How to Start with Meditation

What is Meditation?

Meditation is not a process that can be taught. It is a process that happens from within. There are many methods and techniques to work with to prepare for meditation.

The purpose of meditation is to draw the mental energies inward, release the control and interruptions of the mind and go deep inside to the wisdom of the body and prana. By releasing the mind, it will allow you to experience your true nature, which transcends you to bliss or satchitananda.

Benefits of Meditation

Benefits of meditation range from mental stability & peace of mind which will result in better communication skills, stronger relationships, more creative energy, a higher sense of self worth. On a physical level, meditation can reduce high blood pressure, anxiety and depression in some people. Regular meditation may eventually lead to better eating habits and lifestyle.

How to start Meditation practice?

To begin, bring with you patience and sincerity. Meditation is a practice...you may have to try several times just to sit for five minutes with minimal thoughts.

Do not have expectations for yourself before or during your mediation practice. Be prepare to have memories or feeling attached to your past - some may be joyous, but some may be painful.

If you experience any painful memories, just try to witness them and notice if your breathing has changed. Painful experiences, through meditation, are often unfinished business and haven't been properly purged from your past.

How to start with Meditation?

Choose a place that is quiet, clean and not so bright. Sit comfortable position, try sitting against a wall, Indian style, with a pillow between your middle to upper spine and the wall - keeping your back as straight as possible.

If you have trouble with your knees you can try sitting on a straight back chair. Close your eyes and begin breathing. You can try the following types of meditations or just begin to surrender to the divine.

1. Breath work - concentrate on the Ocean Sounding breath - Ujjayi. Let you mind get lost to the sound of your breath.

2. Mantra Meditation - opens the heart with devotional praises. Chose a sound and repeat it in your mind so it drowns out all other thoughts.

• Om - Universal Sound

• Sat Nam - Truth

• So Ham - Life/Death - integration of opposites

• Aham Brahmasmi - I am the creative force

• Om Namah Shivaya – Transformation

3. Chanting - if there is a particular chant you know, repeat it over and over in your mind.

4. Metta meditation that develops loving kindness. It can be intended for you, a loved one, or a challenging person in your life. Begin by thinking of yourself or that person and repeat the following...Feel free to modify any of the versus if you find something more fitting.

• May I be free from danger

• May I have mental happiness

• May I have physical happiness

• May I have the ease of well-being

5. Bija Mantra - practicing meditation while focusing on a repetitive sound, like the Chakras listed below:

• l am = first chakra

• vam = second chakra

• ram = third chakra

• yam = fourth chakra

• ham = fifth chakra

• om = six chakra

• ngng (mosquito sound) = seventh chakra

6. Third eye meditation - improves insight. When comfortably in a meditation and eyes are closed, bring your attention between your eye brows and one inch up. You may see colors, black and white spots, or gray - it is different for each person.

Conclusion

Begin by meditating 15-20 minutes a day, twice a day, once when you first get up (before thoughts realize you are wake) and in the evening. You may try to work up to an hour per sitting. If you liked the content do consider sharing with your loved ones.