How To Take The First Steps In Learning To Meditate

Over the last few decades it has been proven by multiple scientific studies that meditation is excellent for both your mind and general wellbeing. Scientific research has proved the positive effects of meditation by monitoring brain wave patterns that show experienced practitioners can gently control their mind to keep a blissful, relaxed and focused state of awareness. You don’t need to be interested in religion, or identify yourself as “spiritual” to get massive benefits from this highly successful form of complementary medicine. Individuals and groups of people from all walks of life can learn meditation techniques very easily. You will be surprised how much better you will feel after a little practice.


Start early in the morning – this is the best time to practice as your surroundings are quiet and your mind has not yet become disturbed by the daily thinking cycle.


Find a quiet and comfortable space – turn off the television and find a place where you feel comfortable; you could even sit on the floor to make a change. This could be in your own home or out in a park under a tree. Be sure to find a place that is quiet and free of other people, in order to minimise distractions.


Sit comfortably to start – the best way to practice is sitting on the floor with your legs crossed in the lotus position, however, this position can be difficult to sit in to start with so it may be better to sit comfortably on a chair. The most important thing, whether you are sitting on the floor or on a chair, is to keep your back straight. Lean forwards to make sure your back is stretched and then lean back into as much of an upright straight-back position as you can without being too uncomfortable.


Prepare to start – imagine your back is a straight pole and elongate your spine upwards to the top of your head. Rest your hands an inch and a half below your belly button with your left hand under your right, both facing upwards towards the sky. Be aware of how your body feels, get comfortable and take a few deep breaths in through the nose and out through the mouth. Simply be aware of how the breath feels coming in through your nose and out through your mouth.


Going deeper into practice – keeping your back straight, with your chin slightly tilted down to ensure your neck is straight, imagine your shoulders and shoulder blades relaxing down. Keep your awareness on your breath, with cool air coming in through your nose as your tummy expands and warm air coming out of your mouth as your stomach contracts. Simply be aware of any thoughts and let them pass and you are well on your way to full wellness!

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