How to Meditate – Learn Effective Meditation Techniques for Beginners in 5 Steps
Meditation has several amazing benefits. It promises an improved ability to concentrate, better focus, greater sense of self awareness, stronger self control, greater willpower, and greater control over your thoughts and actions.
People’s vulnerabilities and most of our problems come from the weak part in our personalities, which is our emotions. If you do not have a firm grip on your mental faculties, your mind will be a slave to your emotions. What meditation tries to do is to strengthen your mind so you will rule over your own life instead of let your emotions get the best of you. Meditation makes you acutely aware of your inner being and your mental self so you can access your innate wisdom and tranquility.
If you master the art of meditation, you will be able to maintain a peaceful and calm mental center regardless of what chaos comes your way.
If you haven’t tried it before, then you are making the right decision to try it now. If you can build a habit out of it, then you’re in for a lot of surprising changes in your life, even your health.
Here are simple steps on how beginners can get started on meditation.
1. Focus on one thing, object, or phrase. To begin your meditation, first regulate your breathing with deep breathing exercises. As you inhale and exhale, think of one thing that you can focus your mind on. This could be an actual object in a room, or you can close your eyes and just focus on a single thought, idea, or phrase. Closing your eyes is a good option if you are a beginner; this will lessen the chance for distraction.
2. Choose your mantra. Focusing on a single phrase is also a good choice; whatever phrase you settle on will be considered as your mantra. There are many set mantras that have been used by meditation gurus for ages now. The popular meditation word “Om” or the popular phrase “Om Namah Sivaya” are considered as mantras. However, for a mantra to be more effective, it has to be something you understand, can relate to, and fully believe in.
You can create your own subliminal message and use it as your mantra. This way, you are hitting two birds with one stone. You practice meditation, and also instill positive thoughts in your subconscious. Your mantra or subliminal message can be about something specific you want to change in your life, or something generally positive. It could even be religious, depending on your personal beliefs.
Here are some examples you can try:
I am at peace with myself.
I surrender all to God.
I am one with the universe.
I am powerful.
3. Ignore all distractions. Now, focus on that thing or phrase and don’t let go. If your mind starts to wonder, don’t scold yourself. Just bring it right back to your object of focus and continue your meditation. Any thoughts, emotions, and sensations that are not relevant to your object of focus should be ignored. The idea is to bring yourself into your mind and thus leave your actual state of being. This will make you more attuned to your mind, which is where meditation takes its power from.
4. Make it a part of your daily routine. You can stay focused on your chosen object for around 20 minutes, which is enough for a beginner. The more you meditate, the more comfortable you will be, and the easier it will be to stay still for longer periods. The important thing, therefore, is to make it a daily habit. It is also more effective to meditate at the same time of day every day so your mind gets used to the exercise and will eventually start craving for it.