Meditation Techniques for Beginners – An Easy and Practical Guide on How To Meditate
I would like to concentrate on a few practical points regarding the techniques and stages of meditation. They are designed especially for beginners, but advanced meditators can also benefit from them and even learn something new about meditation.
1. Be consistent in the time and place of your meditation practice.
This helps the mind to more easily fall into the state of concentration and relaxation. When you are a beginner in meditation, it may be especially hard to focus your mind immediately. There is something called conditioned reflex, which is a reaction to a specific external stimulus – therefore, you will be able to ‘tame’ your mind and emotions more quickly if the time and place are permanent.
2. The best times to set apart for practicing meditation techniques is very early in the morning and during sunset;
this is when it is considered that the energy levels are most suitable for meditation practices. The hours between four and six in the morning are called BRAHMAMUHURTA, and are claimed to be best for meditation – this is when the mind is still and fresh, so it will be easy to lead it into a meditative state. If you find it hard to fit your meditation practice in these hours, do choose a time when you are not overloaded with activities and work. Being consistent is a very important condition with all meditation techniques.
3. Set out a different room for your meditation.
In case this is not possible, take part of the room by a curtain and keep this corner exclusively to yourself. Do not allow external influences enter this corner of yours; incense can help with that. It is preferable to ‘purify’ the space by burning incense two times a day. You can also place a picture of an inspirational figure in there.
4. During your meditation practice, it is good to be facing north or east,
so take this into consideration when choosing your special corner/room. Sit in a comfortable position, with your back and neck straight but relaxed. A good posture during meditation calms the mind and helps concentration. In this way the mental flow will be unobstructed along your spine. You do not need to sit in the classic lotus – any cross-legged position will be appropriate for practicing meditation techniques.
5. Before you start meditating,
try to quiet your mind as much as possible and keep it there for a while. Ignore all your surroundings, memories, or worrying thoughts.
6. Pay attention to your breathing.
You can start by taking 10-20 deep breaths, which will enrich the brain with oxygen. Then slow down your breathing so much that you don’t even notice it.
7. Keep breathing in a consistent rhythm.
Breathe in for 3 seconds, and then breathe out for 3 more seconds. The regulation of respiration controls the flow of life energy (prana). If using a mantra, it must be coordinated with your breathing.
8. In the beginning of your meditation, let the mind wander for a while.
Gradually, prana will become more concentrated, and you will be able to focus.
9. During your meditation practice, do not try to rest your mind by all means.
10. You should choose an ‘object’ of concentration,
which actually acts as aresting point for your mind – like a bird seeking a branch to land on. If you are primarily intellectual, you should visualize the object of focus in the eyebrows. If you are more emotional – use the cardiac plexus. Do not change the point of concentration you have initially chosen.
11. If you wonder what that object should be,
it can be something symbolic that gives light and joy to your soul, like the sun for example. You can imagine a shining sun in-between your eyebrows, and at the same time keep repeating a mantra in your mind.
12. When using such meditation techniques on a regular basis,
you will be able to reach Samadhi, which is known to be a state of superconsciousness, where duality disappears. You should be equipped with patience if using ‘regular’ meditation techniques, as reaching this state usually takes years.
13. Start practicing meditation for 20 minutes and slowly build up to an hour.
In case your body starts trembling, master it and hold the energy inside.
These are some basic meditation techniques that will get you started on this exciting journey. If you feel you would like to know more about meditation, and the power of the mind, do have a look at the other articles in this blog and check out the ‘Knowledge and Resources’ section. You can also read about brainwave entrainment, which is one of my favorite tools for achieving deep meditative states and spiritual experiences.
That’s all for now.