How to Meditate at Home | A Guide for Beginners

How to Meditate at Home


How to Meditate at Home | A Guide for Beginners

On the Internet, you will find a million articles on how to learn to meditate. Most of them boil down to simple instructions: sit down in a certain posture, concentrate your attention on some object or imagine some images, and you will be happy.

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Experts don’t say that such instructions are wrong. Their problem is that they are totally inadequate for a beginner who has decided to begin mastering meditation because they don’t consider a lot of important nuances.


Decide What Meditation Is and Why You Need It

Where to begin learning the practice? The vast majority of beginners immediately start trying different meditation exercises. But in fact, there is no point in trying to learn to meditate if you do not know what meditation is, what its essence is and, most importantly, if you don’t understand why you personally need this practice.



There’s no point in moving forward if you don’t answer the following questions for yourself:


What is meditation? What happens when you meditate? What are the benefits?

What goals do you want to accomplish with meditation?

How can meditation help you reach your goals?

Lazy answers to these questions, skipping this step is a near one hundred percent guarantee that you will be done with meditation in a week or so: you must dedicate at least 15-20 minutes per day to meditation regularly to see results. It doesn’t seem like much, but you can’t find even that much time, and it will be hard to discipline yourself without a clear understanding of what you’re doing it all for.


Contrary to what many people think, meditation is not a mysterious mystical ritual where you get in touch with spirits, make wishes come true, move things around and perform other miracles.


Meditation is a scientifically proven technique. It helps you learn to better control your own mind.


To keep yourself in good physical shape, you need to do sports and get regular exercise. Otherwise your muscles will begin to grow decrepit and atrophied.


The mind, like the body, needs regular exercise. Tiresome thought agitation in the head caused by work and joyful activities, like live betting online or reading, inability to control your emotions, fixation on the negative aspects of life and inability to find joy in everyday events, chronic tension, inability to achieve what you want – these are just some manifestations of the fact that it is time for you to start working with your own consciousness.


To get your body in shape, you can join a gym or do some exercises at home. To train your own consciousness, it is worth learning to meditate.


Learn Relaxation Techniques

Relaxation techniques are exercises when you focus in a certain way on physical sensations or imagine relaxing images. You can do the exercises on your own or by using audio recordings and following vocal instructions.


These exercises are often confused with meditation. Audio recordings referred to as meditations, but in fact they are relaxation, can be found all over the Internet.


The goal of relaxation is to achieve deep relaxation on a physical and emotional level. The purpose of meditation is quite different. As a result of practicing meditation, awareness develops: one becomes more aware of and understands oneself and how one’s inner world works. This is the source of powerful inner changes, which, in turn, lead to a state of inner balance, peace, and relaxation.


So, we see that as a result of regular practice of meditation, as well as when performing relaxation exercises, a state of relaxation and peace is achieved. But the effect of relaxation techniques is much more superficial: during an exercise there is relaxation, but the cause of the tension is not eliminated. During meditation, the very cause of the tension is eliminated. So, the effect of meditation is more stable and deeper.

Try the Simplest Meditation Technique

If you search the internet for descriptions of meditation techniques for beginners, you will find a huge number of them. Beginners are tempted to choose more complicated techniques where they have to imagine interesting images, listen to mantras with a special meaning, etc. We subconsciously think that the more complicated a technique is, the more effective it is.


This isn’t the case with meditation. The simpler the technique, the more effective it is. All of the complicated contrivances are just tinsel, entertaining our consciousness, but not giving any special result.

Choose the Right Body Posture for Meditation

Often, people place too much importance on body posture during practice. It is not uncommon for beginners to pay so much attention to this that they ruin the meditation process itself.


Therefore, my recommendation for meditation beginners would be this: don’t strive for the perfect body posture. Body posture is something that can help set the mood for practice, or it can seriously hinder it. For example, if you start meditating lying down, you risk falling asleep. If you meditate by slouching and bending your spine like a hook, you will add unnecessary tension to your body, and that will hinder your practice.


But if you sit with a perfectly straight back, in a formal correct posture, and at the same time your back hurts from unaccustomed strain, it will also interfere with the practice.

But if you sit with a perfectly straight back, in a formal correct posture, and at the same time your back hurts from unaccustomed strain, it will also interfere with the practice.


This is why, first of all, you should not be guided by outwardly correct postures. It’s necessary to understand the principles of the body posture during meditation, and to choose the optimal position for oneself based on these principles.

Make Meditation a Daily Ritual

This is an important step that most people who have decided to learn to meditate do not think about.


The fact is that the practice of meditation only pays off when it is regular. Here’s my favorite comparison. You wouldn’t be surprised that after your first visit to the gym you won’t have any visible effect, would you? You won’t get leaner, your figure won’t become tighter and more muscular. But you will not be upset or surprised. You know that you can get visible results only as a result of regular training.


The same is true with meditation. But for some reason people have very different expectations about the results from the practice. literally after the first couple of practice sessions people conclude: “I can’t do anything! A bunch of thoughts in my head, my body is tense, and nothing else! Maybe I’m doing something wrong.”


As you begin to master meditation, remember: tangible results can only be achieved as a result of regular practice. Don’t expect an instant effect! Just take the time to practice regularly. Fifteen minutes a day is quite enough. Even if you have a busy schedule, it is possible to find this time for yourself. In a couple of weeks or months it will pay you off.


To set yourself up for a daily practice, make meditation a ritual, like brushing your teeth or eating breakfast. For example, you might begin meditating every morning after showering. Or you might devote time to meditation at work on your lunch break.





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