Meditation to beginners would seem a very difficult practice to learn and develop. The thought of it being difficult is what prevents it being easy. So step one is to believe that meditation is easy. Let’s now see how to make most out of your meditation practice every day and make progress. There a simple Meditation Script at the end of the article.
Before getting into various meditation scripts. Lets look into some important meditation tips for beginners.
Few Important Instructions for Beginners in Meditation
A room or space for Meditaton
Keep a separate space or if possible a small room aside for meditation practice. This helps the mind to develop an association with the room and helps in the progress and practice of Meditation. You can read more about this in the article Meditation at home.
It is best to practice meditation at the same time everyday. This helps the mind subconsciously prepare for meditation during this time automatically. Preferably it is advised to meditate early in the morning and in the evening before going to bed. The best hours for meditation is from 4 to 6 in the morning.
If you tend to fall asleep during meditation. You probably would have slept too less and you should change your sleeping sheduldes. You can also you auto suggestion and repeat that you will not fall asleep during meditation. If you find meditation too difficult to perform, you are probably trying too hard in a wrong way.
Before beginning the actual practice of meditation it is advised to get comfortable and relax the whole body. If the body is tense, the awareness of the mind wanders and it in turn will effect your meditation.
Don’t expect to have deep states of meditation in the very first week. It takes some time to feel the change. While few may have a good experience the very first time. The problem with expectation is that when you don’t see results within a week, you slowly lose interest in the practice. Remember Gradual Steady daily Practice is what is required.
Meditation Script 1
- Take a comfortable posture for meditation. Padmasana or Siddhasana can be used. If you find it difficult to assume these postures you sit on a chair or meditation pillow.
- Close your eyes. Bring Awareness to your whole body.
- Observe the stillness. Take time to feel your whole body, perfectly still as a rock. Imagine yourself to be completely still & unmovable.
- Awareness of breath. Simply observe the breath, breath slows down. The state of relaxation effects the rate of inhalation and exhalation.
- Breath Control. Inhale and exhale for 5 counts. Breath flow should be slow and steady. There should be any sudden pull or push of breath. You must adjust the rate of inhalation and exhalation such that there is no break in between to gasp for breath.
- One set of inhalation and exhalation is one round (5 counts of inhalation and 5 counts of exhalation). Do such 50 rounds
- Slowly bring awareness of the surrounding, open your eyes.
PS: Step 3 Observe the stillness – The theory is that, if the body is still and you are aware of the stillness. The mind associates itself with this stillness and calms down.