How to meditate for beginners?

iBrian

iBrian

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Does anyone have any recommended resources on how to meditate for beginners?

Meaning, I can search for online guides and videos myself - but I would like to know if anyone here meditates and if so if they have any resources they've used that they would recommend?
 
It has been a long time since I read any meditation books... but my favorite tip which I cannot say where it came from was to not try to sit without thought at first...just sit, and imagine you are on a bridge, over a slow moving river. The leaves and twigs on the river dissappear under the bridge as the water flows...outta sight. As a thought comes to mind acknowledge it, explore it for a minute, and toss it into the water, watch it float outta sight. Eventually I did not need the river or the bridge.

Another favorite I had was a 4 foot nothing 94 year old preacher lady..."You guys and buying meditation books...how many do you have? How many do you need....how many words does it take to say, 'Sit down and shut up!' ?"
 
iBrian said:
Does anyone have any recommended resources on how to meditate for beginners?

Meaning, I can search for online guides and videos myself - but I would like to know if anyone here meditates and if so if they have any resources they've used that they would recommend?
Click to expand...
Here are some simple and effective techniques for beginners to explore meditation:

1. Mindful Breathing:
- Find a quiet space: Sit or lie down comfortably in a quiet place where you won't be disturbed.
- Close your eyes: Take a few moments to relax and center yourself.
- Focus on your breath: Inhale slowly through your nose, letting your abdomen expand, and then exhale through your mouth. Count your breaths if it helps (1 on the inhale, 2 on the exhale, and continue up to 10). Repeat this process.
- Return your focus: If your mind starts to wander (and it will), gently bring your focus back to your breath without judgment.

2. Guided Meditation:
- Use apps or online resources: Many apps like Calm, Headspace, or YouTube offer guided meditations for beginners. These sessions often provide instruction and help keep your mind focused.
- Set a timer: Start with shorter sessions (around 5-10 minutes) and gradually work up as you become more comfortable.

3. Body Scan:
- Lie down comfortably: Close your eyes and take a few deep breaths.
- Scan your body: Starting from your toes, mentally check in with each part of your body, noticing any tension or relaxation as you move up toward your head. This practice can enhance your body awareness and promote relaxation.

4. Nature Meditation:
- Find a natural setting: Sit outside in a park, garden, or any quiet outdoor spot.
- Observe: Listen to the sounds around you—birds chirping, leaves rustling, water flowing. Focus on the sensations (the sun on your skin, the breeze) and let your thoughts drift gently.

5. Walking Meditation:
- Find a quiet path: Choose a space where you can walk undisturbed.
- Focus on your movement: Walk slowly, paying attention to each step, the feeling of your feet touching the ground, and your breathing. This practice blends physical activity with mindfulness.

6. Setting Intentions:
- Start or end with a thought: Before you begin or after a session, consider setting a positive intention or affirmation for your day, such as "I will approach today with gratitude" or "I will be present in each moment."

7. Practice Consistency:
- Create a routine: Try to meditate at the same time each day, whether it’s in the morning to start your day or in the evening to wind down. This consistency helps in forming a habit.

8. Be Patient:
- It’s okay to wander: Remember that meditation is a practice. Be patient with yourself, and don't worry if you struggle to focus at first. Over time, you'll likely find it easier.

By keeping it simple and flexible, beginners can find enjoyment and peace in meditation. Explore different techniques and discover which resonates most with you.
 
iBrian said:
Does anyone have any recommended resources on how to meditate for beginners?

Meaning, I can search for online guides and videos myself - but I would like to know if anyone here meditates and if so if they have any resources they've used that they would recommend?
Click to expand...

Jonathan Parker | Guided Meditation Retreats & Self Help Programs

Jonathan Parker is an author and spiritual counselor offering meditation and healing retreats and self help mp3 programs.
www.jonathanparker.org www.jonathanparker.org

Jonathan Parker used to call his organization Gateways (later known as Quantum Quests) and my mom used to get sets of tapes from his catalogue when I was a teenager. They are pretty user friendly and many sets have both a lecture/info portion and a guided meditation portion
(Back when it used to be cassette tapes it was lecture on side 1 meditation on side 2)

Also a YouTube channel Jonathan Parker
 
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Beginners can start meditating by finding a quiet space, sitting comfortably, and focusing on their breath. Close your eyes, take deep breaths, and let thoughts pass without judgment. Start with 5-10 minutes daily, gradually increasing over time. Guided meditations or apps can help. Consistency is key—regular practice reduces stress, improves focus, and enhances well-being. Anyone else have tips or favorite techniques for beginners? Let’s discuss!
 
wil said:
On my feed today... Log into Facebook

Funny thing, remember be here now prolly started me meditating as a teen.
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Also do you remember Zen Flesh - Zen Bones?

There is a very simple technique in that book which I found very useful.

Be in a darkened room.
Sit down comfortably and calm your mind(if necessary) by just closing your eyes and following the movement of your breath, then, when relaxed, touch your eyelids lightly with your thumb and middle-finger, resting your index finger in the centre of your forehead.
Now, just focus on the point in the centre of your forehead.

I'd advise to sit there for 10 minutes initially and give it a try for a few days and see if it suits you.

(the touching of the eyelids is just to stop your eyeballs moving, which can be a distraction. So, do not press, just a touch as light as a feather;from Zen Flesh Zen Bones)
 
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iBrian said:
Does anyone have any recommended resources on how to meditate for beginners? - but I would like to know if anyone here meditates and if so if they have any resources they've used that they would recommend?
Click to expand...
Oh, I am through with that. Meditated and found my answers. I have no need for meditation now.
Does one need resources to meditate?
thesilvamethod said:
Beginners can start meditating by finding a quiet space, sitting comfortably, and focusing on their breath. Close your eyes, take deep breaths, and let thoughts pass without judgment. Start with 5-10 minutes daily, gradually increasing over time.
Click to expand...
IMHO, just do that. Do not count anything, do not search on internet, do not use any app. All these are likely to mislead you.
Two or three deep breaths are OK when you start, otherwise normal breathing.
For those who do that, I have my own method of meditation.
 
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wil said:
Well...do tell ya big tease.
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Very simple. Choose one line and sing in various tunes. Lower the speed (progressively). Introduce random breaks in singing the line and between the words that you sing. Make the breaks longer (progressively). Then, silence. You are there. Do it for 5 minutes.
My line was theist: 'Om Namo Narayanaya', choose yours. I had not converted to atheism at that time.
'Sing to Samadhi'.
 
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