Starting something new can be exciting, but also frustrating because you don't know what you're doing.
Beginning meditation is no different.
You've started other things in your life, so there's no reason to stop you from starting to meditate.
Evidence of meditation practice has been found as far back as 5000 years ago in India.
But it's possible that the earliest meditation practice was discovered by primitive hunter-gatherer societies.
Researchers propose that various states of consciousness and meditation came from gazing into their fires.
Today's style of meditation tends to be more structured, evolving from simply sitting and staring into the flames.
While it originated in many religious practices, from Buddhism to Judaism to Christianity, today's meditation tends to be more focused on well-being and stress reduction, relaxation and self-improvement.
To begin a meditation practice, it helps to have some guidance in the form of a book, guided meditation downloaded audio file or CD, or an instructor in a class.
In fact, all of these methods of meditation are useful even when you have advanced beyond beginning meditation.
It's very simple to begin meditating, but not necessarily easy.
Most people have difficulty sitting still and clearing their minds to get the greatest benefit from meditation.
It's all a matter of practice, really.
And it's easy to get started.
The challenge sometimes is continuing a daily meditation practice.
When you see the results of less stress, more relaxation and even an awareness of your potential in all aspects of your life, you'll hopefully be committed to regular daily meditation.
Getting Started Meditating As you begin a meditation practice, remember to be patient and understanding with yourself.
Don't blame yourself if you cannot sit still for 15 minutes at first.
And don't be critical if your mind keeps wandering to bills you need to pay, what you'll be making for dinner or any other distracting thoughts.
Just gently return your focus to meditating.
Begin by finding a quiet place to meditate.
It's best if you can find a time and place where you won't have interruptions from a phone ringing or people bothering you.
Sometimes first thing in the morning is the quietest time of the day.
While you don't have to sit cross-legged on the floor, it's best if you don't lie down when you're beginning meditation.
It's too easy to fall asleep once you get relaxed.
Sitting in a chair with your feet on the floor, your hands in your lap and your back straight is probably the best beginning posture.
Start by practicing sitting still for 15 minutes.
It might be hard at first, but if you set a timer you don't have to constantly be checking a clock to see if the time is up.
When you are a beginner meditating for the first time, 15 minutes seems like an eternity; but once you're more experienced the time will seem to pass in an instant.
The next step is to focus on your breath, paying attention to each inhale and exhale.
To make this easier, close your eyes and breathe in through your nose and out through your mouth.
If possible, breathe deeply.
Take as long as you need, breathing slowly in and out.
Try to exhale for as long, or longer, than your inhale.
An easy way to do this is to count to four on the in breath and five as you exhale.
Keep repeating this for the entire 15 minutes if you can.
When you lose concentration on your breathing, just return your focus to it, breathing in for 4 counts, and out for 5.
This is the most basic information about starting to meditate.
For more help and guidance, there's a complete beginning meditation system available.
The four-week system includes a manual, weekly guidebooks, a journal and meditation mp3 audio files.
Get your mediation practice off to a great start with these tools, available at beginmeditation.
info.
Your meditation practice has begun.
Enjoy the experience.
Beginning meditation is no different.
You've started other things in your life, so there's no reason to stop you from starting to meditate.
Evidence of meditation practice has been found as far back as 5000 years ago in India.
But it's possible that the earliest meditation practice was discovered by primitive hunter-gatherer societies.
Researchers propose that various states of consciousness and meditation came from gazing into their fires.
Today's style of meditation tends to be more structured, evolving from simply sitting and staring into the flames.
While it originated in many religious practices, from Buddhism to Judaism to Christianity, today's meditation tends to be more focused on well-being and stress reduction, relaxation and self-improvement.
To begin a meditation practice, it helps to have some guidance in the form of a book, guided meditation downloaded audio file or CD, or an instructor in a class.
In fact, all of these methods of meditation are useful even when you have advanced beyond beginning meditation.
It's very simple to begin meditating, but not necessarily easy.
Most people have difficulty sitting still and clearing their minds to get the greatest benefit from meditation.
It's all a matter of practice, really.
And it's easy to get started.
The challenge sometimes is continuing a daily meditation practice.
When you see the results of less stress, more relaxation and even an awareness of your potential in all aspects of your life, you'll hopefully be committed to regular daily meditation.
Getting Started Meditating As you begin a meditation practice, remember to be patient and understanding with yourself.
Don't blame yourself if you cannot sit still for 15 minutes at first.
And don't be critical if your mind keeps wandering to bills you need to pay, what you'll be making for dinner or any other distracting thoughts.
Just gently return your focus to meditating.
Begin by finding a quiet place to meditate.
It's best if you can find a time and place where you won't have interruptions from a phone ringing or people bothering you.
Sometimes first thing in the morning is the quietest time of the day.
While you don't have to sit cross-legged on the floor, it's best if you don't lie down when you're beginning meditation.
It's too easy to fall asleep once you get relaxed.
Sitting in a chair with your feet on the floor, your hands in your lap and your back straight is probably the best beginning posture.
Start by practicing sitting still for 15 minutes.
It might be hard at first, but if you set a timer you don't have to constantly be checking a clock to see if the time is up.
When you are a beginner meditating for the first time, 15 minutes seems like an eternity; but once you're more experienced the time will seem to pass in an instant.
The next step is to focus on your breath, paying attention to each inhale and exhale.
To make this easier, close your eyes and breathe in through your nose and out through your mouth.
If possible, breathe deeply.
Take as long as you need, breathing slowly in and out.
Try to exhale for as long, or longer, than your inhale.
An easy way to do this is to count to four on the in breath and five as you exhale.
Keep repeating this for the entire 15 minutes if you can.
When you lose concentration on your breathing, just return your focus to it, breathing in for 4 counts, and out for 5.
This is the most basic information about starting to meditate.
For more help and guidance, there's a complete beginning meditation system available.
The four-week system includes a manual, weekly guidebooks, a journal and meditation mp3 audio files.
Get your mediation practice off to a great start with these tools, available at beginmeditation.
info.
Your meditation practice has begun.
Enjoy the experience.
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