tree so that the fresh and calm atmosphere will keep your motivation during meditation.

Over the time when you have gained the art of meditation even if you are surrounded by loud noises, you can easily do meditation and do not allow other noises to dominate your thoughts.

Wear Comfortable Clothes:-

As long as you feel comfortable with what you are wearing, you cannot keep your mind calm and easily get disturbed by surroundings. Wear something which is loose during meditation and removes your shoes.

During winters, do wear a sweater or cardigan so that the cold weather will not consume your thoughts and stop meditation early. Similarly, restrictive clothing during summers can make you feel uncomfortable.

If you are in a place where dress change is not possible then its best to make yourself comfortable in what you are wearing. Remove shoes, belt and open collar which might make you feel comfortable.

Duration of meditation:-

It’s a good practice to decide how long you want to meditate. Beginners can start with five minutes once a day and increase gradually to twenty minutes or do it multiple times in a day.

To start with, keep a specific time in a day either in the morning, before lunch according to the duration you have decided. Making it a part of your daily routine will adjust to it and easily attain focus during meditation.

The most important thing for you is to try without losing patience for successful meditation. It takes time and practise to achieve successful meditation and until you achieve it you have to try without giving up.

A gentle alarm should be sufficient to remind the duration of the meditation. It not useful if you keep checking your watch for the duration or rely on somebody to let you know about the time.

Light Exercise and Stretching:-

We have to sit in one spot for the duration of the meditation. Light stretching exercises should help you feel comfortable before you start meditation so that any sore spots can be prevented and help you keel focus.

Stretch your shoulders, neck and lower back if most of your time is spent sitting in front of a computer.

Stretching your legs will be helpful if you are meditating in lotus position.

Select a Comfortable Position:-

Meditation starts with selecting a comfortable position for yourself. Meditation is usually practised sitting in a lotus or half-lotus position on a mat or on the ground. The lotus position tends to bow your lower back and can prevent you from balancing, if your legs, hips and lower back are not flexible. You have to select a posture which should help you balance straight.

You have to tilt your pelvis forward so that you can meditate even if you are sitting without cross legs. Your torso should be balanced so that your spine can support all your weight from the waist up. It requires practice to find the appropriate position so that you can feel relaxed. If you are feeling any pressure at any area then relax by slightly aligning your posture.

You can also have your pelvis in a tilted position by sitting in a chair with its back legs slightly raised above by 3 to 4 inches by placing something. This should help you maintain your balance and then support your whole weight.

Usually, you rest your hands on your lap with palms facing upward and right hand placed on top of the left. If you want you can also rest your hands on your knees or leave them hanging down by your side as per your preference.

Eyes Closed:-

If you are a beginner then start meditation with your eyes closed. Actually, there is no hard and fast rule that you have to close your eyes but by doing it this way you can avoid any visual distraction that can disturb your focus of your mind.

Over the time when you have accustomed to meditation, you can practise with your eyes open. This would be really helpful if you feel that you are experiencing any difficulty in concentrating too hard with your eyes closed or falling sleep.

The actual goal is to keep yourself relaxed rather than going into a trance like a state. Do not keep your eyes focused on any particular object when you are meditating with eyes open.These are few simple techniques which can help you lead a stressful and healthy life.


News Letter banner