| If you are having problems getting started with | | | | allows you to maintain focus in the meditation |
| meditation, here are a couple preliminary basic | | | | itself. Repeat this breathing technique for about 5 |
| meditation exercises I'd like to share with you | | | | iterations. if done correctly, you should begin to |
| that you can practice to get you heading in the | | | | feel the initial state of deep relaxation. Once you |
| right direction. | | | | reach this point, your normal shallow breathing will |
| The Beginner's Expectation | | | | go on auto-pilot and you'll find yourself not even |
| Before I get started, one thing that tends to hold | | | | thinking about breathing at all. It is important in the |
| the beginner back is the wide range of | | | | beginning however. |
| expectations once the meditation program is | | | | Visual or Audio Guidance |
| underway. I can probably write a book about the | | | | After you become more advanced in meditation, |
| various expectations that one has when they | | | | you'll find that you'll be able to go off on your |
| begin a meditation program. | | | | own and explore and experiment without any |
| So how do you handle knowing what | | | | assistance, and you'll be able to maintain focus and |
| expectations to have? Here's the simple answer, | | | | control without other thoughts popping into your |
| just don't have any. Expectations are a trap and | | | | head. |
| can hold you back. I'll save this topic for another | | | | However, as a beginner, it's often better to stick |
| article. | | | | to scripted or guided audio meditations and |
| Breathing Correctly | | | | visualizations as opposed to trying to explore on |
| Questions related to breathing correctly are | | | | your own. Audio meditations are like training |
| probably the most common amongst a beginning | | | | wheels on a bike. Sooner or later you'll no longer |
| meditator. | | | | need them. |
| Often I'm asked, "Do I take shallow breaths?" or | | | | I still do guided audio meditations from time to |
| "Do I hold my breath for a certain amount of | | | | time, because I find them enjoyable. |
| time?" etc.... Well, when you first go into a | | | | These beginning basic meditation exercises will get |
| meditation, you need to take a few deep breaths. | | | | you started. Just remember, it's important when |
| Each breath should be held for about 3 seconds, | | | | starting out that you don't try and do too much. |
| and when you exhale, count in your head from 1 | | | | If you try too hard, this can often lead to |
| to 5 allowing all air of the breath to be exhaled as | | | | frustration if you don't think your results are |
| you count up. | | | | satisfactory. Just remember, in the long run the |
| Focusing on your breathing as you get started | | | | benefits of meditation are what you are after. |