4 Things You Must Know
When Learning How To Meditate

When learning how to meditate, there are 4 key points to consider:

• Where are you going to be when you meditate ?

• Is your body in the right condition to begin the meditation session ?

• Are you breathing correctly ?

• Are you in the right frame of mind ?

Location !  Location !  Location !

Its not just about how to meditate - Its also about where you meditate

• Find a place in your home where you can be free from disturbances to start your practice on how to meditate. No outside noise or distractions.
  Perhaps some new found space in your home after you’ve done some necessary declutter-ing.



• You can set the mood in the room by using candles, fresh flowers or incense. If you do not have an entire room to devote to your meditation practice then use a section of a room.



• If you want to be fully in tune with nature while meditating, go outdoors in a cool quiet place, once there are no distractions.

Prepare Your Body

• Have a shower before meditating.  Wash your hands & face.



• Wear loose comfortable clothing.  Remove your shoes



• Loosen up your body with a few light stretches. This will help you to sit more comfortably.



• Good meditation posture is important, but it does not have to be complicated or uncomfortable :- 
  

Sit upright with your back straight. You may sit cross-legged on the floor, sit on a meditation chair or kneel on a meditation pillow .  What is important is that you sit still and relaxed.

Some meditation practitioners can meditate while lying down but as it relates to meditation for beginners, it is not advisable.  Until you have mastered how to meditate, where you are alert, focused & centered, you risk falling asleep

photo courtesy of Pink Sherbet Photography, on Flickr

Inhale ! Exhale !

Breathing helps to calm your mind and relax your body. It also helps you to be more aware of your body.

• Begin the meditation with steady deep breaths.



• Inhale through your nose and exhale out your mouth.  You may find that in the beginning your breath is shallow, but gradually it deepens.



• After the first few intake of air you should start to feel your heart rate slow down and your muscles relax.



• Gently close your eyes and focus on your breathing.

Don’t worry if you don’t feel as relaxed as you think you should at this time.

You will get there !

Stay Focused

Our mind tends to have scattered thoughts, be it negative or positive.  It’s filled with thoughts of the shopping list, what’s for dinner, when is the next work deadline due, what are the kids up to now and so on and so forth.  Endless thoughts chasing after each other.

Some you don’t even know how they got into your head in the first place.  At this level you are easily distracted and lack focus or concentration.  Often worried and far from centered or at peace.

Its an active process. - Not simply seeing how to meditate for long, or sitting quietly in one place, but actively concentrating on your breathing and being aware of your body as you sit in stillness.

• Will your mind to focus on one thought.  It may be difficult at first to still your thoughts but with patience and practice you can still those scattered thoughts and quiet your mind.



• Once you start to focus and engage in deep analytical thinking, then you become efficient and more purposeful in your thoughts.



• Overtime your analytical thinking will move to a more intuitive one – where you experience a feeling of enlightenment or enter into a spiritual place where you no longer feel like a participant but an observer being transported into a higher state of consciousness.



• Some persons experience intense creativity and come away from the meditation session with distinct goals and not just physical calmness but also a sense of inner peace.

Don’t feel frustrated if you don’t achieve this in the first few meditation for beginners session.  It takes time to get the full hang of how to meditate.

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