Guided Meditation for Beginners: Bringing all your attention to the present moment is meditation. It is a process to achieve a higher level of alertness and awareness. There are numerous methods of meditation. The goal of meditation is to obtain peace and bring your mind to the state of no thoughts.
There are many methods of meditation, which have the same fundamental base, that is, getting your focus inside your body and witnessing the things happening there. Though meditation is an ancient practice but scientists have found many benefits of it and still they’re discovering.
Osho says that meditation is watching your own mind, not fighting with it, not controlling it but witnessing it. And I could not agree more on that. Osho was one of the greatest men ever walked on this Earth. He touched every aspect of awareness. The method that I find simplest and equally effective, was also given by Osho, which is a guided meditation for beginners.
Why Silence Is Required For Meditation:
To avoid external sounds, you need a quiet place to start meditation. The place doesn’t have to be big but it has to be silent. You can use earplugs to avoid external sounds that are getting in the way, they are available in almost every medical store.
Silence will help you let go of the thoughts and empty your mind, then gradually start concentrating on your breathing or heartbeat or whatever method you are using to meditate. Later in this article, I’ll talk about the method that I use. It is the simplest and easiest method. Don’t worry, it’s equally effective.
How You Feel When You Practice Meditation Regularly:
In meditation, you need outer silence so that you don’t get distracted and everything within you can settle down. Trust me, if you practice this every day this outer silence becomes inner silence. You discover yourself enjoying this silence and witnessing every inch of it. When this happens, many things in your life change and positivity fills up in your soul. You are seeing this change from a far away, silent and still place.
Then comes the time when you realize that you are not your mind and not even your soul. You are the one who is watching it from that silent and distant place. There are volumes of research going on online and offline about the positive effects of meditation on mind and body. Guided meditation helps you see the reality, true existence of life and way the things are. You are not confused anymore. Everything is so clear. Stress, anxiety, uncertainty, and insecurity are not part of your life anymore.
Points To Remember Before You Start Meditation:
- Make sure you are wearing comfortable clothes. It becomes hard to sit peacefully if you are wearing uncomfortable clothes.
- You don’t need any predefined posture for meditation. For example, if you are not comfortable enough to sit in the lotus posture then it’s okay. You can sit in a normal posture. Comfort is the first thing to check.
- I would recommend you to wash your face and eyes with water so that you feel fresh and active.
- Find a quiet place. If you can’t then use earbuds to avoid external noises. I prefer meditating outside in the lap of nature. Under a tree in a garden is a good place to meditate with this guided meditation for beginners.
- It’s a good idea to release the tension from your body before you start meditating because you may need to sit in one position for a certain period of time. Few minutes of stretching prepares you to sit in one position for some time.
- Keep in mind that repeating a mantra is not important. If you are not feeling comfortable with is then don’t do it. There are other similarly effective methods too, which don’t revolve around any mantra or any repetitive sentence.
- A healthy lifestyle leads to effective meditation. Maintain a healthy diet and so yoga and exercise too.
- Keep your eyes closed. Some people meditate with open eyes because I’ve heard they see disturbing images with closed eyes but this is very rare. As a beginner, you should always keep your eyes closed. It helps you avoid visual distractions.
Guided Meditation for Beginners: Easiest Method of Mediation:
This is the simplest method of meditation. I’m sure that this method would work for most of the people. I learned it from the great master Osho. The best thing about this method is, you don’t need a particular time of posture for this.
You can try it while lying down on the bed or sitting on a plane. I’m going to break it down into simple steps as guided meditation for beginners:
- Be comfortable on your posture, it doesn’t make much of a difference whether you are sitting or lying down.
- Close your eyes and start to breathe deeply. Relax and slowly your mind and body will calm down.
- Now, focus on your breathing, watch it and witness it. Feel how it fills in your lungs and how it goes out.
- At the end of every inhalation, there is a gap, before the exhalation starts. This gap holds the great value. Witness this gap.
- At the end of every exhalation, before inhalation starts, there is a second gap. Witness that gap too.
- Start counting Inhalations from 1 to 10. Do not count exhalations. Then count from 10 back to 1. If you make a mistake then its alright, count from the beginning again.
Note: The gaps between the breaths are of immense importance. Witnessing these is extremely important. And the counting, keep it going. These two things will help you increase awareness. You have to be aware while counting.