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Beginners Guide to Meditation – Steps & Benefits

As we learn to practice mindfulness meditation, we will be more aware of our breath as it comes in and out and when our minds begin to stray away from the work at hand. This regular practice of returning to the breath strengthens the attention and mindfulness muscles in the body.

The practice of noticing and paying attention to our breath teaches us the importance of coming back to, and being in, the present moment—about how to intentionally anchor ourselves in the here and now without judgment.

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How To Meditate Effectively?

Beginners Guide to Meditation

Meditation is a method to training the mind, like the fitness approach to exercising the body. But there are various methods of Meditation – how do you learn to meditate?

For a novice, it is tough to sit for hours thinking about nothing or having an “empty mind.” We offer resources like a beginning meditation DVD or a brain sensor headband that assists you in this process when you begin to learn how to meditate best. The most straightforward approach to start meditating is to concentrate on the breath. Concentration is an example of one of the most popular methods of Meditation.

Benefits Of Meditation?

Meditation provides a great deal of benefits that will improve your quality of life. It reduces stress, anxiety and depression while improving mental clarity. Meditation also positively affects our immune system by reducing the chances to get ill from viruses or bacteria as it improves blood circulation which boosts white blood cells production in turn protecting us against diseases caused by foreign invaders such as fever, headaches etc… You can meditate anywhere at any time without special equipment!

Meditation provides several beneficial effects on both mind and body including reduced stress levels, improved health through lowered risks for colds/flus due to increased immunity plus better overall well-being with more energy throughout the day resulting into an increase productivity level.

Meditation Concentration:

Concentration meditation requires concentrating on one point. This may include breathing again, repeating one phrase or mantra, looking at a flaming candle, listening to a repeated gong, or counting Perles on a mala. Since it’s difficult to concentrate the mind, a novice may meditate only a few minutes and then practice for more extended periods.

In this type of Meditation, your consciousness is simply refocused on the selected item each time you see your thoughts straying. You just let things go rather than pursue odd ideas. This increases your capacity to focus.

Meditation Mindfulness:

Meditation of consciousness invites the practicer to watch walking ideas as they roam around the mind. It is not the goal to engage with or evaluate the pictures, but just to be aware of each mental note as it occurs.

When you concentrate on consciousness meditation, you may observe how your thoughts and sensations flow in specific patterns. Over time, you can understand the human propensity to rapidly consider an excellent or terrible, pleasurable or painful event. An inner equilibrium develops with practice.

Other Technical Meditation:

There are many different methods of Meditation. For example, the daily practice of Meditation among Buddhist monks explicitly focuses on the development of compassion. This includes imagining and changing unpleasant situations in a good way through understanding. Moving methods of Meditation such as tai chi, qigong, and strolling are also available.

Meditation For Beginners: A Simple Meditation For Beginners:

These suggestions are not intended to assist you in becoming an expert; instead, they are designed to help you get started and maintain your momentum.

Just Two Minutes Of Your Time Is All You Need:

 This would seem to be incredibly simple:

  1. Simply sit quietly for two minutes and meditate.
  2. Start with only two minutes a day for a week and work your way up.
  3. If everything goes well, extend the time by another two minutes and repeat the process for a week. If everything goes according to plan, by gradually increasing your time commitment, you will be meditating for 10 minutes every day by the second month, which is incredible! 

Assess Your Own Progress By Checking In With Yourself:

When you initially begin your meditation session, just check in with yourself to see how you are feeling. What is the state of your body? So, how would you describe the quality of your mind? Busy? Tired? Anxious? Consider whatever you’re bringing to this meditation session to be just fine.

Take A Few Deep Breaths:

Now that you’ve found a comfortable position, pay attention to your breathing. Simply focus your attention on your inhalation as it enters your nose and follows it down your nose down to your lungs to relax. Count to yourself as you take in your first breath, and then count to yourself as you breathe out. Repetition until you reach the count of ten, then start again at one.

Develop An Attitude Of Love:

When during Meditation you notice thoughts and emotions, look at them with a kind attitude. See them not as invaders or foes, but friends.

Notice The Light, The Noises, The Power:

Again, after practicing your breath for at least one week, the light surrounding you is another area to turn your focus. Keep your eyes in one place and observe the light in the room where you are. Another day, concentrate on noises.

Meditation Has Many Benefits:

Even if relaxation is not the primary aim of Meditation, it is often a side effect. Herbert Benson, MD, a researcher at Harvard University Medical School who conducted a study on individuals who practiced transcendental Meditation in the 1970s, developed the phrase “relaxation response” after seeing their physiological responses. In Benson’s words, the relaxation response is “an opposing, involuntary reaction that produces a decrease in the activity of the sympathetic nervous system.” It is also known as the relaxation reflex.

  • Blood pressure gets reduced.
  • Circulation of blood is improved.
  • Reduce your heart rate.
  • There is less sweating.
  • A slower rate of respiration.
  • There is less anxiousness.
  • Lowering cortisol levels in the blood.
  • More positive emotions and a sense of well-being.

Researchers are investigating whether a persistent meditation practice has long-term advantages for more intense relaxation than the present day. They have seen beneficial impacts on the brain and immunological function in those who meditate regularly. Although it bears repeating, the goal of Meditation is not to reap physical or psychological advantages. To put it in the words of an Eastern philosopher, the aim of Meditation is the absence of a goal. 

According to Buddhist philosophy, Meditation has one ultimate benefit: it helps to liberate the mind from attachment to things beyond its control, such as external situations or intense interior emotions. An “enlightened” practitioner no longer needlessly pursues wants or clings to experiences but instead maintains a peaceful mind and an overall feeling of inner peace.


Meditation is not necessarily simple or even pleasant, as many people believe. The good news is that you may begin now and continue for the rest of your life, and the advantages are remarkable.

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