Hello, I’m from beautiful British Columbia Canada, and today I’m going to share a complete guide to meditation. A few years ago I was going through a very difficult period In my life. And in a moment of quiet desperation, I decided to register for a six-week complete guide to meditation course to help me cope with some of the anxiety and some of the emotions that I was experiencing.
After that, I was eager to learn more, so I also registered for a 2-day, silent meditation retreat. And the things that I learned from the course and from the retreat have had such a profound impact on my life. And these are things I want to share with you today.
Now as a disclaimer I am not a meditation guru or expert. And it’s also not in my Philosophy to do things in a way that feels strict or extreme. So I’m just going to encourage you to do what feels good. And I love the yogi who taught our course. Because he shared a very similar philosophy. He was always just encouraging us to do our best because Essentially he didn’t want to scare us away from all the benefits of mindfulness and meditation.
Now also keep in mind that I am packing six weeks of information into a very short article. So I’m also going to encourage you to take the time after reading this article to really relish the moment. I’ve also split it up into six steps or ways to give you the opportunity to practice each of the steps before you delve into learning some new ones.
Now in case you’re wondering the type of meditation that I learned is called what Asana meditation. But possum adjust means insight or awareness or mindfulness. But I’ll explain this more as we get into it. For now just enjoy it as the guided meditation that it is I hope that you find complete guide to meditation as useful as I did learn now.
Complete guide to meditation for beginners step by step:
Step 1. Start with a comfortable position:
Let’s get started. So begin by finding a comfortable seat. Some yogis say it matters. How do you cross your legs, but because we’re beginners Let’s just find any seat that feels comfortable. And that puts you at ease. Place your hands either on your knees or in your lap whichever you prefer. I like to place one hand on top of the other palms facing upward in my lap with the thumbs touching Aligned with my nose, but again. We’re beginners so just do what feels good.
Note: If you have some kind of injury Do what you need to do to find support. This might mean propping up your back while sitting in a chair.
Supporting your knees with the pillow or keeping your legs straight. Ultimately, you know what feels best for your body. And if you have no injuries try to find a seated upright cross-legged position that feels most comfortable.
Step 2. Do not force yourself:
Once you find a comfortable seat you want to sit up straight. But you also don’t want to forcefully elongate that just doesn’t feel natural. And you’ll get tired very quickly. You also want to make sure you’re not rounding through your neck. So just press your chin back a little bit and now close your eyes and find some calm.
Step 3. Change your mindset while doing meditation:
Once you’ve found a grounding position will aim to hold it so through the meditation process. We don’t want to fidget or move this can be the hardest part, but it gets easier with practice. Now if you’re new to meditation you may find that after a few minutes your leg might go numb fall asleep, or start to tingle.
Ideally you want to ride this feeling out. But if you really can’t and you feel you need to move. We will cover the techniques on how to go about mindfully doing this in the next step of this meditation guide.
Step 4. Tune yourself into natural breathing rhythm:
For now, just find a comfortable seat and hand positioning and hold it finally, tune into the sensation. It all comes down to the breath. Take a moment to tune into your natural breathing rhythm. You don’t need to take longer inhales or more forceful exhales. Just breathe as you normally would in and out through your nose into your belly.
Step 5. Understand fight-or-flight response:
Now usually when we’re unconscious of the breath, do we breathe into the chest which is more often how long we breathe when in a fight-or-flight response. Breathing into the belly sends relaxation signals to the mind and mimics the breath when we are at rest. When we’re sleeping Have you ever watched a baby breathing the belly visibly rises and Falls?
Breathing into the belly also helps to gently massage the internal organs and helps us become more aware of the sensations in the abdomen. The beauty of an asana is that it allows for a moment-to-Moment? investigation of the Mind-body process through a calm open and Compassionate awareness.
Step 6. Keep imagining yourself in peaceful place:
We learn to observe our experience from a place of spacious stillness which enables us to experience clarity and insight into the nature of who we are. So now we become aware of the breath. When breathing in you feel that your abdomen is rising and when you exhale you feel your abdomen is dropping now.
All I want you to do is label this breathing so as you inhale you say silently to yourself in your mind Rising rising rising and as you exhale. You say silently to yourself in your mind falling falling falling.
Simply describe the rising and falling motion of the belly as it happens. So you continue rising rising rising and falling falling falling. Remember I said that it always comes down to the breath. So if your mind has wandered for a little bit, and you become aware of it simply bring that awareness back to the breath Continuously label it. These are the initial six steps that you must apply on yourself while doing meditation. So that you can learn complete guide to meditation course.
We just learned the basics Which are essential to finding a comfortable seat and remember to always return to the breath. Label it as the abdomen rises and as it falls. It’s all pretty simple, right? Another question is what do you do with certain sensations or emotions that Arise or if certain thoughts enter into the mind while you’re meditating this is something. So this is a complete beginner guide to meditation. This is just an initial step to practicing yourself. I hope you will find it helpful. Stay connected with our website.