What Am I Supposed To Think About When Meditating Learn How to Meditate – Meditation in Minutes, a Beginners Course

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Learn How to Meditate – Meditation in Minutes, a Beginners Course

“Meditate”

.. concentrate one’s mind / think carefully for relaxation or spiritual purposes…

As I suspect you already know, this is easier said than done. However, once mastered it will be a most amazing pastime and undoubtedly a worthy pursuit. It is with this in mind that I have decided to create this meditation course, which will show you step-by-step how to meditate with the help of some exercises and aids.

You will also find that this course has been developed to enable beginners (and advanced as a refresher/and maybe a slightly different approach) to start enjoying the benefits of meditation almost instantly, which can include:

  • Physical health will be good
  • Better mental health and abilities
  • less stress
  • Good sleeping habits
  • And of course personal spiritual growth can also be involved, even if not philosophically related.
  • And many others not mentioned here….

1st step

So as a start I would suggest that we start with the most important aspect of meditation. An aspect that will affect your meditations in the future:

Seating arrangements

While most teachers insist that you take the lotus position, I have found that there is very little limit to the possible positions suitable for meditation at this level. There are essentially three things to consider:

  • This should be a position in which you can sit (or stand) for at least 5-10 minutes, and with reasonable comfort, ensuring that you minimize discomfort, and adhere to a minimum of lightness.
  • It should be in a place where you will not be disturbed for the duration of your meditation. There is little as unpleasant as being rudely awakened in the middle of a meditation session.
  • It should be a comfortable position, but one that is not conducive to sleep. E.g. Trying to meditate while lying on your bed is an easier way to fall asleep than meditating.

For ease, I find that sitting upright in a normal chair is fine. A chair with armrests and a soft cushion is fine as this will likely increase the comfort level enough to keep you moving. If the chair does not have armrests, of course you can rest your hands on your lap.

Of course you’re welcome to try the lotus position, as the position will eventually become perfect, however I’ve found that not only is it difficult for the general public to take up, but unless you’re an experienced meditator, you’re likely to feel disorienting pain in places that make you uncomfortable. Part will fall

To avoid this I find that half lotus (just one leg crossed over your foot, and the other down, or one leg crossed and the other not completely down) makes a comfortable position for most meditations.

I must reiterate that it doesn’t matter if you are able to fit this position or not, and at this point I would suggest that you leave fullness for comfort, as it will have very little (if any) effect. The success of your meditation…

Oh.. and don’t be afraid to stop reading to find a comfortable position right now…

Step 2

The next step is at least as important as the first step. Fortunately this isn’t a difficult step, and with some help I believe you’ll be able to get through it quickly:

Preparation for meditation

While there are many techniques for doing this, I have found that there is only one way for me. take a breath

If this is applied correctly, you will find that within seconds your body will relax and be in a fit position to begin your meditation. In fact I would say that I use this technique to prepare for every meditation I attempt and with perfect success every time.

Another useful benefit of applying it correctly is that it immediately begins to focus and relax your mind, making it much easier to go into your meditation without distraction. And no matter how long or how short your meditation, starting with this will get you there quickly and with little fuss.

“How do I apply this correctly? …

Preparatory breathing is easy enough and all you need to do is measure (and feel free to practice it as you read it):

  • Take a deep breath. Do this on a count of 4. (About 1 second apart, or whatever is comfortable for you, try to get as close to 1 second per count as possible). Also while breathing imagine that you are calmly, comfortably, healing energy with the air.
  • Then hold your breath for a count of 16.
  • Then slowly empty your lungs to the count of 8. And as you exhale, imagine that you are letting go of stress and illness and discomfort with the air that flows out.
  • Repeat this at least three times, then you should be ready to begin your meditation. However, if you feel that your mind is still racing and you are still not relaxed, you can do this as many times as you need. Please note that this type of breathing exercise poses no risk to you, if you feel dizzy it is best to stop and try again later.

Step 3

Now you really start to meditate. Your body and mind are ready to begin meditation, (and yet your mind wanders…).

Essentially now is the time for you to start “thinking about something carefully…”.

Unfortunately this is where most students falter, and the primary reason for this is that the question always comes up. “What do I have to meditate on?…”. “What do I do now”.

Of course there are many answers to this question but I have found that some of them will be really useful for you, so I will offer you a little from my experience:

What most teachers will fail to teach, or tell you, is that objectively, to get the best out of your meditation, you first need to figure out what you feel is worth trying, and then reflect on it.

Of course that doesn’t mean you can’t go for a purification of your mind where you don’t think about anything. However, you will find that this is on the difficult side and most experienced meditators struggle with it.

So to start meditating you want to find a subject or topic to meditate on think about. These may include:

  • Comfortable and annoying
  • Just for fun
  • your health
  • In preparation for a difficult task (eg an interview for a new job, a first date…)
  • Some problems in your life
  • Some problems at work
  • Some spiritual practices
  • Things like astral projection
  • And much more….

This might still confuse you a little. “How do I meditate to relax and de-stress”. Well, I can assure you that sitting there and thinking “I need to relax and bother” over and over again is not going to do the trick. Instead of focusing on trying to relax, think of a place where you feel safe and calm and go there in your mind. Going there will keep your time running, allowing you to stay in this meditative state for a while. Now if you want to stay in this place for a little longer, start focusing in your mind on the details of this place (eg if your place is a meadow, look closely at the flowers that grow there, or look at the bird. Fly, and pay attention. Look at the sky, and look at the clouds. Try to identify the image in the format.etc…).

Following this will enable you to stay in meditation for longer and you will feel very relaxed when you wake up from your meditation.

Another example of a fun meditation is the elevator meditation. Essentially all you have to do is step into the elevator, in your mind’s eye, after completing your meditation preparation. Select any button, and feel the elevator start to move, watch the counters move, and look out to see if there is anything when the elevator doors open. If there are none, go back to the elevator and choose another floor. Do this until you get to a point where you feel comfortable getting off the elevator and where there is something to look at. Once you are there, check the details. Feel them, smell them, hear them, see them, taste them… you are likely to find it a very pleasant experience. When you’re done and want to stop, just get back in the elevator and go back to where you started. Then wake up slowly and comfortably. You are likely to feel the meditative experience lingering. A wonderful feeling….

Go ahead, make one….

Step 4

Making it a little easier

As mentioned earlier, one of the most difficult aspects of meditation, and especially for beginners, is the ability to focus your mind long enough to reap the benefits of meditation.

And while there are many reasons for this, the most prevalent would be a wandering mind, which lacks the ability to focus on one thought for long periods of time, which can benefit significantly.

Fortunately practice makes perfect and as you begin and progress on your meditation journey, your skills will improve and so will your results. However, I suspect you’re looking for an easier way to do this than just trying to focus. And I’m happy to say that there is a way:

twist

Essentially giving your mind something to focus on that is external to you and does not require any great effort on your part to control. And while it’s really just a trick, it works well and gives you almost immediate benefits as a meditator. And before you know it, you’ll be able to focus your mind for long periods of time, unaided.

Of course there is nothing that prevents you from trying to do this on your own and without assistance, however, you will find it difficult, as a human being, and it will make it much easier for your mind to live a normal life. to wander

So I’ve found using guided meditations (Turn Your Mind) to shift my mind incredibly valuable and for many reasons. The most important of which is that instead of trying to concentrate your mind (and curb the constant wandering thoughts), you just have to follow the meditation, which guarantees better and faster results, because you can’t. There is a possibility of being tempted by other thoughts that do not follow meditation.

Unfortunately this is another place for meditation students. “Which meditation should I use?…”, “I don’t want meditation to shove some philosophy down my throat…” and I suspect you can come up with other reasons why this isn’t generally accepted. One thing to remember is that even if you have difficulties with this form of meditation, this technique is fantastic even if meditation is not for you.

So to keep things simple you can write and record your own meditations, which will suit your needs. It’s easier than you think…

Follow some of the meditation forms already cited in this article as well as the basic instructions and there’s really little you can do wrong…

So go ahead and try it….. (I started like this)

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