A beginners guide to meditation

 What is Meditation?

Many people have this idea about meditation being a little esoteric, exotic or holy; as something separate from our everyday reality. They may picture people sitting in a lotus position on a hilltop meditating for hours.

This may be one approach to a meditation practice which is usually accompanied by a deep soul commitment for this lifetime. It gives much to this planet to raise the consciousness in this way.

However, it is not what the majority of people are suited for or their soul’s commitment to this lifestyle: it may not be what our souls need.

Often we come here to find balance.

Often we come here to live in this reality.

Where did meditation come from?

There are different opinions regarding the origins of meditation. 

Meditation techniques can be seen in religion: in Judaism, Hinduism, Jainism, Sikhism, Buddhism and others.

Some think that meditation has been practised in Egypt and China. Recorded aspects of meditation can be seen in India dating back thousands of years ago.

Dosho, who was a monk from Japan, brought zen to china in 653 and opened the first meditation hall.

But in my opinion, these are recorded aspects of meditation. It is the spreading of meditation from the east and to what we know meditation in the west. 

I feel the origin of meditation goes deeper. It is an ancient practice, stemming from the most ancient tradition: shamanism. 

Shamanism journeying, a type of meditation, is about connecting with divine guidance through ancestors, elders, gods, goddesses, spirit guides, power animals and angels.

Learning to be at one with the earth and nature, being present, is the most beautiful form of meditation in my opinion. 

What is meditation?

Meditation is what we make of it. 

It is something that can be met on the level we are at; whether we are a beginner or more advanced, and from there it can guide you to deeper levels.

Ranging from a spiritual perspective, a scientific one, emotional, mental, a way to de-stress or even just a practice to incorporate into an urban setting, meditation can be applied in a vast setting.

But it is a simple exercise to achieve these results.

Through very simple techniques, which we will be explaining in this article,  we can train the brain to a space of attention and awareness. This allows mental clarity and emotional calmness. It finds a very centred space within us.

The Aim of Meditation

The aim of meditation is to focus the mind. It is about challenging thoughtand awareness, just observing and noticing. It is befriending the thoughts. 

A good aim to have in meditation is mindfulness.

Mindfulness

Mindfulness is a wonderful aim, as well as a beautiful effect of meditation.

Mindfulness is about being present. It is being fully aware within the moment of observing who you are, what you feel and what is around you.

 It is about living our everyday lives fully aware and fully present within the moment. It is about the NOW.

Because of this, you are in a centred space, not controlled by your emotions and so you can think and act from a measured and centred space.

This can quite literally change your life. 

Meditation In The City

A mindful, meditative lifestyle can be done in the city, even though for many nature feels a more natural one.

Meditation is not about disconnecting from reality, it is about being present in reality. 

It is about learning to take everyday activities and learning to be within these moments. When washing dishes, gardening, drawing, being with family; it’s about being fully being there and fully experiencing these moments. 

It is consciously choosing to bring your focus to that moment.

Who can meditate?

Meditation is not reserved for a phselect few. It is for everyone. It is practical and down to earth. 

It can be for all ages. For kids, when they are able to process the aspects behind meditation, it can be the greatest gift and foundations you can teach them.

It can be for adults too.

Meditation can be adapted to one’s belief systems. Belief systems do not have to be adapted to meditation. For example, prayer can be a form of meditation. I feel that prayer is talking while meditation is about being quiet between those prayers, creating stillness and just listening.

Benefits of meditation

Meditation has been shown to affect us on many different levels. We can approach meditation from a physical, mental, emotional or spiritual level, although these levels are fluid as meditation is a more holistic practice.

Meditation and Physical Health 

One of the biggest benefits of meditation is decreasing the most harmful aspect negatively impacting our health, one that is the leading cause of death: stress. 

Meditation has been shown to decrease chronic pain, irritable bowel syndrome, high blood pressure, asthma and cancer. It can boost immune functioning and improve sleep.

Meditation and Mental Health 

Meditation is incredible for your mental health. With meditation, you are calming your thoughts and mind.

This helps you to focus and gain clarity. Your thoughts become clearer.  Your mind is calming.

This improves memory and allows for good decision making.

Meditation and Self-Awareness

Meditation helps to become more aware of self. 

You become more in tune and aligned with your body, your mind, what you are feeling…but in a loving and accepting way.

This leads to self-realization, a deeper understanding of your needs, a deeper purpose and allows the creation of fulfilment and meaning within ones’ life.

Meditation and Emotional Healing

Emotions are the guiding posts of what makes us happy and in alignment with truth.

Meditation helps to work through negative emotions, gain a deeper understanding of why they are there, release them and gives techniques to deal with them.

Meditation also embraces positive emotions that help you be more at peace and wellness.

It gives a deep sense of comfort and balance.

Meditation and Problem Solving

As meditation helps to calm the mind, as well as connect to a deeper sense of self, with a dash of spirituality, it allows a space where solutions to problems can arise. 

By setting the intention of allowing answers, without attaching to the outcome, you will be surprised at how things start to flow, align and solve themselves.

Meditation and Spirituality

Spirituality helps one connect deeper to oneself but also to the one of all that is: God, higher power or oneness.

This helps to raise our frequency and energy and find a deep sense of belonging. 

It is also powerful in that it gives us empowered compassion, as we can use this high vibration to do healing for the world around us.

Meditation is not only for us, other benefits too.

Meditation for Beginners

Here are some tips to remember when starting your meditation practice.

The hardest part of meditation is preparing and creating a routine. Once you have this, the rest will fall into place.

The act of meditating is a skill. Like any skill, practice makes perfect. Keep practising and over time it will become easier.

Remember to be open-minded. Once we surrender to the flow, amazing things can happen.  Let things happen as they should.

Meditation is about changing, within ourselves first. Prepare for change and accept it- even positive change can be scary.

Create a routine. Maintain a routine that you can keep up with. Even if its 5 minutes a set three days a week, that is good.

Meditation is a space of love and acceptance. Be gentle with yourself during your meditation.

Whatever happens during meditation is perfect. Allow it to flow. Avoid expectations.

Tips for Meditation

1) The most important thing is to create your own personal sanctuary to meditate. It can be a garden or just a small place in your house.

2) You can decorate this corner and make it yours. You can use crystals, candles or music to help you relax and focus

3) Make it conformable with a cushion and a comfortable chair.

4) Wear comfortable and loose-fitting clothes.

5) Turn off your phone or any other distraction. Remove y0ur our watch or jewellery

6) Begin with just five minutes a day and slowly increase. Even just 5 minutes a day will benefit greatly.

7) If you like sitting up that is fine. You can also lie down- as long as you don’t fall asleep. Make sure your back is straight.

8) Be consistent. Do not get discouraged. Benefits can happen so slowly that you don’t notice.

Types of meditation

There are many different types of meditation techniques one can use. You are welcome to experiment and see which works for you. Maybe there will be one you are partially drawn to. 

Guided Meditation

For beginners, this is where I would start. This is the easier sort of meditation and a great introduction.

This type of meditation uses visualisation or imagery. This is a very sensory kind of meditation where the brain creates a vibrant inner world. All our senses are involved. We imagine sensing, hearing, seeing, feeling and experiencing a new world. This world is usually a place that is calming in which you can relax.

A guide or teacher usually guides the meditation. There are many different ones on youtube. 

2) Mantra

This is choosing a specific word or phrase.  Many are of Hindu origin. Although affirmations are great as well.

Each mantra has a specific energy to it. Some can be about love, peace, abundance, breaking through blocks, releasing fear or more.

You repeat the mantra over and over. These sounds are usually spoken out loud and will become the focus of attention.

As you repeat the mantra you are drawn and create this beautiful energy and frequency around you.

Try it now through the repetition of “om” which is about peace and positive energy. Do not only say the mantra but also hum it, find a rhythm with it. Feel it vibrating.

3) Mindfulness Meditation

Mindful meditation is a group of useful tools that one can use to be more mindful and just be. It is about acceptance and living in the now

It is focusing the senses, on being within your body and what your body feels like. Being focused on the sounds, the sight, the smells, touch or taste that you are experiencing.

Two of my favourite was are focusing on breathing or lighting a candle and staring at the flame.

When thoughts come or emotions, acknowledge them and let them go without any judgment. It is about getting the mind flow from many different competing aspects to just one focus.

You can try the shedding fear fire ritual.

Transcendental Meditation

Transcending is use the previous technique in a different way: to empty the mind.

This meditation is about eliminating thoughts. It is about attaining stillness. You can use a word, or mantra to achieve this. 

5. Spiritual Meditation

This is the type of meditation to which we start connecting to the oneness and universe.

It can be through prayer.

Or it can be about connecting and creating space to listen.

This connects you with god, angels, ancestors, your higher self, consciousness and the universal reality.

This is great to problem solve.  Then you can focus on a topic or problem. The answer may come up. or you may become calm to you can calming think through the problem. Or the answer may come in a few days.

Or it is just great to reconnect with your inner truth and all that is.

6. Movement meditation

This is a wonderful and liberation meditation, especially for those who struggle to sit still.

Get into a meditative mind state then slowly move the body in a gentle, flowing movement. Keep your mind focused on the movement. These movements can be repetitive such as moving the upper body in circular movements or can just be free movements.

You can do yoga or chi gong as well which are amazing movement meditation practices.

Meditation

Meditation is a simple, beautiful and lifechanging tool that you can add to your daily routine.

It is the foundation of any spiritual practice.