Hi everyone, I am Clark of Self Help Books. I think you have already heard about the many wonderful effects of meditating. Today I would like to discuss some basic meditation techniques for beginners on this page. But first…if you’re not convinced yet about the benefits of meditating, kindly read: The Mental and Health Benefits of Meditation. And now, first up…
Which was how I meditated when I first started. It’s easy to do (partly because it doesn’t involve doing a lot!). The difficult part is to maintain discipline and continue with it for a sufficient amount of time, because only then do you reap the benefits. So how long should you meditate each time? My answer is as long as it takes for you to feel a difference.
What you have to do is first find a quiet place where you wouldn’t be disturbed. Sit comfortably and take a few deep breaths to calm yourself. Now turn your attention to your breath. Breathe naturally through your nostrils without attempting to control your breath. The aim of this meditation exercise is to concentrate on the sensation of your breath as it enters and leaves your nostrils, to the exclusion of everything else.
A lot of other thoughts will come up as you try to concentrate. But don’t worry. If you notice that your attention is on something else, gently bring it back to your breath. Keep on repeating this until your attention settles on your breath.
Read in detail about breathing meditation.
Loving Kindness Meditation!!?
This involves opening yourself to receiving loving kindness, and also mentally sending goodwill, kindness and generosity to others by silently repeating a series of mantras (phrases). For example, you might wish someone that you care about “Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.”
People who practiced loving kindness meditation experienced more love, compassion, joy, gratitude and satisfaction with their relationships and lives in general, and lower anxiety and depression. You will feel more connected to your loved ones, friends, acquaintances and even strangers, and your social interactions are more satisfying.
To know in detail how to do loving kindness meditation, kindly read: What is Loving Kindness Meditation and How to Do It, a post of mine which I have written previously.
Body Scan Meditation!?
This is a meditation technique where you scan your body with your mind, notice any area of tension (pressure or tightness), and then release it. As with any form of meditation, allow yourself sufficient time to do it. You can start at your feet and then work through the rest of your body, or you can explore your body randomly.
In addition to providing calmness, relaxation and a good night’s sleep, body scan meditation may help with chronic pain.
I’m Interested in You!
Do keep me up-to-date on how you are progressing with your meditation sessions by commenting below this page, including any benefits that you’ve noticed, where you feel stuck and any questions that you have. Sometimes sharing your problems will be enough to greatly help you.
During any form of meditation, if you do it right it is common to feel relaxed, happy and at peace. Over time and with practice, these feelings may continue outside of your meditation sessions. As with all things, meditation also takes time and effort to master. Don’t expect an easy ride especially in the first few sessions. Fixating too much on the results can cause anxiety which will of course hamper your progress. So just enjoy the process. As an encouragement, even if you’re a newbie at meditation it is possible to be reasonably good at it in just a few short weeks.
There is no right way to meditate, so feel free to explore the different techniques until you find the one(s) that work for you.
That’s all from me today. If you have enjoyed this page then please share it with others(!), and as mentioned if you have any questions or comments let me know in the comment box below and I will get back to you as soon as I can. Thanks so much for being here!!