Types of meditation:
There are so many meditation Technics for beginners as below:
- Dear-kind meditation.
- Body scan or progressive relaxation.
- Mindfulness Meditation.
- Breath awareness meditation.
- Kundalini Yoga.
- Zen Meditation.
- transcendental Meditation.
There are many technique of meditation but here i am going to share the technique which is for beginners. visit my site
Simple meditation for beginners
simple meditation technics for beginners
Sit or lie down comfortably. You may also want to invest in a meditation chair or pillow.
Close your eyes …
Do not make any effort to control the breath; Just breathe naturally.
Focus your attention on the breath and how the body moves forward, exhaling each breath and breath.
Personal mantra. A personal mantra is an affirmation to inspire and motivate you to become the best self. … Its purpose is to provide you with motivation and encouragement when you need to focus your mind to achieve a goal. Mantras have been used around the world for thousands of years.
Just sit for two minutes :
It will feel ridiculously easy, just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If it recovers, then increase by one and two minutes and do so for a week. If all goes well, by just increasing it a little at a time, you will meditate 10 minutes a day in 2 months, which is amazing! But start small first.
Do this first thing each morning :
It’s easy to say, “I’ll meditate every day,” but then don’t forget to do it. Instead, set a reminder for every morning when you get up, and put a note that says “Meditate” somewhere where you will see it.
How to seat :
Not caught in what to do Most people worry about where to sit, how to sit, which cushion to use … it’s all good, but it’s not important to start. Start by just sitting on a chair, or on your couch. Or on your bed. If you are sitting comfortably on the ground, then sit cross-legged. It is only for two minutes at first, so just sit. Later you can worry about optimizing it so that you stay relaxed for longer, but in the beginning it doesn’t matter much, just sit somewhere calm and comfortable.
Check how you feel :
As you first sit in your meditation session, just check to see how you are feeling. How does your body feel What is the quality of your brain? Busy? tired? Worried? Watch exactly what you are bringing to this meditation session.
Count Your Breath :
Now that you have settled into it, pay attention to your breath. Just focus on your breath as soon as it comes in, and carry it through your nose to your lungs. As you breathe first, then try to count “one”, then “two”. Repeat this until a count of 10, then resume at one.
Come back when you wander :
Your mind will wander This is almost an absolute certainty. It is not a problem when you see your mind wandering, smiling, and just slowly returning to your breath. Count “one” again, and start over. You may feel a little frustrated, but it’s completely okay not to stay focused, we all do that. It’s practice, and you won’t be good at it for a while
Develop a loving attitude :
When you notice thoughts and feelings that arise during meditation, look at them with a friendly attitude as they will. See them as friends, not as intruders or enemies. They are a part of you, though not all of you. Be friendly and not rude.
Don’t worry too much that you’re doing it wrong :
You will worry that you are doing it wrong. It’s okay, we all do. You’re not doing it wrong. There is no right way to do it, just you are happy to do it.
Don’t worry about clearing the mind :
Many people think that meditation is about clearing your mind or stopping all thoughts. this. It can happen sometimes, but it is not the “goal” of meditation. If you have ideas, this is normal. We all do. Our brains are considered factory, and we cannot shut them down. Instead, just try to practice concentrating, and practice something else when your mind wanders.
Stay with whatever arises :
When thoughts or feelings arise, and they will, you can try to stay with them for a while. Yes, I know I told you to return the breath, but when you practice for a week, you can try to live with a thought or feeling. We want to avoid feelings like frustration, anger, anxiety… but the practice of amazingly useful meditation is to feel it for a while. Just stay, and be curious.
know yourself :
This practice is not just about focusing your attention, it is about learning how your brain works. What is going on inside? It is hard, but by wandering your mind, get frustrated, avoid difficult feelings… you can start to understand yourself
Befriend yourself :
As you know yourself, do it with a friendly attitude rather than criticism. You are finding a friend Smile and love yourself.
Get a body scan :
Another thing you can do is, once you get a little better at following your breath, focus your attention on one body part at a time. Start on the soles of your feet — how do they feel? Slowly go all the way to your toes, ankles of your feet, your ankles, to the top of your head.
Focus on light, sound, energy :
Another place to focus your attention, after practicing with your breath for at least a week, is the light around you. Just keep your eyes in one place, and notice the light in the room you are in. On any other day, just pay attention to the sounds. Another day, try to notice the energy (including light and sounds) in the room around you.
Smile when you’re done :
When you have finished , smile. Be thankful that you had this time, that you stuck with your commitment, that you showed yourself that you are reliable, where you took the time to get to know yourself and befriend yourself. This is a wonderful two minutes of your life. Follow above meditation technics which are for beginners.
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