Easy Meditation Tips to Start Meditating
by Michael Rothermel
Do you find yourself baffled as to where to start in order to learn how to meditate?
Are you looking for some easy meditation tips to get yourself started? Or perhaps you have been using a particular meditation method and find yourself in a rut and just need a change to get back on track. There are many meditation techniques, but here is a common one that is simple:
• Find a place to sit quietly and comfortably in a place where you will not be disturbed.
• Sit with your spine straight but not stiff. Roll your head and shoulders gently around make sure your shoulders are relaxed.
• Focus your attention on your breathing. Take three easy and deep "calming breaths" - inhale into your diaphragm (not lungs): slowly count to three on your inhale, hold for a two count, and exhale with a four count. If these numbers don't feel comfortable, change the count to whatever works for you. The point is simply to slow yourself down, get centered.
• Feel the breath as it comes into your nose. . . . and when it goes out through your mouth. Some people find it more comfortable to exhale through the nose as well, or to breathe only with the mouth. Do what works for you to start with, but know that inhaling through the nose and exhaling through the mouth is a classic meditation method used for centuries. Do this for several minutes until you feel relaxed.
• Once you begin to feel more relaxed, begin to gently repeat a word or phrase that seems to resonate with you at the time, such as the word, "one," or a simple affirmation such as, "I am one with the love of the universe."
• If you desire to get more deeply in touch with your own spirituality, then use a word that gives voice to your own spirit or religious tradition. Words that are effective for just about any spirituality or religious tradition include, "I rest in Your peace, O Lord," or "Give me Your Spirit, O God." One of my favorite phrases is, "Let your love flow in me, O God" on the in-breath, and then "Let your love flow," on the out-breath.
Other thoughts will enter your mind. Just observe them and let them go. Be gentle with yourself. If you find yourself getting distracted, don't beat yourself up, just notice the distraction, and return to your meditation. Return your attention to your breath, and then just go back to repeating your word or phrase.
• To bring your meditation to an end, try focusing on your last five breaths in the same way you started - inhale slowly to a three count, hold for a two count, and exhale with a four count. In time, when you have mastered this way of ending your meditation, I recommend that rather than counting on your last breaths, that you focus on the word, "thank you," on the in-breath, again on the holding breath, and once again on the exhale.
• At the end of your meditation time, give yourself a gentle transition of sitting quietly for a few minutes before moving on. If you are a beginner, don't start practicing meditation for more than 15 minutes, unless it seems very natural for you. Start with meditating for five to 10 minutes a day, gradually increasing it to 20 to 30 minutes. You may want to keep a clock nearby so you can keep track of the time. But here's an important tip: don't use an alarm that might be too "alarming" that startles you back to alertness. There are many more easy meditation tips, but I hope this is helpful to you!
Peace be with you.
Michael Rothermel
My name is Michael Rothermel and I have been studying, researching, and teaching meditation for over 25 years. I have a passion for helping people learn simple meditation methods to relieve stress, find mental clarity, discover deeper peace, and if they desire, to get more deeply in touch with their own spirituality. Visit http://www.easymeditationtips.com to get your free report on Using Affirmations in Meditation. Peace be with you!
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