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How to begin with meditation- A guide for beginners


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"You should sit in meditation for 20 minutes a day unless you're too busy; then you should sit for an hour"- Zen proverb.

Did the quote make you chuckle? Although in a lighter vein, the saying emphasizes the importance of adopting meditation as a way of life. It is a common myth that practicing meditation is only for those who lead busy and stressful lives. Each individual is entitled to taste the joy of being mindful and experience life to its full potential. 

How does one embark on this inward journey? 

With so much information and meditation types, one might wonder how to begin or pick the right one. The answer is- there is no right or wrong way. You have to pick and choose the one that suits you most and stick with it.

Meditation is the process of bringing a sense of awareness into our everyday life. One can practice this in a hundred different ways. 

In this post, we attempt to demystify three popular types of meditation. 

Mindfulness meditation: 

The process is about becoming aware of what you feel in the moment. You are conscious of the breathwork, slowing it down, scanning the body, and letting go of the tension in your body. As thoughts come, you become aware of them without analyzing them. 

Mindfulness meditation can combine guided imagery, breathwork, and relaxation techniques.

Here's a short video to get you started:


Spiritual meditation:

As the name suggests, this meditation practice is about connecting with the higher power or realizing that we are that. So often, existential questions about life or our purpose plague us. This meditation can be a guided practice, using the imagery of a spirit guide or light emanating from within or outside our bodies, connecting the two as the mind follows the path.

Hindu practices include mantra chanting (a simple OM chanting works) or bead counting as part of spiritual meditation. The repetition helps the mind to focus, be present, and the breath to relax.

Here's a short video to get you started:


Chakra meditation:

The seven chakras or auras within our bodies contain energy that influences our thoughts and actions. Blocked chakras can lead to negative energies or emotions that hamper a fulfilling life. Regular cleansing of the chakras allows the body and mind to heal and brings greater clarity. The power of intuition is also said to get sharpened with chakra meditation.

The meditation uses the visualization method to focus for a few minutes on each chakra, beginning with the Muladhara (at the perineum- the base of the spine) and ending with the Sahasrara (the crown of the head).  

Here's a short video to get you started:


You can start your meditation journey using some simple tips and following these steps. 

How to practice meditation at home as a beginner: 

  1. Sit upright. You can use a cushion to support your back but keep the neck straight. 

  2. Set the timer. You can begin with 5 minutes and increase once you gain comfort and practice. 

  3. Close your eyes and notice the sensation around your body from the feet to the top of the head. 

  4. Deliberately dwell on each body part-like the forehead, the nose, the chin, the neck, the shoulders, and so on, until you reach the feet. Notice how you feel around each of these areas. Release any stiffness as you do so. 

  5. Focus on the areas that come in touch with the floor or cushion. Become aware of how the skin feels against these, the texture of the fabric against your skin, and continue to breathe slowly. 

  6. Keep the breath as the focal point. With each inhalation, exhale longer. As the mind wanders, become aware of it and gently bring it back to the focal point. 

  7. Do not judge the thoughts. Only notice and release them.

We hope you like these tips and are encouraged to start your inner journey. Let us know your thoughts in the comments section.

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