How to Meditate for Beginners Three Easy Steps
Meditation must be practiced. There is only so much you can learn about meditation and at some point, if you want to enjoy the benefits of meditation, you simply have to set aside time to actually do it.
And meditation does not have to be complicated. If you follow these 3 simple steps, you can begin meditating today.
Fist step. Find a quiet place where you can be alone and remain undisturbed for about 15-30 minutes.
No matter what you have going on in your life, determine that this is going to be your time. Unless it is an emergency, nothing else is more important than the 15-30 minutes you will spend meditating.
Second Step. Close your eyes, and begin focusing on your breath.
As each breath goes in repeat silently to yourself, "I am breathing in." As you exhale, repeat to yourself, "I am breathing out." Keep doing this until you feel your breath slowing down and your mind becoming more still. If you are having trouble with mind chatter, just notice it by saying to yourself, "I am thinking" but do not judge yourself or get lost in the mind chatter. Keep returning to your breath.
If you have something that is bothering you from the day, at this point you can begin using your breath to work it out of your system. As you become more relaxed and focused, with each in breath say silently " I am breathing in love and peace," and with each out breath say silently, " I am breathing out anger, or sadness, or worry," whatever is bothering you. Do this for a while until you feel that your mind is becoming still and calm as the surface of a lake on a beautiful summer day.
Third Step. Affirmations and Prayer.
The final step will be to begin to transform your mind through focused intention. Mindfulness meditation by itself is a wonderful practice, but I believe that the true purpose of meditation is transformation. Once you enter the silence, you have crossed a doorway into the realm of infinite mind. This realm of infinite mind is what I call the Power of the Spirit. This realm of infinite mind is a power of incredible potency, and if used rightly can begin to transform you and your life from one of struggle and trial, to a life of infinite goodness and victory. While your mind is still and silent, visualize infinite good, infinite perfection, beauty, love, health, success, abundance, righteousness: visualize the highest and best that you can imagine for yourself. Associate the pictures you imagine with the associated feelings of love, awe, inspiration, friendship, happiness, and health. See yourself happy, full of joy, love, and zest for life. Do not worry if you have difficultly visualizing, it is just as important that you feel the joy, love, happiness, etc. as create a perfect picture. Take your time and really try to feel the effect.
At this point, if there is someone you wish to pray for, imagine them clearly in your mind and establish a link. Then, visualize the good that they need, be it health, or money, or a reconciled relationship. Try to feel the connection.
End your meditation by feeling love, gratitude, and praise for the gift of this time. If you are Christian, direct these feelings to God. If not, then simply direct them out to the universe.
If you follow these three simple steps, you can begin meditating today. As you practice meditation, you will want to learn more. Find a good program which will help you further develop your meditation practice.
And meditation does not have to be complicated. If you follow these 3 simple steps, you can begin meditating today.
Fist step. Find a quiet place where you can be alone and remain undisturbed for about 15-30 minutes.
No matter what you have going on in your life, determine that this is going to be your time. Unless it is an emergency, nothing else is more important than the 15-30 minutes you will spend meditating.
Second Step. Close your eyes, and begin focusing on your breath.
As each breath goes in repeat silently to yourself, "I am breathing in." As you exhale, repeat to yourself, "I am breathing out." Keep doing this until you feel your breath slowing down and your mind becoming more still. If you are having trouble with mind chatter, just notice it by saying to yourself, "I am thinking" but do not judge yourself or get lost in the mind chatter. Keep returning to your breath.
If you have something that is bothering you from the day, at this point you can begin using your breath to work it out of your system. As you become more relaxed and focused, with each in breath say silently " I am breathing in love and peace," and with each out breath say silently, " I am breathing out anger, or sadness, or worry," whatever is bothering you. Do this for a while until you feel that your mind is becoming still and calm as the surface of a lake on a beautiful summer day.
Third Step. Affirmations and Prayer.
The final step will be to begin to transform your mind through focused intention. Mindfulness meditation by itself is a wonderful practice, but I believe that the true purpose of meditation is transformation. Once you enter the silence, you have crossed a doorway into the realm of infinite mind. This realm of infinite mind is what I call the Power of the Spirit. This realm of infinite mind is a power of incredible potency, and if used rightly can begin to transform you and your life from one of struggle and trial, to a life of infinite goodness and victory. While your mind is still and silent, visualize infinite good, infinite perfection, beauty, love, health, success, abundance, righteousness: visualize the highest and best that you can imagine for yourself. Associate the pictures you imagine with the associated feelings of love, awe, inspiration, friendship, happiness, and health. See yourself happy, full of joy, love, and zest for life. Do not worry if you have difficultly visualizing, it is just as important that you feel the joy, love, happiness, etc. as create a perfect picture. Take your time and really try to feel the effect.
At this point, if there is someone you wish to pray for, imagine them clearly in your mind and establish a link. Then, visualize the good that they need, be it health, or money, or a reconciled relationship. Try to feel the connection.
End your meditation by feeling love, gratitude, and praise for the gift of this time. If you are Christian, direct these feelings to God. If not, then simply direct them out to the universe.
If you follow these three simple steps, you can begin meditating today. As you practice meditation, you will want to learn more. Find a good program which will help you further develop your meditation practice.
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