Meditation: Becoming the Observer Learning to meditate is something that is extremely beneficial to every person. Not only does it calm and relax you, but it allows you to spend the rest of your day in a protective bubble that shields you from negativity. Learning how to meditate for beginners can be a hard task, especially if you don’t have a teacher to walk to you through it. There are plenty of meditation techniques for beginners across the web and it is encouraged that you continue to research and educate yourself until you have found the one that really works for you.

The best way to start meditating is by way of guided meditation. Essentially, a teacher, a video or a tape recording will walk you through the entire meditation and all you have to do is follow along. But, what is meditation? Meditation is the act of learning to control your mind.

Believe it or not, until you start this process your mind wanders freely with no say-so or order. When you meditate you take all of the chaos and organize it. Then you decide which pieces and parts are allowed to move about in your mind and which are not. Take a moment now to become a silent observer of your own mind. This is the very first and most beneficial meditation techniques for beginners. To clarify, sit back in your chair and close your eyes. Then, notice each thought that comes into your mind. The thoughts are incredibly random. It could be a thought about your laundry, your kids, a sound you just heard, a color might appear, you might hear a piece of a song you heard a while ago, the list is endless. But, you might find the rate at which your mind processes information surprising.

In order to fully take control of the mind, one must also learn to master the breath. Now, as you are watching  your thoughts pass through your mind begin to watch your breathing. Do you notice that it is not even? You may inhale for a second and exhale for three or vice versa. Breathing directly correlates with your energy and well being. A deeper study into chakras, energy channels, Nadi Suddhi and other advanced  topics will help develop this area, but is not necessary for beginners to understand.

Meditation Techniques for Beginners

Step One is to simply notice what is happening in your mind & breath.

Step Two is to realize that as you are watching, you are not a part of the brain thought process.

Step Three is to take the steps to control these random processes.

You have been witness to everything that has moved through your mind, now it is time to take control of each. First, we will take control of the breath. Inhale through your nose for four counts in, filling up your lungs from the bottom to the top. Next, exhale your breath for exactly four counts out. Again, four counts in and four counts out all through your nose. Continue doing this exercise until your breath is fluid and steady. For some, smokers in particular, four counts might be a little rough to start with and that is okay. Start with three or two. This may prove just the opposite for those who have a large lung capacity, and if so start with five or six counts.

Now you have control of your breath. However, what happened to those random thoughts that were moving about in our minds? You may not have observed this, but those thoughts were pushed away when you began to count. Taking control of the mind starts with focus. Focusing on the breath and the length of breath at one time is enough to shut the rest of your mind off. Continue breathing deep and counting. The next meditation technique is to notice when a random thought comes into your mind.

It happens a little bit different for every person, but as you are breathing and counting one of those random thoughts will appear in your mind, (the dog, laundry, kids, work, money and so on) knocking you out of your meditation.

Your job as a new practitioner of meditation is to force those thoughts to go away. For the visual learner, let us say that your mediation sounds something like this:

Inhale, two, three, four, exhale, two, three, four, inhale, dog bark, two, three, kids, four, exhale, two, phone rings, four

… and so on. As you continue through your meditation practice, you will begin to eliminate those extra thoughts from your mind, push them away and bring back the focus. Eventually, the entire mediation will be counting and breathing and that is it. It is recommended to start with five minutes and move forward each day with another thirty seconds or until you feel good. If you practice a morning meditation every day, you set yourself up for a positive experience in which you are the observer. Life begins to react to you instead of happen to you, and you will find peace and joy in things that used to overwhelm you. The process of learning to meditate is life changing and will stay with you forever.

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