Beginners Meditations

(1) Breath meditation.

If you've not meditated before, you can give this a try and see how you get on.

An easy way to start meditating is by using your breath. This practice has many benefits, from deep physical relaxation and mental calmness to a higher level of awareness.

To get the most out of meditation, please follow these basic guidelines:

[1] Where to meditate.

Ideally, choose a quiet, calm environment with few distractions, such as a quiet room where you won't be disturbed.

[2] A passive attitude:

It is very important that while you are practicing  you have no goal or expectation from your meditation session, just practice the technique and be open to whatever happens.

[3] A comfortable posture:

Sit in a chair with a straight back to support your spine.Be upright but  relaxed, or if you prefer sit on a cushion on the floor, with your spine supported by a wall, but don't meditate lying down otherwise sleep will arise!

[4] An object to focus your attention on:

In this case, your breathing. In the 2nd meditation offered, the object of attention will be a mantra.

Ok, lets get started. Sit in your preferred position with your back straight, close your eyes and establish a proper motivation at the begining of the session. Start with a 'gentle inward mental smile'.

Next bring your attention to the tip of the nostrils, or if you prefer, on the lower abdomen (about 3 inches below the navel).  As you inhale and exhale naturally, allow the flow of breath to find its own natural rhythm. The inhalations and exhalations should come and go effortlessly, keeping your focus of attention on the nostrils or lower abdomen without any strain.

You can also think the word 'so' mentally on the in breath, and 'hum' on the out breath, this will help to futher focus your attention.

Whenever  your attention wanders AS IT WILL DO most of  the time, gently bring your awareness back to the breath. The aim is NOT to arrive anywhere but to focus on your breath and when it drifts off gently bring your attention back to the breathing.

(2) Mantra meditation.

A mantra is a word or sound repeated over and over again, either audibly or mentally for a particular effect. The one we can use here is the mantra - I AM.

The important thing to remember is that we are interested in the vibrational effect not its meaning.

Sit comfortably, close your eyes and notice how thoughts just come and go in and out of the mind. This is the natural 'chatter' of the mind, sometimes calm, sometimes agitated.  Allow this to be just as it is, without judgement.  After about half a minute, we gently introduce the mantra, I AM with the same attitude of non-judgement and effortlessness.

Repeat the mantra mentally every 5 to 10 seconds. Don't aim for any particular rhythmic effect or feeling but do it in a easy relaxed way. Use absolute minimum effort. 

After a little while you will lose the mantra - this is natural.  Gently reintroduce the phrase I AM in the same effortless way.

While you are repeating the mantra I AM, thoughts will be coming and going all the while, and thats ok. The practice will take you into a quieter deeper place in spite of your thoughts.

The essence of the practice is the vibrational effect of the mantra and your own passive attitude. 

I suggest you practice for about 10 minutes twice a day to start with then work up to about 25 minutes twice a day over a period of 2-3 weeks.

Just a note, these are taster sessions and I would suggest that if you decied to take up meditation seriously of any sort, go and learn from an experienced teacher.

If you try these out you could let me know how you've got on and if you have any questions feel free to Email me for advice.