Meditation Techniques – 30 Days is All You’ll Need
Meditation exercises range from brief and commonplace to lengthy and intricate. For the beginner, there are simple meditation steps that slowly introduce the methods and the benefits. Meditation will refocus a cluttered mind, calm storms of emotions and quiet inner critics. The meditation techniques for beginners will be simple and short. It is beneficial to start small and choose only one technique to work with for one month. After thirty days, if the exercise does not yield the results of focusing on the present, then learn a new technique and practice that exercise for one month. Practicing is most successful in the home where the environment is comfortable.
Target – The Easiest Meditation Technique for Beginners
One meditation step is to give the mind an item to focus on. Targets include sounds of soothing music on a compact disc or nature sounds from a recording or ones naturally occurring. The repetitive pattern from a metronome is meditative. In addition to sound targets, there are visual patterns or the smell of incense to bring the mind into focus. After getting in a comfortable position, allow the mind to rest lightly on that object. Start with short sessions up to four to five minutes. Then take a break for one minute. It is natural for the mind to wander in the beginning. Just bring the mind gently back to the object and continue practicing with small increased increments until a twenty minute session can be held.
Meditation Instruction Includes Breath Awareness
Another meditation technique for beginners that yields benefits in a short amount of time is breath work. To reduce stress, sit in a quiet place and notice the breath as it gently rises and then falls. Then, note the pause between the in breath and the out breath. With purpose, begin to increase the gap between the breaths by one second. In this meditation step, remember to breathe in a relaxed manner. If there is any tension, revert back to calm breathing and a comfortable breathing rate.
Is Flame Focus Meditation for Dummies? Absolutely Not!
Flame focus is commonly known meditation exercise. This technique involves setting a candle at eye level and an arm’s distance away from the practitioner. A focal meditation like this is done in a low lit room to avoid distractions. Prepare for the meditation session by closing the eyes and settle the breathing into a calm and natural state. When calm is achieved, the eyes are then opened and focused on the candle flame. Continue breathing deeply. For beginners, gently ignore disruptive thoughts that pass through the mind. Then close the eyes and visualize the flame as long as possible. When the visualization disappears, open the eyes and focus on the flame again. Remember to practice this meditation exercise in small increments until a twenty minute session can be sustained.
Online Meditation Courses Utilize Visualization Sufficiently
To promote a sense of calm and well-being use the visual meditation exercise of white light. The white light represents healing, calm, purity and universal love. Sit in a quiet location and begin breathing from the belly. Imagine this white light slowly becoming more brilliant. As the light becomes more vibrant, picture it growing from the heart and expanding to fill the entire body. Then imagine the bright light overflowing out of the body to fill up the whole room. For the last part, visualize the white light that has emanated from the body to flow out into the entire world. Keep the visualization for ten minutes. If tension develops from effort, pull back the light and refocus on breath.
–Click here to see a more comprehensive guided meditation program. When you’re ready to start on your meditation journey, I recommend this simple program that walks you through the beginning stages of visualization and meditation (BONUS: hit the back button twice for a delightful surprise).
Count Mantras With a Meditation Group
Mantras aid meditation steps. Mantra words or phrases can be nonsensical or have a deep relation with the practitioner. Firstly choose a qualities such as inner peace, true calm, pure love, real joy or laughter. The name of a divinity like God, Jesus, Shiva or Buddha will also work. On the in breath, whisper the first word or syllable so that it lasts the full length of the breath. During the out breath, whisper the last part of the word or phrase stretching it out the length of the breath. Doing this will link breath to the quality or divinity. This meditation exercise will magnify the attention on a quality or divinity allowing energy to flow in that direction.