Hello, I’m new to meditation. Virtually zero knowledge of meditation. But I have heard good things about meditation practice.
I reviewed almost 50+ meditation-related articles to look out for a simple practical meditation guide. Unfortunately, there isn’t a simple comprehensive guide for a novice person like me.
This post is the result of my quest to learn how to meditate.
As I googled around the web and found 1000’s of well-written articles about meditation. But almost all articles seem to provide deeper research findings of mediation practices rather than simple practical steps to guide how to meditate.
I’m excited to jump directly to meditation practice. But to make this effort productive, I want to give essential facts about meditation as an appetizer before the main course.
Let me start with my personal experience when Meditation is a new buzz word for me. I saw Zen Buddhist monk demonstrated meditation practice by sitting in an unusual position with closed eyes during one of my travel to Thailand. It was a weird and unusual activity. I wasn’t convinced at that point.
History About Meditation
Meditation believed to start in India – 5,000 to 3,500 BCE. Here is a picture showing people seated in meditative postures with half-closed eyes. Records can be found in the sutras of the Pāli Canon, which dates to 1st century BCE in India evidence of practicing meditation.
Let’s Jump to core elements of Meditation
Before You Start
Time to Meditate: Any time is okay for meditation. But if you are absolutely beginner morning or evening it would be recommended by many people.
Duration to Meditate: Recommended duration is 1 min to 10 minutes for the absolute beginner. You can improve the mediation duration.
When to see results: You don’t need long hours to see results. You will be surprised that within 10 minutes a day, morning and evening schedules can improve your memory and mindfulness significantly.
How to Start Mediation
1. Select A Place to Meditate
You anyplace comfortable for you. Remember to choose a place that is not distracting you with sound, smell or moving objects. Turn off all electronic devices, televisions, close the door if possible. Candle or flower in your room likely to keep your focus.
2.Sit properly in your posture
You can sit on chair, floor, even bed as preferably for you. Important point is your sitting should be comfortable for you. You need to focus not to put pressure on any part of your body extensively. Sitting up-right is a great way to avoid pressure to other parts of your body.
3. Feel yourself to settle in
You need to sit without doing anything to let your nerve to settle in. It’s important your right state of mind, focus, feeling of comfort to get yourself ready for meditation.
4.Focus on breathing
Feel your breath-in and breath-out sensation is a great way to focus. This is the same technique mastered-advanced level by Buddha to attend alignment. Think about your breath in and air filled to your lungs and air going out from your body.
Continue to focus on breathing to feel calmer and comfortable with your body-mind sensation. Another great technique is to count 1 to 5 when your breath in and breath out sensation.
5.Back to normal
Longer you meditate you have more chance to bring your mind and concentration. After you completed the meditation slowly come back to normal practice.
- Deep breathing
- Consistency in mediation
- 5 minutes, 10 minutes, 20 minutes’ schedules
- Join meditation class will make it easier to meditate.
- Join with interested groups such as mindfulness societies to improve mediation skills.
- Any person can get the benefits instantly to their lives.
I know this post will not make you a meditation expert instantly. But you can choose to start small from today to get benefits of powerful “meditation” breathing techniques to improve your memory and concentration power.