Is meditation for beginners difficult? Perhaps meditation is one of the ways to bring us people to great spirit and health. Many people have been able to overcome difficult times through meditation. Since then, they know how to cherish every moment of themselves with their loved ones and the smallest living values.
What should I do if I just started practicing meditation? How to meditate properly, enough and accurately for beginners? Read the full meditation guide for beginners article below. We will help you master the most basic techniques when you are just starting to meditate. Don’t miss it.
Contents
1. Things to prepare before meditation guide for beginners
The first steps of preparation are very important for beginner meditation . Here are some of the most basic things you need to keep in mind when starting to meditate.
1.1. Choose a quiet space to practice
It can be said that the space will directly affect the mood of the meditator. Therefore, every time you start a meditation exercise, you need to find yourself an ideal space with quiet, limiting noise as much as possible. It’ll be a place where you won’t be disturbed for about 15 minutes or more.
For beginners to meditate, practice the following to have the most ideal quiet space:
- Put your phone on silent, turn off the TV or other noisy electrical appliances.
- Prefer a place with natural light from outside. However, you can also close the windows and doors to avoid noise from outside.
- It is best to practice yoga meditation outdoors. Where there is fresh air and warm temperatures.
1.2. Start with gentle, simple exercises
Starting fresh with simple warm-ups will help your body relax and focus better. If you are a flexible person, you can sit longer to make the exercise more effective. The warm-up exercises are as follows:
- Roll your eyes in several circles.
- Pull the ear gently in two directions up – down.
- Using your 2 fingers, squeeze your brows gently.
- Day light temples and jawbone.
2. Meditation guide for beginners
Beginners to meditation should follow these guidelines:
2.1. Guide to meditation posture
It doesn’t matter where you sit, you can choose to meditate on a cushion, on a chair, on a carpeted floor, etc. Wherever you feel comfortable, you can choose as a place to meditate.
Once you have chosen a suitable position, choose the most comfortable meditation position for yourself. There are several poses for you to choose from. You don’t have to sit cross-legged like in the common meditation images.
– Cross-legged meditation pose: This pose is best suited for beginners. When meditating with this posture, be sure to sit with your back straight. With your hands relaxed above your head, or you can also intertwine, rest your back on your feet.
– Semi-old meditation posture: Basically, this pose is like a cross-legged meditation. However, one of your legs will rest on the thigh of the other. Therefore, you need to warm up your thighs and groin muscles before meditating with this pose.
– The lotus position: This is the standard posture of meditation. You grab the right foot with your hand, put the thigh on the left leg and continue to grab the left foot and place it on the right thigh. Note that your heels must be pressed against your stomach, the soles of your feet should be kept facing the sky. This is a difficult pose. Therefore, if you have just started practicing, you should not choose this meditation posture.
2.2. Instructions on how to breathe while meditating for beginners
Breathing is an important part of meditation. Therefore, when you first start meditating, you need to practice breathing as accurately as possible. These exercises will help you improve your concentration, keep your mind at ease.
Let your breathing happen naturally. Don’t force yourself on how you should breathe. Gradually, you will be able to feel your breath deeply and clearly. Here is a breathing exercise called “pranayama”, which is used in meditation.
– Fold the tips of the index and middle fingers in the right hand. The little finger and ring finger go into the left nostril, and the thumb goes into the right nostril.
Gently press your thumb into the right nostril. Slowly breathe through to the left.
– Press the same on the left nostril and breathe through the right side.
– Switch sides and then do the same movements.
2.3. Practice feeling subconsciously when meditating
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If you successfully perform the breathing exercise just now, you will be in a state of deep breathing. At this time, you will feel calm and a sense of relaxation will also come. Once you feel comfortable, that means you have properly and successfully performed the meditation exercise. The next step is that you need to train your awareness and feel deeply when meditating.
The first step is to bring your focus into the nasal cavity. Follow the path of the breath, feeling that it is coming from the nasal cavity and out from the oral cavity. Keep that focus for as long as possible. If you feel your concentration shaken, slowly and slowly bring your body back to its original state.
For the first time when you do yoga, don’t be shy or be too strict with yourself when you suddenly feel distracted. This is a challenge that will make you practice intense concentration, even absolute. When you first start meditating, sitting still for a few minutes is very difficult. Therefore, take it slow step by step, practice gratitude feeling subconsciously when meditating without any hurry!
2.4. End the meditation process properly
You also need to pay attention to exit the meditation posture in the right way. You need to get up, open your eyes slowly, very slowly. Alternatively, you can practice a few exercises like the following at the end of each of your meditation sessions:
- Exercises to help stretch the calf muscles. Meditation, even with the correct posture, will also easily encounter numbness, fatigue, … Therefore, you need to stretch your muscles after exercising to limit injuries or discomfort that occurs with the legs. .
- Gently smile. Think positively and be ready to do the next activity.
Conclusion
The right way to meditate is of great importance to your health. So, with the sharing in the above meditation guide for beginners article, you have more notes on how to meditate properly. Besthealthz hopes, you will practice meditation every day to have good health and a happy spirit.
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