Meditation: How to Get Started Part 2
Hey everyone. I'm continuing the Meditation post. Yesterday I posted on Meditation: How to Get Started Part 1. Feel free to click and learn more. Today I will be focusing on 4 basic methods of meditation. I will be using this link as a reference. Please click to learn more.
https://health.howstuffworks.com/wellness/stress-management/how-to-get-started-with-meditation2.htm
Now lets get to it...
The first method listed will be Follow Your Breath:
Some say that this is the most universal of all mindfulness techniques. You can start by taking a few deep breaths in through your nose and out through your mouth. Once you start to get into a rhythm, you can then do all your breathing in and out of your nose. It might be helpful to count. For example...take a deep breath in through your nose for 5 seconds, hold your breath for 2 seconds, and then release your breath for another 5 seconds. You can use any time reference that you feel comfortable with. You also want to make sure that you are doing deep breathing. You really want your diaphragm to expand, similar to a balloon.
Second method is Observe an Icon or Object:
This is pretty self explanatory. You can close your eyes and visualize someone or something important to you. In the article, they use the example of Jesus Christ if you are Christian, and Buddha if you are inspired by Eastern Spiritual Traditions. However, it could really be anything that you choose. If you find your mind wondering, just go back to the Icon or Object that you selected in the beginning of your practice. If you decide to meditate with your eyes slightly open, you can use a physical object to bring you back to center, if you feel your mind wondering.
3rd Method is Recite a Mantra:
A mantra literally means "that which protects the mind." This mantra can be anything your choose. You can create your own set or words that bring you peace and serenity. Or you can recite a prayer that you have previously memorized. "Recite the mantra quietly, with deep attention, and let your breath, the mantra and your awareness become slowly one," writes Rinpoche. You can recite your mantra inside of your head, or you can actually say it out loud. Do what feels most comfortable to you.
The 4th and final method for this post is Do a Guided Meditation:
There are plenty of resources available today that offer Guided Meditations. You can download apps on your smart phone, you can use YouTube and type in "Guided Meditation" and find a video that is to your liking and time management, or you can go to a class and participate in a Guided Meditation. The possibilities are endless. Guided Meditation is a great choice for beginners because it helps you strive for a goal and it helps recenter you when your mind wonders. I personally use Guided Meditations often via YouTube.
Well there you have it for now. I hope you learned something new today. If you have any recommendations on meditation please share with the rest of us. I look forward to hearing from you. Take care and I'll see you again soon...
I have tried meditating lately, however living on a busy street in China presents its problems! I must concentrate harder.
Let your brain focus on the sounds, this is what our brain is made for, while it focuses on the sounds, no thoughts will present them self. Focusing our brain on other things, a fire, a sound or sounds in general is a great method to realize the detachment between consciousness and the primitive brain.
The Buddhists call it "the monkey brain" made for survival in the jungle, always alert :)
One other tip I´ve used, is to have an alarm clock around 4-5 am and meditate 1 hour if you do not fall asleep, it will be both more quiet and you are in a relaxed state :)
Peace and I wish you the best of luck!
Fantastic, thanks for that!
Yea, noise can be distracting. Try using headphones to cancel out the background noise.
Great info. Thanks for sharing!
Nice part with great motivation inside you can start at any age : )
Yes you can!
Never considered the idea of personalized mantra, may look into a guided meditation with that in mind.
There really is no wrong method. You just need to find out what works best for you. Good luck!
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Nice part with great motivation inside you can start at any age : )