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A Beginner’s Guide – Learn the Basics of Meditation

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Meditation is a beautiful technique to become more present and more aware. Our lives are full of little blessings that we often escape owing to our preoccupations with those parts that do not fit. How to find space in your heart and mind for abundant love and kindness is often the crucial question that those who haven’t meditated cannot find an answer to. Having said so, it is also true that beginning a lifelong practice of meditation can be thoroughly overwhelming.

What is the right way to begin, the correct hour of the day to sit in meditation, and the ways to breathe? That’s where the process gets disorienting. Meditation 101– release expectations of what a meditation ‘ought to be’ and gradually give yourself to ensuing stillness and peace that lies within through a relentless practice routine. Discipline is key here and guidance makes it perfect.

Here’s a beginner’s guide to help you get started and keep going:


Meditate When You Wake Up

The waking hour is a pure time to engage spiritually. It’s when your body is well-rested and the mind is fresh. If meditation is your resolve, early morning is the best time to do it rather than waiting for the day to enfold when other responsibilities pile up and meditation is relegated to the list of lesser priorities.

Find Your Own Corner and Sit For Two Minutes

Creating your own corner for meditation will make a personal resolve stronger to get through to the end of the process. Find a window side, a cozy alcove to ease into padmasana- the lotus pose or sukhasana- the easy pose and start breathing. Bring your mind on the breath and just sit there, engaged in the act only two-minutes long. Ridiculously easy, isn’t it? Increase as you go by. Let the benefits come to you one breath at a time.


Use a Mantra

A mantra refers to ‘’instruments or tools of protecting and freeing the mind’’. In the yogic tradition, mantras derive their value not from their literal significance but shabda or sound quality. From short, one-syllable mantras to the multi-syllable ones, all mantras contain a discipline for the mind.


Forget the Technicalities, Just Gather Your Mind

Don’t get hung up on the trivialities beginning meditators. You don’t need to stop, rewind, and restart if a thought invades your mindscape or if you miss a breath, straying from your meditation manual. Let the distractions pass, gather your mind, and come back focally on the breath.


Objectively Feel How Your Body Is Responding

The yogi must become an omniscient observer. Detach from your body as you meditate and imagine you are watching from above to changing pulses, the quickening and slowing of your breath, the shift of your mind from chaos to calm, and the many thoughts that come and go. This manner of detaching is a yogic meditation in itself.



Become Breath-aware, Count!

You may find it super-tricky at the onset to watch your breath because it is almost indistinguishable from our just being. Count your inhales and exhales and thus become more aware of this embedded process of life within yourself.


Catch Your Mind Wandering, Come Back

Your mind will wander and this is certain. When you involuntarily shift from the object of your meditation to the outside, stay calm, smile, and simply come back. Remember, this is a self-disciplining practice that you can’t expect to be good at until after some time.


Make Love Your Governing Principle

Look at your million fleeting thoughts coming up during meditation. Preserve only love, forgiveness, and calm. Transform the resentments and anger with acceptance into forbearance and love.


Keep the Worries Out the Door

Leave your anticipations and worries out of the meditation room. Don’t channel your meditative energy into directions of “what if something goes wrong?” Remember your duties and your dharma and have faith in karma or deeds. You can only perform karma to the best of your capabilities, the outcome is something you do not have any control over and therefore, should not attach with. This applies to every facet in life and makes your meditation a vehicle to achieve the orientation of performing an action without attaching to the fruits of action.


Know Thyself!

Self-knowledge is the greatest knowledge. When you have assessed your strengths, weaknesses, and merits, many choices to make in life becomes uncomplicated. Delve to the innermost core of your thought process and determine your true nature, predilections, and weaknesses. Work on the weaknesses, strengthen your merits, and become a more beautiful person.


Partner Up With Someone Like-minded

A partner-in-meditation just like a partner-in-crime will make the practice more successful. Besides the added motivation to stick with the practice, you also get to strengthen your relationship with a cherished one this way.


Smile and Feel Gratitude When You Are Done

Leave your meditation with a smiling Self and a fuller heart. Give yourself credit for completing a session and strengthen your resolve to come back on the mat again.


Keep meditating until you find your inner zen!


Author Bio : Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher training in Thailand. He loves writing and reading books related to yoga, health, nature and the Himalayas.


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