Meditation is an energy healing art that has great health benefits, but it is often overlooked by most people. Many people tend to shy away from meditation because they think it is awkward. However, once they try it and get involve in a group meditation, many of them will realize that meditation is similar to prayer except that it teaches them to focus their awareness inward.
Meditation is great for relaxing the mind, body, and spirit as well as raising their frequency. Some scientists and alternative medicine practitioners believe that when the body’s energy is vibrating at higher frequencies, it is more immune to disease. They believe this because some studies have shown that disease-causing microorganisms have a hard time thriving in this type of body. Furthermore, meditation has been shown to boost the immune system.
In addition to boosting immunity to fight off harmful microorganisms, many studies have shown that meditation, mindfulness, and deep relaxation can reduce stress, improve cognitive focus, and affect emotions in positive ways.
To increase the health benefits of meditation, you need to learn how to activate your pineal gland and use it toaccess high frequency energies. For more information on how to do this, read this empowering article titled Accessing High Frequency Energy Using Your Pineal Gland.
How to meditate for beginners
Many beginners of meditation often experience a lot of noise in their head, making it hard for them to clear and calm their mind. This experience is very common and is not too hard to fix. Meditation is about relaxing the mind, focusing on the breath, and becoming a conscious observer of the breathing cycle as each breath gently flows in and out of the body to achieve a deeply relaxed state.
If you are new to meditation or are having a hard time meditating, the meditation tips for beginners below will help you clear your mind, making it easier for you to achieve a deeply relaxed state of mind.
Meditation tips for beginners #1: Scan your body
Your mind is always thinking and being distracted by all sorts of messages, so clearing and relaxing your mind can be a huge challenge. One trick to shed the mental side-talk is to scan your body in unison with your breath.
Start by focusing your attention on your toes and silently telling them to relax. Then, repeat this process until you have scanned every part of your body from your legs and abdomen to your fingers, arms, heart, and head. By the time you get through giving attention to your entire body, you will be surprised to find how relaxed you are.
Meditation tips for beginners #2: Mantras
The word “mantra” derives from two root words in Sankrit, “man” which means “mind” and “tra” which means “instrument.” A mantra then is when someone creates some type of repetitive sound or vibration, either with their own voice or an instrument to sooth and calm their mind.
Most people are familiar with the word “om” which is often used as a mantra. But there are many others too. The key is to repeat the sound or word over and over and feel its vibration and sound course through your body.
Meditation tips for beginners #3: Peaceful music
The vibration and sound of peaceful music can help relax your mind, making it easier for you to achieve a meditative state. The trick is to select music that is soothing and dreamy and preferably something without words. If you prefer having words in the peaceful music, words with soft and soothing tones are recommended.
Also, the volume should be low enough that it is not all-consuming but more in the backdrop of things. Furthermore, make sure that the music does not end or change significantly while you are still meditating.
Meditation tips for beginners #4: Imagery
When you see or think of an alarming image, your body is flooded with the stress hormone, cortisol, and becomes alert and on edge. The flip side of this phenomenon is that by focusing on calming and peaceful images, your body can tap into your inner stillness, thereby setting you up for relaxation and meditation. These types of images are very powerful for harmonizing the energy of the mind and body.
Practice makes perfect when it comes to meditation, so the more you do it, the more it will become easier to transition into a meditative state of awareness. Also, try to meditate on a regular basis so that your body becomes use to it. One thing you should always do before meditating is to make sure you are comfortable. If you are not comfortable, you are making it much harder to relax your mind to a state of inner peace.
Meditation tips for beginners #5: Focus your awareness on your brain and heart
When most people meditate, they tend to only focus their awareness towards their brains. When people do that, they are missing a very important element of the meditation process. Besides your brain, your heart is also very important for helping you to achieve a state of inner peace.
One of the most effective methods for helping you to achieve a state of mindfulness is by focusing your awareness on your brain first. After that, slow the activities of your brain by relaxing your mind and clearing it of distracting thoughts. Once you have achieved this, bring your awareness down to your heart and relax your heart, so that your brain and heart are working in unison.
Focusing your awareness on a specific part of your body for a few minutes or longer can be hard sometimes. If you find out that you are having a hard time focusing your awareness, use these 5 techniques to help strengthen your spiritual awareness.
How to Meditate
Choose a conducive environment. Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it.
Regardless of how you sit, it is important to maintain the natural curve of your back. That means no slouching. People with chronic back problems who cannot sit for a prolonged period of time can explore other meditation positions.
Breathe slowly and deeply. Close your eyes softly. Direct your soft, unfocused gaze downwards. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing; let it come naturally. The first few intakes of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.
Be aware. When you are breathing deeply, you will begin to feel calmer and more relaxed. That is a good sign. Now, focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. Continue focusing on your breaths for as long as you like.
If you find your attention straying away from your breaths, just gently bring it back. It may happen many times. Don’t be disheartened. What’s important is to realize that you have wandered and bring your attention back to where it should be. As you develop greater focus power, you will find it easier to concentrate.
Ending the session. When you are ready to end the session, open your eyes and stand up slowly. Stretch yourself and extend your increased awareness to your next activities. Well done! You have done it!
Meditation Tips for Beginners
Guided meditation MP3s or CDs as meditation tools. For beginners, audio guided meditations provide step-by-step instructions that help to introduce meditation in an easy and non-intimidating way.
Experienced meditators may also benefit from guided meditation programs as they can reveal different perspectives and approaches that might have escaped one’s awareness.
As there are many types of guided meditation available, it is important to be clear of what you are looking for. For instance, The Healing Waterfallseries is great for deep relaxation, while Chill Out is useful for calming anxious nerves. No matter what your objectives are, you are likely to find a guided meditation that suits your needs.
Aim to have the length of your exhalations as long, if not longer, than your inhalations. By expelling more used air, you make more room for fresh air to fill your lungs. If your out-breaths are much shorter than the in-breaths, you can help to expel more air by gently contracting your abdominal muscles.
If the weather is chilly, keep yourself warm with a blanket or shawl during meditation.
Meditating with an empty or full stomach may be distracting or even uncomfortable. Make sure there is something in your tummy, but not so much that you feel distracted while sitting.
Some people find it easier to meditate with light music or other relaxing sounds in the background, while others prefer total silence. If you belong to the first group, choose an appropriate music that helps you to calm down and yet won’t distract you from your practice. Some examples are sounds of nature (such as rain and ocean waves), traditional music (like native American flute music) as well as contemporary meditation music (Music for Healing by Steven Halpern comes to mind). The choice of music, or lack of, is entirely a matter of personal preference. So feel free to experiment and see what works best for you.
Use a meditation timer or any countdown timer. It tells you your time is up without you having to think about it constantly. You can use the timer that is built into your mobile phone or digital watch. Alternatively, you can also use this free online meditation timer that comes with a few soothing alarm sounds for you to choose from. Regardless of which timer you use, just make sure the alarm is not so jarring that you’d get a rude shock each time it beeps.
Once you have mastered breathing meditation, you can choose to continue with it or try other meditation techniques. There are many types of meditation techniques that can help you to develop inner qualities which you never knew existed. Feel free to explore other forms of meditation listed in the meditation resources.