Sunday, September 03, 2006

Meditation for the Beginner

 Nothing looks easier than meditation; just sit on the floor, close your eyes, and do nothing. Unfortunately it really isn’t that easy at all. Of all the relaxation techniques people try out, meditation has a lower success rate than any of them. Most people have difficulty focusing during their meditation, and after a week or so find no positive effects, and therefore quit trying.

I believe meditation is the most effective exercise for stress and anxiety reduction. The key to early success is to have a simple focus technique, and to eliminate distractions. Once you are more experienced, you will be able to have successful sessions in nearly any environment, but at the beginning, try to find a place that is as peaceful and serene as possible.

Before you begin, set a timer or alarm to let you know when your session is over. I would probably begin at around 6 minutes and increase by about a minute a week. Try not to anticipate the alarm going off, forget its there altogether. Now, sit in a cross-legged position with your back straight and comfortable, and your shoulders back. Cup both of your hands, and set the left one on top of the right, touching your thumbs together lightly. Breathe deeply through your nose. Let your breath fill your lower abdomen, not your upper chest. Empty your lungs completely when you exhale. Concentrate on the sound your breath makes, and on the feeling of the air filling the bottom of your lungs. If you find your mind wandering, gently transfer your focus back to your breathing.

That’s all!!! If you practice this exercise once or twice a day for a few weeks, you will notice positive benefits. I’m not going to explain all of the benefits to be gained from meditation, but if you stick with this regimen for awhile I guarantee you will realize them for yourself. Posted by Picasa

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