Have you been wanting to start a meditation routine, but aren't sure how to get started? Or maybe you've tried meditating, felt unsuccessful at it, and wish to try again? It's well known that meditation is an excellent form of stress reduction, but it is also much more than this. Meditation can help to free your mind from scattered, distracting thoughts and bring focused awareness. It is also a way to get in touch with your inner spirit and find greater peace and joy.
The First Step
Try not to discourage yourself by believing you don't have the ability to meditate. When you stop to think about it, meditation is already a part of your everyday life. Those times when you're able to relax your mind and be in the present moment are at the core of what meditation is all about. Let those discouraging thoughts slide away and realize you are able to meditate.
While you're at it, release any rigid expectations you have about meditation. It's fine to have some general goals such as reducing stress, or relaxing into your true self. But don't set unrealistic goals that will only end up hindering the true meditation process.
Start Simple/ Breath Awareness
The following meditation is one that involves breath awareness, which is a good and simple form of meditation to start with.
Find a quiet place where you will be free from distractions and interruptions.
Sit in a comfortable position, either in a chair or on the floor.
Close your eyes and breathe normally through your nose. Take notice of the rise and fall of your abdomen as you breathe. Don't try to verbalize in your mind what you are doing, just let yourself be aware of your breathing. Also, don't try to control the flow of your breathing, let it flow in and out naturally.
As you do this, notice the sensations your breathing creates in your body. The expansion and contraction of your ribcage, the feel of your breath flowing through your nostrils, and any other sensations it creates. All you are doing is observing your breath without trying to change it. If thoughts come to mind, simply let them float away.
Do this for about five minutes, then bring yourself back to full awareness.
Simple breath awareness is a good place to start, as all forms of meditation involve some type of breath awareness. The more you do this, the easier it will be to relax into yourself and allow your mind to become clear and focused. You can also practice breath awareness with your eyes open, taking note of your environment as you settle into a place of calm, quiet observation.
Moving Ahead
As you get more comfortable with breath awareness, you can move on to other meditation techniques such as walking meditation, yoga, passage or zazen meditation .Try different techniques and find those that suit your personality and your spiritual goals.
Some further tips to remember:
Let meditation be part of your daily routine. Set aside a certain time each day in which you can meditate.
Wear loose fitting, breathable clothing when you meditate. This makes it easier to stay focused and comfortable.
Some people find that lighting a candle or burning incense can enhance their meditative experience. If you decide to use incense, make sure the room is well ventilated and the scent is over-powering. Some common scents to use during meditation are sage and Nag Champa.
Don't be hard on yourself if you find it difficult to meditate. Those feelings of frustration are perfectly natural, but just take note of the feelings and let them slide away without judgment.
Realize that even though meditation can calm the mind and body, it's also an active process. Find your calm center as you meditate, but be aware and focused.
You may find it easier to meditate with a guided meditation CD. Or, better yet, meditate in a group setting. This is a good way to find encouragement and support as you continue on your meditation journey.
Further Reading:
Revitalize and Heal your Spirit/ Meditation
Common Meditation Myths and Misconceptions
