| Simple techniques of meditation for beginners | | | | slowly lower your elbows to the ground. Keep |
| may consist of sitting comfortably on your bed | | | | your knees and feet in the same position. |
| focusing of a peaceful thought or lying on the | | | | Gently bring your back to the ground vertebrae |
| floor mentally visualizing your body. Many | | | | at a time 'till your head comfortably reaches the |
| associate meditation with the old Buddhist monk in | | | | ground. Turn your hands around so as that your |
| his orange robes, or perhaps somebody secluding | | | | palms are facing upwards. Close your eyes and |
| themselves in a far off temple for several years. | | | | straighten your legs one at a time. Now relax |
| Well, beginners learning to meditate will not have | | | | your legs and let them roll slightly outwards to |
| to retreat to a secluded temple to get hands on | | | | their sides. Distance your forearms from your |
| experience, you won't have to visit a cave or | | | | body. Relax and concentrate on your breathing. |
| grow a beard either. Meditation, similar to yoga, | | | | Hold the Savasana or corpse pose for |
| are words that everybody knows yet are | | | | approximately 5 minutes. |
| probably unfamiliar with what they really mean. | | | | Now you are relaxed it is time to meditate |
| How to get yourself in the right state of mind for | | | | The first type of meditation that beginners may |
| meditating | | | | like to try is to comfortably relax in a cross |
| Meditating, and meditation for beginners is no | | | | legged seated position resting your hands on your |
| different, generally places your body and mind in | | | | knees. Sit with your back straight, beginners often |
| contact with each other as a relaxed single entity. | | | | feel better if they close their eyes, breathe |
| A simple exercise for meditation for beginners is | | | | deeply through the nose and just become aware |
| to carry out a simple yoga breathing exercise | | | | of yourself, of your mind, of your inner body, |
| (pranayama). For example, sit cross legged and | | | | relax. Concentrate on your breathing like this for a |
| rest your hands on your knees, get comfortable | | | | few moments. Avoid distractions, keep at peace |
| in this position and become aware of yourself. | | | | with yourself. The mind is often a whirlwind of |
| Keeping your back straight and without moving | | | | thoughts and you must try to calm this vortex of |
| your chest too much, breathe in deeply through | | | | distractions. Soft music may help you reach a |
| your nose, it is not necessary to hold your | | | | total state of relaxation. |
| breath, and then exhale quickly with force through | | | | Several techniques of meditation for beginners |
| your nose. You should be exhaling about four | | | | exist, but try this first... |
| times faster than it took you to fill your lungs. | | | | Chanting mantras, fixing a physical image such as |
| When you breath, use your stomach and not | | | | a photo or object are several techniques used, |
| your chest, feel your belly; it should expand when | | | | however I believe that meditation for beginners |
| you inhale and tighten when you quickly exhale. | | | | should be simple, therefore when you believe to |
| Basically here you are hyperventilating. repeat this | | | | be in a relaxed position, as we mentioned above, |
| breathing cycle for 15 complete breaths, then rest | | | | we will conjure up a calming memory or thought |
| for a minute breathing normally then complete | | | | that will use as many of our senses as possible. |
| another cycle. Do this three times, concentrating | | | | For instance, mentally walk along a quiet beach on |
| on your breathing trying to free your mind. This | | | | a beautiful Spring day, feel the warm sand |
| will help to energize your mind and place it in a | | | | separating your toes as you walk, listen to the |
| ready state for meditation. | | | | seagulls chanting overhead, smell the peaceful |
| Another method that places your body and mind | | | | salty smell of the sea. Keep your breathing |
| in ready state for meditation is the yoga pose | | | | controlled and continue walking, feel the sun on |
| called Savasana or The Corpse. | | | | your back. 5 minutes should be sufficient, slowly |
| In this pose, or asana, the body is immobile similar | | | | open your eyes and become accustomed to your |
| to a corpse, although the mind remains awake, | | | | surroundings. |
| yet relaxed. The word "Sav" in sanscript does | | | | If you initiate your meditation with a pranayama |
| actually mean corpse. Savasana removes fatigue | | | | breathing cycle or the yoga Savasana pose, or |
| from your body and calms the mind. Every part | | | | even both, then the whole process should take no |
| of the body is positioned so as to reach total | | | | more than 10 minutes - a short yet effective |
| relaxation. When practicing this particular yoga | | | | meditation for beginners session. If you are able |
| pose the sensory organs (eyes, ears and tongue) | | | | to do this at least 3 or 4 times a week, |
| should be totally relaxed and "switched off" to the | | | | preferably each day, you will be surprised at the |
| world. | | | | differences it will have on you. I'm sorry, but this |
| The fist step of this asana is the seated position | | | | is something that you will just have to try in |
| with your legs extended forward, keeping your | | | | order to get the benefits. However, even after |
| body perfectly upright. Next, bend your knees | | | | your first session you will feel a lot more relaxed |
| bringing your heels close to your backside. With | | | | than when you started. |
| your palms on the ground next to your hips, | | | | |