How To Meditate

how-to-meditate
(Photo by Dingzeyu Li)

Meditation is an practice where you focus your mind on something like your breath, a mantra or an object, to achieve a mentally clear and emotionally peaceful state. When you focus your mind, while you meditate your thoughts start to fade in the background and eventually will disappear.

I have been meditating for over four years and I am going to share two practices that I use.
If you are new to meditation I recommend to start meditating for 2-5 minutes every day. once you feel comfortable meditate longer for 15 – 45 minutes a day. Read post on my 10 meditation tips for beginners

This is how to Meditate:

1. Close your eyes, look straightforward, make sure your spine is straight and your legs are shoulder-width apart, your feet are flat on the ground, and your palms are facing up on your lap.

2. Slowly inhale (make sure you breathe from your diaphragm), exhale through the nose. If your mind starts to wander, just refocus on your breathing.

3. Do this for as long as you need. (if you are a beginner start with 5 minutes)

Meditation with Mantra

Try to say a mantra, as you inhale and exhale. A mantra helps to quickly focus the mind and still the thoughts. Once your mind is fairly silent, drop the mantra and focus on your breath. The mantra can be any sacred words such as “So Hum”, which means I am that.

1. Close your eyes, look straightforward, make sure your spine is straight and your legs are shoulder-width apart, your feet are flat on the ground, and your palms are facing up on your lap.

2. Slowly inhale (make sure you breathe from your diaphragm), silently in your mind repeat the word Sooooo.

3. Then slowly exhale through your nose while silently in your mind repeating the word Hummmm. Continue to allow your breath to flow easily, silently repeating Sooooo… Hummmm . . . with each inhale and exhale of the breath.

4. Whenever your attention wanders, gently return to your breath, silently repeating Sooooo . . . Hummmm.

5. Do this process for 10 to 15 minutes or until you have entered a deeper level of awareness and consciousness. It will then become unnecessary to continue repeating the mantra.

That’s how to meditate. If you are still struggling to meditate, try guided meditation, read post on my 10 best free guided meditation websites or join a meditation class, as its easier to meditate in a group.

10 Meditation Tips for Beginners

how to meditate for beginners

I know how hard it can be for a beginner to start learning meditation, as I once was a beginner myself, I am going to share my top tips that helped myself get started and helped to develop further in my meditation practice.

Here are my 10 tips:

1.Find a meditation that works for you

The first thing you need to do is to try different meditations, to find out which one works best for you. There are many types of meditations like mindfulness meditation, yoga meditation, mantra meditation, transcendental meditation and much more.

2. Make it a Habit

Try to set a time to meditate at the same time each day.

3. Start Small with 2 – 5 minutes

If you are new to meditating start with 2-5 minutes every day, once you feel comfortable meditate longer for 15 – 45 minutes a day.

4. Join a meditation class or group

It is easier to meditate with other people, go to a group meditation at least 1 – 2 times a week. You can find groups in your local area or on Meetup.com.

5. Try guided meditations to start with

If you have tried to meditate without success. You can listen to an voice that is guiding you, some guided meditations will include tranquil meditation music that will help you to relax even more deeply. Once you have meditated for awhile, try meditating without a guided meditation. You will be able to meditated anywhere without having something external to rely on. Check out – 10 of the best guided meditation websites

6. Focus on an mantra

If you have lots of thoughts in your mind and you find it hard to focus. Repeat sliently to yourself a mantra or prayer. Mantras are a simple but powerful technique that uses the breath and the repetition of a mantra to quiet the mind and relax the body. Try So Hum Mantra Meditation and  The Mantram: Learn the practice and experience the benefits by Eknath Easwaran.

7. Be in the vibration of love

During your meditation, you can acheive peace and love within yourself if you are in the vibration of love to do this you need to raise your vibration. Learn More – 5 ways to raise your vibration

8. Create a sacred space

Prepare a scared space, it could be a section in your living room, bedroom or anywhere you can get free of other people, obstructing objects and gives you the space and peace needed for the duration of the meditation. Add what you need in the sacred space like a lit candle, incense, flowers, crystals anything that will make you feel more comfortable and relaxed.

9. Meditation 1 or 2 hours after you eat

It is not a good idea to meditate just after eating a big meal. The body will be heavy, the consciousness will be heavy and your meditation will not be great. It is advisable to meditate on an empty stomach. At least two hours should lapse between your meal and the time that you sit down to meditate.

10. Sit in an upright posture

Get a comfortable chair with a cushion, it’s important that you are able to sit in a comfortable upright posture that feels natural to you. Sit forward slightly, to avoid leaning against the back of the chair, make sure your back (spine) is straight and your legs are shoulder width apart, and your feet are flat on the ground and palms are facing up on your lap.

Do you have any meditation tips for beginners? Let me know by leaving a comment below.

Top 5 Recommended Meditation Books

meditation books

Below are my top 5 Recommended Meditation Books. These are the meditation books that I use to help further my current meditation practice. If you are new to meditation, the first thing I would recommend is to join an offline meditation class. The teacher will make sure you are doing the techniques correctly. If you have any problems or concerns you can ask them. Also, try different meditations and choose the one which will help you to still your mind.

In my opinion, the best meditation practice is to focus on something like a mantra, or an object. I personally practice Kriya Yoga meditation. It incorporates many different techniques, you can use to still and calm the mind no matter what is going on around you at the present time.

*If you are a beginner, meditate for 5-10 minutes every day, once you feel comfortable meditate longer for 15 – 30 minutes a day.

I recommend reading The Power of Relaxation: Align Your Body, Your Mind and Your Life Through Meditation by Yogi Ashokananda and Passage Meditation by Eknath Easwaran .

What is your recommended meditation book? let me know by leaving a comment below.

 

The Art and Science of Raja Yoga: A Guide To Self-Realization (Paperback)


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Sadhana, a Way to God: Christian Exercises in Eastern Form (Paperback)


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10 of the Best Free Guided Meditation Websites

guided meditations

Below are 10 of the best free guided meditation websites. I recommend these for seasoned meditators and beginners who would like to learn how to meditate. *I also recommend for beginners to join an offline meditation class or group. It is easier to meditate in a group and if you have any problems or concerns you can ask the teacher.

Each guided meditation is different, try them all and stick to the meditation practice that helps you to still your mind. Let me know what you think, by leaving a comment below.

*If you are a beginner start meditating for 5-10 minutes every day, once you feel comfortable meditate longer for 15 – 30 minutes a day.

1.The Chopra Center

16 audio tracks of Guided Meditations:
http://www.chopra.com/ccl/guided-meditations

2.Ananda Sangha

Get started video:
http://www.ananda.org/video/series/getting-started-with-meditation/

Meditation basics
http://www.ananda.org/meditation/getting-started/how-to-meditate/

Pranayama – breathing techniques
http://www.ananda.org/video/series/breathing-techniques-pranayama/

About Meditation
http://www.ananda.org/meditation/

3. Ryan Kurczak –Kriya Yoga Meditation

20 Minute Meditation Session
https://www.youtube.com/watch?v=gCyoa2XPV5o

45 Minute Guided Kriya Yoga Meditation Practice
https://www.youtube.com/watch?v=oL3BrpJ0b_Y

Learn kriya yoga practices
https://www.youtube.com/user/KriyaYogaOnline

4. Easwaran – Passage Meditation

Introductory course on passage meditation:
http://www.easwaran.org/introductory-passage-meditation-course-introduction.html

About the meditation
http://www.easwaran.org/learning-how-to-meditate.html

5. Baba Shiva Rudra Balayogi – Timeless meditation

http://www.shivarudrabalayogi.org/timeless-meditation

6. Mindvalley

6 Phase Guided Meditation by Vishen Lakhiani
http://www.omvana.com/meditations/six-phases-meditation-by-vishen-lakhiani

7. Osho – Active meditation (need to register)

http://www.osho.com/meditate

8. Fragrant Heart

50 audio tracks of Guided Meditations:
http://www.fragrantheart.com/cms/free-audio-meditations

9. Do Yoga With Me

30 audio tracks of Guided Meditations:
https://www.doyogawithme.com/yoga-meditation

10. Tara Brach

Over 100 audio tracks of Guided Meditations:
https://www.tarabrach.com/guided-meditations