Every master is once a beginner, as by achieving skills, they have already been set on a new path. If you are a beginner for meditation this article is for you.
To improve your health, Mental ability & know about philosophy of life and our existence lets jump into the article of – meditation for beginner.
Although there is no law that says yoga and meditation should work together, many people realize that meditation completes and complements their yoga practice.
Think of a three-part agreement: yoga posture, meditation and deep breathing, all ready to bring you to this point.
The positive effects of meditation are well documented: heart rate and breathing rate are slow, blood pressure drops and your body’s symptoms of anxiety decrease as your body relaxes.
Meditation helps to calm the mind, calm the emotions and bring peace and tranquility.
Although we are aware of these benefits, it is difficult for most of us to sit still. I don’t have time. I tried to meditate, but I couldn’t because I couldn’t concentrate. I can’t sit still for long. Does this sound normal?
We hope that the following ten meditations will help you to promote, restore or strengthen your regular meditation practice for beginner.
It is said that we need three things to meditate: great faith, great perseverance, and great questions.
There are also practical issues.It will help you prepare physically and emotionally before you meditate.
First of all, meditating without preparing your body and mind is like stopping in a car with the engine running.
Hatha Yoga began as a way for the yogi to prepare themselves for meditation.
Improve your meditation practice by following the masters: Practice yoga and deep breathing exercises to relax your body and mind and get to the present (instead of going back or preparing for what happened yesterday. What can happen tomorrow).
Find a calm place where no one is bothering you.
Add Music -Some people enjoy soft music or the sound of problems or a table source. Others prefer silence.Try it in various ways and see if it works for you.
Prepare yourself : Sit in an upright position to meditate, unless otherwise noted. If you are lying on a blanket or on the floor, using a pillow will help to lengthen your spine.Sit in a comfortable position, thunderstorm or anything else that suits you.
If you want to sit in a chair, make sure your spine is comfortably extended and your knees are aligned with your waist (see introduction to this position).
Make sure your shoulders are relaxed and down to your ears.Your eyes may be closed or thrown down.
Bend your fingers slightly and rest the backs of your hands on your knees or thighs.You may want to hold your hands in what is known as Hand Mudra (below). Jenna and Mudra, or “signs of knowledge,” are often used to emphasize attention.
Human and divine consciousness refers to this ancient gesture by gently tapping the tips of the fingers and index fingers to complete the energy cycle in the body and body.
You need to sleep while meditating, or choose legs: anti-wall or corpse.In a corpse position, place a wrapped towel or broom under your knees so there is no stress or discomfort in your back.
Don’t worry if you fall asleep, you may want the rest. But if you continue to sleep, you may want to try a meditative meditation.
We have included walking meditation, slow, intentional and focused meditation for beginner.This may be easier for you in general, or you may want to try it from time to time as an alternative.
Because singing is an effective way to release energy and focus, it is an OM-based meditation.
When meditating, it may be helpful to focus on something external: sound, counting, mantra, image or icon.
Maybe by following your breath and just repeating, you can try to focus on the inner “breathing, breathing.” You may want to focus on words like peace, amen, or shalom. When thoughts arise – and they return to your breath.
Please Note : If you feel uncomfortable, change places, moving slowly and consciously.Do not just “be strong.” You want your practice to be fun and peaceful, not punishable.
If you are new to meditation, try it for 10 minutes first. Gradually increase the time by 5 minutes.
With practice, determination, and patience, you can finally enjoy the deep physical, emotional, mental, and spiritual benefits of meditating, and finally living in quiet meditation.
Please note also that the following 10 meditations are tips. Some may work for you, but others may not.If you have one, continue to use your favorite meditation, or use these as some encouragement.
CANDLE GAZING MEDITATION
Seeing so many people at a candlelight vigil keeps them focused. Create your own sacred ritual by looking at a candle.
• Light a candle and sit in front of you, cross your legs or feet, bend your legs on the floor and stretch your spine comfortably.
• Breathe in and out.
• Watch the candle flame as you allow your breath to deepen and slow down. Focus on the flame. Do not be afraid.
• Close your eyes when you feel ready. Focus on the flame you see on the inside of the eyelid.
• Try to focus on the image and breathe deeply as much as you can.
• As the image begins to change and shrink, as your identity merges with the power of the candle, think of a path that leads to complete bliss and tranquility.
• Invite your spirit of joy into this spacious place of joy when the image of the candle fades and eventually disappears.
MEDITATION OF CONNECTION
“Before sunset or mountain scenery,” says Joseph Campbell, “Aha, you are divine.”
We have had a great time dealing with those things that are beyond our control. However, we explain that when that relationship occurs, we will be transported to a place of profound wonder, peace and beauty.
• Imagine a wonderful natural place. Maybe it’s the exact place you’ve visited or seen in the picture, or just the place in your mind’s eye.
• Go there and look around. Do you see plants or flowers? Are animal friends nearby? Can you hear sounds? Is the sun rising or setting?
• Breathe deeply when you meet your special place.
• Breathe and repeat in silence: I stand in awe of its beauty and grace.
• Breathe out and repeat quietly: That is the natural world.
• Breathe in and beauty and grace.
• Breathe and speak: The natural world.
• Remain in your sanctuary as long as you want to keep repeating these simple ideas.
Lotus Flower Meditation
The lotus flower has long been a symbol of perfection, purity and simplicity.
Thousands of petrol lots are often associated with cosmic consciousness, divine light, or higher consciousness.
The lotus flower symbolizes perfection and purity, but its roots remain intact.
Without the basic nutrients, the plant would not be able to survive, grow, or flower. The lotus flower reminds us that even though we try to gain a higher understanding, we cannot forget our important connection with the physical earth below.
• Stretch your spine and sit in any comfortable position. Close your eyes.
• Breathe deeply when you see a thousand lotus flowers.
• Breathe and think as the lotus flower grows in your heart. This center
It is the bridge between the 3 lower physical centers or chakra and the 3 higher spiritual chakra.
• Breathe and acknowledge the breath between your physical body and the cosmic consciousness.
• Breathe deeply and let the lotus flower open with each breath.
• Go inside and see the beautiful open flower. Note that a gift: image, understanding, message, or vision awaits you.
• George: Ask yourself: What gift does Lotus Flower give me?
• Keep breathing by focusing on the precious gift your heart has brought to you. What do you get out of this gift?
• Keep the gift in a confidential and safe place. Know that it will stay there for you whenever you need it.
This meditation uses an external voice that helps maintain concentration and attention.
Author TichNhatHanh explains in his book Every Step of the Year that in their Buddhist culture the bells of the temple are used to stop, reflect and breathe.
Sometimes a verse is read: “Listen, listen. This wonderful voice brings me back to my true selves. ”
Allow the bell to ring for a moment, let him know his breath and return to that quiet place. Do this wherever and when you hear the bell.
• Sit in a comfortable position, stretching your spine evenly.
• Put a small bell or chime that sounds nice when it hits you in the face.
• Lower or close your eyes.
• Ring the bell or hit the chimney.
• Breathe and focus on the clear sound of the bell. Allow other sounds to fall.
• Breathe and listen as the sound fades and then stops.
• Breathe in and out. Listen to the silence where the voice was before.
• Call the bell again. See if you can breathe for the duration of the bell.
• When the sound stops, hold your breath and watch the distorted silence.
• Breathe deeply. When you are done, take a deep breath.
• When you focus on the idea, let your breath return to normal: I know in silence about my true identity.
Most of us know Namaste, the Sanskrit word for reverence, which means “I bow to the God in you” or “I greet the light within you.” Nameh, a lesser known Sanskrit word, means “I am not” or “not for me.” It reflects the notion that we are not in control.
In those days when we seem lost or confused and do not know which way to go, or when our well-planned plans are wrong, all trust and remember accordingly.
• Breathe in and repeat in silence – not for me. Namaha
• Breathe and repeat quietly – all is well. Namaha
• Breathe and repeat quietly: There is more planning. Namaha
• Breathe out and repeat in silence. I believe. Namaha
• As you continue to breathe and breathe, simply repeat Naaman until the meaning fades and the content fills your consciousness.
For most of us, there is nothing more refreshing, calming, and peaceful than watching the waves and the sound of the ocean.
It is a place where we go to feel renewed, inspired and alive. Understand the endless cycle of the oceans as the oceans calm your body, mind and spirit.
• Imagine a calm ocean scene as you breathe.
• Breathe. Listen to the gentle waves. Use a loudspeaker as you go out to imitate the calm water.
• Focus on this ocean scene as you continue to breathe and breathe into the waves. Let the wind be heard. Smell the salty air. Hear the cries of his knees from above. Melt as the sun’s heat nourishes your skin.
• Breathe in and out of the ocean’s recovery energy. Allow its healing and stabilizing properties to bathe you and yourself.
• Breathe, relieve stress and strain. See them floating on the sea and disappearing beyond the horizon.
• Breathe in health and wellness.
• Breathe in anxiety and stress.
• Keep breathing in this state until you are completely relieved and in peace. Think of yourself as a ocean on a cold ocean.
Oh, the voice of all voices, the holy voice of the universe, the voice of creation.
The sound of Om is said to be the closest that human beings can reach the sound of vibration.
If you feel confident, start by repeating “Om” quietly first. When you feel more comfortable, gradually increase the volume and start singing louder.
Om’s repetition is a great way to relieve stress.
As the sound connects to the subconscious, you can feel the vibrations coming from your abdomen, chest and throat, your forehead, and the crown of your head.
Remember, Om’s voice is composed of 4 parts: ah (related to sleep state); Oh (related to the dream situation); mmm (related to deep sleep); And silence (represents the ultimate reality).
• Sit in a comfortable position.
• Breathe deeply. Make a sound and start praising: ah oh mmm / silence.
• Pause. Breathe deeply.
• Sing for 2 more rounds. Increase the volume in each round.
• When you finish singing, return your breath to normal and repeat quietly:
My spirit is filled with the power of light.
Like walking meditation, this meditation uses movement to help calm and stabilize.
In addition to providing meditation benefits, palming meditation also reduces fatigue in the eyes, face and body.
Improves focus and gives natural energy to the eyes. It is a great way to help transition from a busy day to a quiet night.
• Stretch your spine and sit in any comfortable position. If you wear glasses, remove them and place them next to you. Close your eyes.
• Tighten the palms of your hands together, create heat, and fill them vigorously.
• Gently pull your palms over closed eyes, with your fingers slightly above your forehead. Make sure there is no pressure on your eyes.
• Pay attention to relaxing your eyelids and relieving stress. Feel the warmth of your hands.
• Breathe slowly and deeply for your eyes and stay in this position for a minute or more.
• Breathe and repeat quietly: I see with new eyes.
• Breathe out and repeat quietly: Beauty is all around me.
• Bring your hands to the center of your chest and feel the splendor around you.
• Lower your arms to your sides. Flash a few times.
You may want to do this meditation outdoors or in a larger room.
Stretch your spine comfortably and stand with your vision in front of you. The arms can be next to you or in front of the heart center in Namasté.
Walking meditation not only provides all other benefits of meditation but also spreads in the legs and feet.
• Breathe deeply.
• Breathe and lift your right leg and start walking. Exhale and place your feet in front of you.
• Breathe and raise your left leg. Exhale and place your feet in front of you.
• Take each step slowly and deliberately. Learn how to raise your legs. Pay attention to emotions as you raise and lower your legs and feet.
• Keep your focus and understanding. Walk as if this were your first time. It’s just a matter of lifting your feet and putting them back on the floor.
• Continue at a slow, steady pace. Focus on each step and your breath.
• Take one step and repeat it quietly: I have no destination.
• Take the next step and repeat it quietly: this is about the journey.
• Continue until the trip is complete for you.
Studies show that when you smile, you relax hundreds of muscles in your body.
A positive message is sent to the mind, and we truly feel calmer, happier, and more at peace.
• Breathe deeply and breathe.
• Think about breathing and breathing in pure, positive energy.
• Breathe slowly, removing all negativity.
• Keep breathing in this way until you feel full, refreshed and refreshed.
• Allow a smile to attract your lips.
• Breathe and Say – I feel happy.
• Breathe and Say – because I am.