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3 Meditations for Beginners

Meditation is a quiet focused moment of the mind. It is taking the time to observe the thoughts whirling around in your head. A simple, honest acknowledgment of all our stuff; the good, the bad and the ugly.

It is not about emptying your mind or stilling the waters of consciousness. We experience super busy lives, how can we empty our minds? But we can focus on one thing for five minutes and we can concentrate a bit more on the positive parts of our day.

Meditation is the natural, easy and unbroken flow of attention toward one chosen object. For example, concentrating on a mantra, or our breath, may be going for a walk, or gardening, even washing dishes, yoga practice and even doing math homework.

“Meditation practice isn’t about trying to throw ourselves away or become something better. It’s about befriending who we are already.” ~ Pema Chodron

Befriending who we are may not be who or what you wish to observe. The only way to improve upon ourselves and our relationships is to give it a try.

3 Meditations for Beginners:

  1. Sit in your favorite place. Close your eyes, then inhale and exhale through your nose. Take your time and slow down your breath. Try it 10 times.
  2. Add a count to your breath. Inhale 1-2-3-4, then exhale 1-2-3-4-5-6. Repeat. Always try to make the exhale a little longer, that is how all the toxic stuff is released from our bodies and minds.
  3. If you cannot sit still, add movement to this meditation. Try to go out in nature for a walk, vacuum, stroll in a garden, wash your car, eat your favorite healthy meal or fold clothes. Something easy, comfortable and accessible to help relax that busy mind-stuff.

 

If you are new to meditation remember it is a practice of focused concentration. Like math, cooking or learning a new language, the more you practice the more the benefits will come to you.

Namaste.

1 Comment

  1. Nikole on 01/23/2017 at 6:28 PM

    I love that you mention alternative methods such as vacuuming or washing your car. Sometimes, it is busy work that quiets my mind.

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