Meditation Guide for Beginners:
Many individuals like to use guided meditation when starting with meditation, though many types of meditation are available. There are many types of meditation techniques for beginners to choose from. As fitness exercise is an approach to training the body, meditation trains the mind. No one meditation type fits all. For beginners focusing on the mind may be challenging. They may meditate for only a few minutes as focus techniques improve; so will their ability to become still and relaxed. Therefore, reaping the benefits of meditation. With that said, here are a few meditation types a beginner may like to try.
Types of Meditation: Guided Meditation
Master your mind with guided meditation. This type of meditation is great for beginners. You have a voice to guide you into relaxation and focus. Keeping your attention on the guiding voice, one stops focusing on their busy mind. Guided meditation is one of the easiest for beginners. You are taking pressure off the beginner with guided instruction.
Walking Meditation
Walking meditation is perfect for individuals who have difficulty sitting still for meditation practice. Just 10 to 15-minutes of walking meditation can give positive health benefits physically, mentally, and emotionally.
Walking meditation does not need a lot of space. Therefore, walking meditation can be done inside and outdoors. If you can get outdoors, you may enjoy it even more, for your attention can pick up the surrounding sounds of the birds and the sweet smells of close-by flower gardens, with nature’s healing energy all around. Walking meditation can be done at a slow or fast pace; it’s up to the individual once they get the practice down.
Focused Attention: Breaking down the steps
- When you are practicing waking meditation, it consists of focusing as you walk 10 to 15 steps forward.
- Focus on each foot and leg as it lifts and moves forward.
- You focus on how the foot hits the ground, heel to toe.
- Consider how your body shifts its weight as each step moves you forward.
- Focus on how your back foot and leg swing forward into the next step.
- Once you hit your desired step count, 10 to 15, stop and pause.
- Bring your awareness to your breath and how it flows in and out. Stay here for as long as you like. You can also focus on the sounds and smells around you. For example, birds are singing, and the smell of flowers in a nearby garden. Then turn and go back to where you started.
- Your arms swing down at your sides, or you may prefer to place your hands together behind the back or fingers interlocked in front. Whichever is perfect for each person’s practice.
- Keep your shoulders, neck, and head balanced.
- When your mind starts to wander, and everyone experiences this, be aware and bring your focus back to your practice.
Mindfulness Meditation-types of meditation for beginners
This type of meditation encourages the observation of one’s thoughts. Meditation enables the meditator to observe one’s thoughts as they arise and let them pass without judgment. We are not engaging or involved with the thought. Just observe and let it flow out. As each thought wanders through, repeat the process, observe it, and be aware without judgment; “is something good or bad,” “right or wrong,” “feelings of angry or sad,” observe, feel it, and let it go. We become aware of our judgments, prejudices, bias, and so forth with practice. We become aware of our thinking patterns.
Concentration Meditation
You focus on a particular point with attention, such as a candle flame, or listening to a meditation soundtrack of water flowing, repeating a single word or mantra. Focus your awareness on any chosen object of attention. When you observe your mind wandering, let the thoughts flow rather than engage with them. Therefore, bringing your attention back to your focus object. Concentration will significantly improve with practice.
Transdental Meditation
Transcendental meditation is an instructional meditation process the student goes through with a skilled teacher. The instructor will assign a mantra to each student so that they alone know what it is. This personal mantra is not to be shared with anyone else.
TM method or technique is a seven-step course including many extended lectures with the instructor. TM does not require any concentration on an object or contemplation. Instead, students are instructed to breathe normally with focused attention on their mantra.
During TM, the individual reaches a state of perfect stillness, stability, rest, and order. Mental boundaries are broken through and dissolved. The typical thinking process is “transcended.” A state of pure consciousness replaces it.
TM meditation has the many healing and health benefits other meditation techniques do.
Standing/Moving Meditation
Tai Chi and Qigong, for there are many types of these meditation practices. Tai Chi uses gentle flowing moves with breath and body awareness. Qigong meditations focus more on the energy that runs in and around the body, shifting our energy with concentrated attention.
Visualization Meditation
Visualization is a meditation that invites you to picture something or someone in your mind. So we’re replacing the breath with a mental image as the object of focus, which can feel challenging for some people. Still, there’s no difference between vividly recalling an old friend without effort. And so it is with meditation; by conjuring specific visualization, we observe the mind and focus on body sensations.
Reflection Meditation
Reflecting on what you’re grateful for is a great way to find inner peace. Ask yourself, “What are the things I am most grateful for?” and focus your attention on those thoughts instead of trying to answer them rationally according to logic or reason. Be aware that when we reflect, our feelings will come forth naturally without realizing it! Therefore, this happens because we focus on our feelings, not our thoughts.
Benefits of Meditation
- Control stress and anxiety
- Heal from past pain and trauma
- Lower heart rate
- Lower blood pressure
- Harmful Cortisol levels drop
- Deeper relaxation
- Feeling of well-being
- Boost immune system
- Overcoming fear, conscious or subconscious
- Relieves chronic pain
Are you ready to take control of your life and rid yourself of stress, anxiety, and fear? Find the proper meditation technique for you with the Master Your Mind guided meditation course for beginners. It comes with a 30-day money-back guarantee, so you have nothing to lose.
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Focused Meditation: https://1111newme.com/2021/04/16/focused-meditation-methods/
Meditation Which Technique is Right For Me?https://www.healthline.com/health/mental-health/types-of-meditation