Guided Meditation for Rookies –
Guided meditation for beginners
Meditation is something anyone can do, but as a beginner it can certainly be a bit strange to sit still at first.
It takes practice to allow yourself to observe your thoughts without judgment. The most important thing to remember is that instead of trying to get rid of your thoughts, you should learn not to let them distract you and instead find the deep place of calm that we all have within us.
It’s about training yourself to be aware of your thoughts without eliminating them. Here is some excellent information on the wonderful benefits of meditation.
First of all, make sure you are sitting comfortably and in a place where you know you won’t be bothered for the next ten minutes.
Ideally, sit with your back straight and your hands lightly in your lap. You may find it easier to sit in a straight-backed chair at first. There is definitely no need to be in the lotus position. The idea is to be able to sit without discomfort for the duration of the meditation. You can set a timer for five to ten minutes. The longer you meditate, the longer you may be able to sit, but if you are a beginner, don’t rush yourself to sit for 20 minutes if it seems overwhelming.
Let’s start with meditation.
Draw your attention to your breath as it enters and exits your body. As you inhale and exhale multiple times, focus on the present moment with each breath. You can think of the breath as the centering of your thoughts. Breathe in and out, slowly and evenly.
Release any tension that is held in your shoulders or hands, and release any tension in your jaw. Let your muscles drop as you gently close your eyes.
Keep following the rhythm of your breath. Try to focus on the moment between inhaling and exhaling.
If you are distracted, just bring yourself back to those inhalations and exhalations.
Don’t worry about any thoughts, just be aware that they are there and bring your focus back to your breath.
Think of your thoughts like falling leaves. Allow them to fall around you, but don’t get caught up in their stories.
Just keep getting yourself back to the breath.
Now start to search your body starting at the crown of your head and mentally down to your feet and toes. As your attention drifts past each area, you notice where you feel tense or relaxed, where you may have discomfort or heaviness, lightness and ease.
The idea is to build a picture of your body and what it feels like. Just spend a few seconds in each area of your body.
This creates an awareness of your thoughts and feelings as you get used to adjusting to how your body feels.
Let your mind rest for a few more moments in the stillness of your breaths before gently drawing your attention to the surroundings. Feel your feet on the floor and your hands in your lap.
You can open your eyes whenever you feel ready.