If you are wondering, what is meditation? It is a practice of having a moment by yourself where, you focus at a single reference point, by distracting yourself from other thoughts. However, if you manage to set aside at least 10 minutes of meditation on a daily basis, you could help solve all your life issues. Majority of people respond to urgent and disturbing problems with anxiety, therefore making wrong decisions which may affect negatively, their future lives. The truth is that it’s not easy to start and stick to meditation. This content will handle the meditation techniques, meditation tips, and benefits of meditation, to inform the beginners on its importance.
Meditation techniques for beginners
If you are a beginner with an interest of meditating, but wondering about how to meditate for beginners, below are some recommended techniques for beginners;
1. Breathing technique
- Sit or lie down comfortably at a quiet and conducive environment
- Use either a restorative pillow or a cooling eye mask to close your eyes, in case you chose to lie down.
- Control your breathing pattern by ensuring that, you breathe naturally.
- Focus on your breathing pattern while observing your body movements in case of inhalation or an exhalation.
To concentrate on the technique, have a precise observation of your body movements such as; your tummy, shoulders, belly among other parts. Any time you get random thoughts in your mind, disrupt them by focusing on breathing.
For a beginner, start meditating by setting aside at least two minutes of your time, on a daily basis. When you concentrate on doing this, your meditation period will extend gradually.
2. Mantra technique
Mantra meditation technique involves sitting alone and quiet place while repeating a specific word or phrase (mantra) silently. However, if you recite the mantra loudly, you will be practicing a chanting meditation. Some of the common mantra used by the practitioners includes;
- ‘So,’ ‘hum’ where; you say ‘so’ while inhaling and ‘hum’ while exhaling
- ‘Inhale,’ ‘exhale ‘where; ‘inhale’ is said while breathing in deeply and ‘exhale’ while breathing out.
- ‘In,’ ‘out’ where; where the words are said while breathing in and out respectively
In the beginning, some random thoughts might pop into your mind. Do not be discouraged or judge yourself harshly since this is normal and expected for beginners. You only need to bounce back your thoughts to your mantra. Later as you proceed, you will find this more comfortable.
3. Walking meditation
This technique applies to those who find it hard to sit idle for a long time. However, it is the simpler technique since it’s applied anywhere and anytime. This technique basically, walking step by step while you concentrate on the nature sounds, enjoying the ground you are stepping on and listening on how the weather is affecting your skin sensation. Walking meditation also is influenced by random thoughts which are eliminated by concentrating on your steps.
Other meditation technique that involves movements includes; tai chi, qi gong and meditation exercises such as yoga. Surprisingly, all activities involving the mind can be transformed into meditation. You only need to twist your mind and concentrate effectively.
4. The Kirtan Kriya technique of meditation
Kirtan Kriya is a meditation technique that originated from the traditions of the Kundalini Yoga. Besides possessing a mystical sounding, the method is simple and backed up by science. It involves sitting down comfortably and repeating the sounds SA, TA, NA, and MA loudly or silently. Interestingly, the sounds are succeeded by playing with your fingers. For instance;
While saying ‘as’, place your index fingers from your two hands with your thumbs. While saying ‘ta,’ place your middle fingers from your two hands with your thumbs. While saying ‘no’, place your ring fingers from each hand into your thumbs. Finally, while saying ‘ma,’ place your little fingers from your two hands into your thumbs.
The researchers have found that practicing technique twelve minutes per day will increase your blood flow to two vital parts of your brain responsible for restoring memories. In addition to that, the method is entrusted to improve the memory of other healthy individuals and beneficial to those who have Alzheimer. Other proven benefits of the Kirtan Kriya technique includes; enhancing your sleep and mood.
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Meditation tips for beginners
Did you start meditating and stopped on your way? Did you realize what stopped you? Below are some of the possible reasons why you couldn't continue with meditation;
- You were unable to focus
- You failed to control and tame your mind
- You were very impatient expecting instant impacts of meditation
- Feeling restless physically
Luckily, below are some of the beginner’s tips that can erase the above excuses;
1. Puppy technique
Puppy techniques tip involves advising the practitioner against giving up due to random thoughts that interrupt your mind during meditation. Once again, do not judge yourself harshly, the popping in thoughts are normal and expected for beginners. You only need to ignore the random thoughts, get back and pick up your meditation from where you left. It’s believed that monitoring your thoughts are compared to training a puppy. Be patient!
2. Meditating daily
Make reflection your daily activity. Start this by committing at least your 2 minutes daily to the event. Meditate effectively daily, and the habit will soon become straight-forward. Make a pattern out of meditation and just like any other habit; you will gradually stick by it. Take the most straightforward steps possible to manage and stick to an extended period of meditation.
3. Meditation myths
Research on the various meditation myths and believe in them. For instance; Meditating reduces the chances of ageism. Who wouldn't like that? Research on how successful individuals like Oprah Winfrey made it through meditating. You will eventually acquire some motivation and work extra hard towards meditation. Remember, reflection more about monitoring your thoughts that eliminating them.
4. Always remind yourself of your reasons to meditate
Always find some tangible goals for you to contemplate. These reasons will always keep you focused and motivated. Some of the ideas for meditation may include;
- Meditating for health purposes.
- Meditation improves your concentration and focus in class.
- Meditating keeps you relaxed.
Benefits of meditation
Maybe you are worried about what you will gain after sticking to meditation. Below are some of the short-term and long-term sciences proven benefits of meditation.
1. Minimizes stress
A study that included over 3500 adults found that meditation reduces stress and stress-related issues. Biologically, being stressed physically and mentally may lead to the production of the cortisol (stress hormone), which releases cytokine chemicals. These chemicals have effects for anxiety, promote depressions, disrupt your sleeping habit, lead to high blood pressure, contribute to bodily fatigue and finally, promote cloudy thinking.
2. Controls anxiety
Making meditation a routine activity may help reduce stress and all anxiety effects on health which includes; phobia, panic attacks among others.
3. Lowers blood pressure
Meditation improves the physical health by minimizing heart and arteries’ strain that may prevent you from acquiring the common heart issues.
Conclusively, you only need to dedicate at least 10 minutes of your daily time to meditation. Secondly, if you choose, stick and be consistent with any of the above meditation techniques, sooner or later, you will form a habit of it. Finally, if you meditate effectively, it will be easier to manage stress, your mind and brain will always be relaxed, and the chances of acquiring high blood pressure among other health issues will be minimal.
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