Meditation – The Beginners Guide To Meditation

beginners guide to meditation

If you’re just starting out in the world of meditation, and you want to know more about how you can develop your own meditative habits, there is no better place to start than with a beginner’s guide to meditation. Mindfulness meditation is the most common way of developing meditative skills. It involves being aware of all the moment-to-moment sensations arising from your body, mind, and world. By focusing on these sensations, the meditator can quiet his or her mind and put aside thoughts about the things going on around them.

 Momentary Fluctuations – Main Objective Of Meditation

A statue of a man sitting on a rock

The objective of this type of meditation is to learn how to recognize the momentary fluctuations in awareness, and how to make them go away without focusing on them. For example, during a car trip, some of us may be aware that we’re driving, but not totally focused on our surroundings. However, when we come upon a stop sign, we tend to slow down, step on the brake, or even suddenly speed up. This is a momentary distraction, but it’s still part of the car trip.

One method for achieving this kind of awareness is called jhana. The word “jhana” means to let go. Some people think that jhana is a Sanskrit word, and it does have some of the same meanings as Zen kept, which means “meditation through luminance.” However, it has nothing to do with the words Zen and Buddhism.

Do Meditate Only When You Get Distracted

A person throwing a frisbee

Just because you’re doing some kind of meditation doesn’t mean you need to meditate only when you get distracted. You can use any moment to become mindful. It can be while watching television, exercising, cleaning the house, cooking your dinner, waiting in line at the doctor’s office, or just sitting down and eating a donut. To develop proper hand, however, you have to pay attention every time you get distracted. It’s as if you were using a metronome to remind yourself to slow down, reach for the deep breath, or put your hand on the chin. Of course, this is not easy given the fact that we are bombarded with stimulation every time we turn on the television, walk through the grocery store, drink coffee, turn on the radio, take the stairs instead of the elevator, etc.

Instead of using a voice to comment on each sensation while you are supposed to be meditating, try speaking aloud as if you were quoting a poem. For example, say to yourself, “I am experiencing the feeling of my teeth grinding painfully.” Or, “I am experiencing the feeling of hot and cold sensations all over my body.” If you don’t speak aloud, imagine that what you are saying is in fact a sound. This will help you bring more mindfulness into your meditation sessions, and it will also help you get rid of the excesses of your thought processes.

Use Visualization As A Tool For Reducing Stress And Anxiety

It is possible to use visualization as a tool for reducing stress and anxiety, and this is something that many people who start a meditation practice find helpful. For example, to visualize one point in space, move that point around until you can see it clearly, then drop it back to where you first saw it. You can also focus on breathing. Breathe in through your nose and out again, focusing only on the breath as you take it, and you will access concentration.

Bottom Line

Remember that distractions will always be there, and that they can cause you to lose focus and, thus, your concentration. However, by paying attention to the things around you and being mindful of how those things make you feel, you can use that distraction to go back to your meditation and make it much more enjoyable. When you can successfully go back to your meditation and maintain your attention, you will find that you are more able to concentrate, and this increased focus can translate directly into increased happiness and well-being.

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