You can meditate on nose-tip, space between eye-brow,picture of your deity, or whatever suits you. Start the practice with ease pose & control breathing to control mind.

Meditation is simplest path to peace and joy. It is the beautiful way to de-stress in spontaneous way. For beginner level, 100 hour yoga teacher training course is obvious choice to learn basic meditation techniques. Then, one can opt for intermediate & advance level of meditation course to hone your yoga practicing skill. Commitment & devotion are must to progression.

Meditation is internal prayer. The object can be subtle or gross. The meditation techniques are not complex as most people think. It’s as simple as tiny-toddlers learn cycling in park. It’s exhilarating experience for them. They may fall several times, but they get up and start again. Meditation needs the same commitment and determination from the first-time practitioners.

How a beginner start meditation

The meditation techniques to beginners are graceful. It soothes the mind in a more relaxing way. Yogic postures and yogic breathing are elementary to meditation. It gives you the wonderful experiences of sitting in perfect calm of mind. You can sit in floor or in chair which suits you the most. Your breathing from both nostrils should be balanced. Asanas imparts you to control the body, and breathing instructs to control the mind.

These are the basic techniques to meditation for beginners:

Light yogic poses

Start with the joint exercises before practicing any ease pose. It opens up the rigidity in any part of the body. One can practice joint exercise and sun salutation for 15 minutes. It induces stability in body for long sitting for easy posture needed for meditation.

Yogic Breathing

The daily practice of balanced breathing for 10 to 15 minutes helps in controlling the mind. You can choose either of kapalbhati, nadi shodhan and bhastrika pranayama. Bring awareness in your deep and slow breath to gently turn your mind inwards.

Focus & concentration

Attention, focus and concentration are keys to experience light meditation. Practice for 15 minutes initially and gradually increase the time. You can choose any object or subject for focusing your mind without any fluctuation.

Dark room & place

Choose the dark room which is small in size with no or minimum outer disturbance. The place chosen should be strictly your own personal space. Otherwise, it can adversely affect your dimension and can retard the meditation practice.

Add-on & time

For a beginner, it’s not easy to disconnect from outer world. It’s better to use add-on like eye-shades, cotton ball and pillow at the back for support. Eye-shades and cotton balls are appendage to help the beginners for better understanding of meditation.

Meditation for Beginners

The beginners start with the basic form of meditations where the object of attention, focus & concentration is appealing to mind & eyes. These are the simplest form of meditation which even a beginner can start with few rounds of practice after undergoing yoga & meditation retreat in Rishikesh. You sit in steady asana with perfect control of ida and pingala nadi in the yogic breath. These simple meditations for meditation-seekers are:

Aum meditation

“Aum” is the cosmic sound vibrating endlessly in the universe. Aum is the source of all mantras. The meditation on aum repeatedly induces divinity within you. When you meditate by closing your eyes and chanting on the sound “aum”, you automatically disconnect from distractions and disturbances from outer world.  You attain ecstatic state of mind with utmost purity. You can hear the spiritual vibrations resonating in every cells of your body.

  • First sit in any ease pose
  • Close your eyes & focus on your breath
  • Inhale deep & slowly utter “aum” sound
  • Then repeat continue aum
  • A-u-m sound three syllables distinctly
  • Practice for 30 minutes every day

Breath meditation

It comes with ease as breathing is inseparable part of your life. Breath should be slow, deep and balanced. It improves your right way of inhalation and exhalation in yogic way. Meditating on your breath gives you immense pleasure and calmness to tired nerves. You attain the peace of mind in short duration of time. The clarity of mind reaches to its optimal level. Breath meditation controls the wandering mind as breath and mind are directly connected.

  • The place selected should be silence zone
  • Sit in any comfortable pose with erect spine & head
  • Exhale then gently inhale though nostrils
  • Hold your breath for few seconds
  • Meditate on your breath and awareness

Tratak Meditation

‘Tratak” is a Sanskrit word which means intense gazing. Focus your gaze on a pointed dot on a wall or flame of candle or glowing moon. Don’t blink eyes during the tratak meditation. It will develop your focus and concentration. It is easy way of meditation. It is initial step to hypnosis. Timing is early morning or evening. You can practice even before retiring to bed.

  • Sit in comfortable pose with erect back
  • Raise your hands and open your eyes
  • Chose at any point for tratak
  • Maintain at least one feet gap
  • Eyes and object should be in line
  • Slow & light breath

Silence Meditation

‘Mauna” is a Sanskrit word which means silence. Silence meditation is inward meditation where you focus and concentrate on pure consciousness. It is inward journey which starts from external awareness and finally reaches to inward consciousness. It is practiced with still body including silence senses. Spiritual environment also play a vital role for silent experience.

  • Sit in any comfortable pose
  • Keep your senses in silence mode
  • Be aware to your emotions & feelings
  • Focus your awareness on inner self
  • Exhilarating experience beyond words

Humming Meditation

Humming is sound of bee and this humming meditation is focusing on your breath. It improves your focus, concentration and attention of mind and also sharpens your memory. Meditation becomes pleasing when the object of your focus & concentration brings contentment to your heart. Breath awareness is integral part of humming meditation which can be practiced at any time.

  • Sit with straight back & close your eyes
  • Deep breath-in via nose
  • Breath-out with humming sound
  • Practice for 20 rounds each
  • Focus on your sound vibration

Music Meditation

It is contemporary dynamic meditation. You can opt for any music closest to your heart to bring rhythm in every part of your body. It is de-stressing, relieving and brings instant peace to mind. Music centralizes your energy and removes negativity, stress and transpose mind to thoughtless-state. It can be practiced at any time, and anywhere in your convenient time.

  • Play trance-music to focus mind
  • Wear comfortable dress in close dimension
  • Flow your body in tune with music
  • Practice 15-20 minutes (dance)
  • Sit silently after end music
  • Be aware to your breath
Written by : Yogi Simant

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