Meditation Techniques for Beginners – A Useful Guide to Meditating
Throughout the day, most people spend a lot of time bouncing from thought to thought. Although many of these thoughts are necessary for bringing us to solutions and for helping us to prioritize our tasks throughout the day, the clutter of too many of them can lead to stress or exhaustion. Remember that is not just the body that needs time to rest. Conscious resting of the mind would do wonders to ease symptoms of depression, stress and even physical fatigue.
Meditation Techniques for Beginners
When your brain is getting overly jumbled, or before it even gets to that point, it is a good idea to give yourself some time for meditation. Get into a comfortable chair, sit cross legged as you try the following easy, meditation steps to clear the mind of superfluous mind chatter.
Start by helping yourself to calm the nervous system down (doing so will get the body and mind in the right conditions for meditation). Try a few deep breaths to begin- counting to four or five for each inhale and exhale Jesus A Course in Miracles . Try this breathing for as long as you like, doing your best to keep your mind on the process of breathing and counting.
Examine how the body feels now-allowing the shoulders and face to be neutral and soft, and relaxing the hands and feet. If you feel any areas of tension in the muscles, then take another deep, counted breath and imagine those areas softening as you exhale. Now, spend a few moments or minutes enjoying the sensations of the body being relaxed.
While you were smoothing out your breath and relaxing the body, you may have noticed a little, or even a lot, of mind chatter peeking through. Now, almost as if you were catching these thoughts with a net, examine each one as you find it entering the mind.
Relaxing isn’t something that comes easy to me. I’m one of those people who travels much of the time at 100 mph and is always on the go. Even when my body isn’t, my mind is.
Recently, however, I have worked on relaxing in savasana for at least 5 minutes after my morning yoga and have been maintaining a consistent morning and evening meditation practice, even if it is only for 5 or 10 minutes a sitting.
After the very active week of yoga I decided this week I would begin by joining the meditative and restorative yoga class. I thought it would be yoga, but slower. I was quite mistaken.
Taking place again in the loft with its colourful mood lighting, I found a spot and noticed that other people who were already set up had a whole manner of props. Was I meant to be bringing these with me? I wondered. I asked the guy next to me if I needed these things and he told me, most definitely and to go into the back room where I could get them. I sighed relief that they were provided, making my way to the back room to get a bolster, block and blanket (why did they all begin with B?).
I’ve never used yoga props before, well except for a flat block to sit on in padmasana when I first started practising. In my usual, ‘I know best’ way, I assumed I wouldn’t need the block, so when the girl next to me realised they had all gone, I gave her mine.
I hadn’t realised the teacher was in the room because there were so many people milling about. She told us we would need a block, bolster, eye-pillow and blanket. Were we going to be sleeping? I went back to the room to collect an eye pillow and the teacher said she had another block by her mat that I could use.
We finally settled down on our mats in savasana and I hooked my knees over the bolster, just following what everyone else was doing really. I placed the eye pillow over my eyes. It smelt of lavender and was filled with beads which made it heavy, but not uncomfortably so, just enough to allow it to nestle softly into your eyelids. It was actually too far down because I realised it was actually restricting the breathing through my nose. I moved it up slightly and wondered what to do next.
The teacher explained that the class was about being supported and instructed us to lie back and take deep breaths in through the nose, sighing out through the mouth. She continued talking about mindfulness and asked us to bring out focus back to the breath each time our mind wandered. After the day I had it felt good to relax. She guided us through our senses, which was surprisingly eye opening (oh the puns!)