Meditation For The Beginners– Hello from beautiful Miami, Florida, the United States of America and today I’m going to share something with you.

A few years ago I was going through a very difficult period in my life and in a moment of quiet desperation.

I decided to register for a six-week meditation course to help me cope with some of the anxiety and some of the emotions that I was experiencing.

(Do this 7 minute Meditation to achieve anything you want)

After that I was eager to learn more so, I also registered for a 2-day silent meditation retreat,

and the things that I learned from the course and from the retreat have had such a profound impact on my life.

So in case you are thinking which type of meditation I learnt is “The Vipassana Meditation”

And these are things I want to share with you today, so I’m going to start Meditation For The Beginners 3 part series.

Now as a disclaimer,

I am NOT a meditation guru or expert.

And it’s also not in my philosophy to do things in a way that feels strict or extreme.

So I’m just going to encourage you to do what feels good and I love the Indian yogi who taught our course because he shared a very similar philosophy.

He was always just encouraging us to do our best because essentially he didn’t want to scare us away from all the benefits of mindfulness and meditation.

Now also keep in mind that I am packing six weeks of information into this very short article.

So I’m also going to encourage you to take the time to really relish in the moment.

I’ve also split it up into three parts to give you the opportunity to practice each of the steps before you delve into learning some new ones.

I will explain this more as we get into it for now just enjoy it as a Guided Meditation. You can also check “Yoga Nidra book” for relaxation and stress relief.

I hope that you find this as useful as I did to learn now let’s get started with 1st part of Meditation For The Beginners series.

Here we go!!!

Meditation For Beginners | Vipassana

#1: Find a Comfortable Seat.

All right so begin by finding a comfortable seat, some Yogi’s say it matters how you cross your legs.

But because we’re beginners let’s just find any seat that feels comfortable and that puts you at ease.

2. Place your hands either on your knees or in your lap whichever you prefer.

I like to place one hand on top of the other palms facing upward in my lap with the thumbs touching aligned with my nose,

but again we’re beginners so just do what feels good.

If you have some kind of injury do what you need to do, to find support this might mean propping up your back sitting in a chair supporting your knees with the pillow or keeping your legs.

Straight ultimately you know what feels best for your body. And if you have no injuries try to find a seated upright cross-legged position that feels most comfortable.

Once you find a comfortable seat you want to sit up straight but you also don’t want to forcefully elongate.

That just doesn’t feel natural and you’ll get tired very quickly.

You also want to make sure you’re not rounding through your neck so just press your chin back a little bit and now close your eyes and find some calm.

Once you’ve found a grounding position will aim to hold it so through the meditation process.

We don’t want to fidget or move this can be the hardest part but it gets easier with practice.

Now if you’re new to meditation you may find that after a few minutes your leg might go numb, you may fall asleep or start to tingle ideally you want to ride this feeling out.

But if you really can’t and you feel you need to move, we will cover the techniques on how to go about doing this in a mindful way in the third part of article.

For now just find a comfortable seat and hand positioning and hold it finally tune into the sensation.

It all comes down to the breath take a moment to tune into your natural breathing rhythm.

You don’t need to take longer inhales or more forceful exhales. Just breathe as you normally would in and out through your nose into your belly.

Now usually when we’re unconscious of the breath we breathe into the chest.

Which is more often how one breathes when in a fight-or-flight response.

Breathing into the belly sends relaxation signals to the mind and mimics the breath when we are at rest like when we’re sleeping.

Have you ever watched a baby breathing the belly visibly rises and falls.

Breathing into the belly also helps to gently massage the internal organs and helps us become more aware of the sensations in the abdomen.

The Beauty of Vipassana is that it allows for a moment-to-moment investigation of the mind-body process through a calm open and compassionate, awareness.

We learn to observe our experience from a place of spacious stillness.

Which enables us to experience clarity and insight into the nature of who we are.

So now we become aware of the breath when breathing in you feel that your abdomen is rising.

And when you exhale you feel your abdomen is dropping.

Now all I want you to do is label this breathing so as you inhale you say silently to yourself in your mind, rising,rising, rising and as you exhale you say silently to yourself in your mind falling, falling, falling.

Simply describing the rising and falling motion of the belly as it happens.

So you continue rising rising rising and falling falling falling remember I said that it always comes down to the breath.

So if your mind has wandered for a little bit and you become aware of it simply bring that awareness back to the breath.

Continuously labeling it rising ,rising, rising, falling, falling, falling.

All right so I’m going to pause it here so we have a brief moment to recap in this part.

We really just learned the basics which is essentially to find a comfortable seat and to remember to always return to the breath labeling it as the abdomen rises and as it’s all pretty simple right.

Another question is what do you do with certain sensations or emotions arise or if certain thoughts enter into the mind while you’re meditating.

This is something we’re going to dive into in the next part of Meditation For The Beginners series, so stay tuned for that one all right.

Share your experience in the comment section below after practising this.

Namaste.

Meditation techniques for beginners.

Meditation for beginners | Part 2.

Meditation for Beginners | Part 3.