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Steps to Meditation - Meditation Instructions for Beginners

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Easy Beginner Meditation At Home

Want to know how to meditate? For beginners meditation may not seem so easy because our minds are so distracted that it seems almost impossible to get past the constant stream of thoughts. Here are some simple meditation instructions to allow you to carry out a meditation at home.

How to Meditate at Home for Beginners

Firstly, find yourself a quiet space where you can sit and relax. You can sit on a chair or sit cross-legged or in a traditional meditation posture, whatever is more comfortable for you. Your back should be straight and your head can be tilted slightly forwards. Turn off the phone and make sure that you will not be disturbed.

Now, relax your body as much as possible. Work your way through each part of your body (from head to toe or vice versa) and as you do, feel each part relaxing. You can help this by visualising a relaxing flow passing through each muscle, or feeling heat in each part, or feeling each body part expanding out into the universe.

When you are feeling relaxed, start to concentrate on your breath. Breathe normally and feel the flow of the breath as it comes in through the nostrils, down the throat and into the lungs. Then follow the breath back out again until it is exhaled. You can mentally say to yourself "breathing in peace" and "breathing out calm" as this happens or simply "breathing in, breathing out". Continue to focus on the breathing process.

Your mind will constantly try to tempt you away from your concentration on your breath but try, to the best of your ability, to ignore any distracting thoughts. Try not to engage in your normal mental dialogue with your mind. Let any thoughts go, if you can, and continue to allow your mind to slow down until it is calm and relaxed. During beginner meditation, these distractions will happen many times and you should not let this disturb you. Just accept it as a normal part of meditation and keep bringing the mind back to focussing on your breath.

Remain seated in your chosen meditation position for as long as you feel comfortable. You should aim for around 5 minutes to start but it doesn't matter if you don't achieve this - you can build up as you go along. It is better to try and enjoy the meditation than to strain to sit for longer than you are ready.

If you find it difficult to meditate, you may consider using a guided meditation track or music specifically formulated for meditation and relaxation. Consider trying this free demo or see the bottom of the page for a free mp3 download. You could also check out my page on brain entrainment tracks.

Meditation at Home - What Equipment Do I Need to Meditate?

No special equipment is needed for meditation, but it is best to wear loose fitting clothes - you want to feel comfortable while you are sitting rather than being distracted by what you are wearing.

You may prefer to sit on a chair or, if you intend to sit on the floor, a mat or a cushion may help. A cushion elevates your pelvis and this will help you to sit up straight. None of this is necessary. It's down to personal preference. I like to sit cross-legged on my bed but many experienced practioners will have their own meditation area, perhaps with a shrine containing sacred objects.

You may choose to burn some incense or play some suitably relaxing music quietly in the background. Or you could use a guided meditation to help you relax.

You should have an object of meditation - i.e. something to concentrate on. If you are new to meditation, it is best to use your breath (as in the instructions above) but you may also wish to try meditating on a candle flame or a beautiful crystal or other item. When you have gained some experience of meditation you will probably move on to meditating on a specific quality of mind such as love or compassion.

In the beginning, experiment to see what works for you. The most important thing is that you make your meditation a regular practice so that you can start to feel more calm and relaxed and in control of your life. In this way you will start to get to know your inner self.

How to Meditate for Beginners - What to Expect When You Meditate

When you sit to meditate, after the mind becomes calm and relaxed, you will start to feel a sense of inner peace and tranquillity. The body feels more relaxed and you start to feel good. Basically, you are concentrating on what is happening inside yourself rather than the external situation. Sometimes you may feel additional effects such as not being able to feel your body (or parts of it).

Of course, as a beginner, and even as an experienced meditator, you will find yourself distracted by your thoughts and you must not let this put you off. Just carry on sitting for your daily meditation practice and keep on going - you will experience benefits - even if these are not immediately apparent.

Eventually, your mind will start to feel clearer and more peaceful and the body will be more relaxed. You should start to sleep better. With a clearer mind, you can also become more creative and intuitive and better able to cope with problems in everyday life. You become more efficient and achieve more with less effort, easily recouping the time spent at meditation practice. Of course, many people try meditation with the aim of achieving a certain goal, then when this goal does not happen instantly or, after they have achieved it, they give up. The mind quickly reverts to its original clutter.

Your goal with meditation should be to make it a life-long practice. You will then start to feel the full range of benefits when you train your mind to become more positive and happy. Your tolerance of people and situations will improve, and with it, your relationships and work life. You should also find your health improving along with your sense of well-being.

It is always helpful to learn from others, so finding a meditation class close to you will benefit you enormously and help to keep you motivated. Different types of classes exist, based on various meditation techniques such as Buddhist or New Age. These classes are normally very friendly and welcoming so don't be afraid to try different ones until you find one that suits you.

Meditation Made Easy

It is simply no longer necessary to be a spiritual practitioner in order to achieve deep meditation. Now you can plug in your headphones and listen to a brain entrainment track with the purpose of inducing the right brain waves level for the state of mind you wish to achieve. This really has to be the easiest way to meditate. Why don't you give it a go and see for yourself how much it can help? Try a free demo of this deep zen meditation track or visit my page on binaural beats meditation downloads.

Advanced Meditation Audio

More Meditation Articles

• Definition of Meditation - How Does It Calm and Relax Your Mind? • Meditation Benefits - The Many and Wonderful Healing Effects of Meditation • Brain Waves Meditation - Easy Meditation for a Better Life! • Change Your Mind, Change Your Life - 6 Reasons to Meditate Regularly • Brain Entrainment - Awesome Technology for Easy Meditation/Problem Resolution • How to Meditate for Beginners - Easy Beginner Meditation at Home