About this pack
A toolkit for the discerning beginner, this five part series created by Prasiddha Ramarao will introduce you to the art of meditation, meditation techniques, and tips on how to maximize gains during the rest of your day.
People all over the world lead hectic lives with a busy workload which leads to a negative impact on physical and mental health. Also, the exhausting life they lead is leaving people with no time to enjoy life. While striking a balance between life and work seems tough, it is not impossible. A good way to relieve anxieties and stress is through learning the basics of meditation.
Meditation For Beginners is a wellness practice that originated from India’s Ayurveda or traditional Chinese medicine and therapies. The word meditate means thinking deeply. The definition of meditation varies but the meaning remains the same. It is a contemplative prayer that helps in union with God as per Christianity. It is the attainment of Nirvana and purification of mind as per Buddhism and Hinduism. It is also defined as the process of ‘looking within’ which involves introspection. Meditation For Beginners is exercising for the mind where relaxation and focus-attention are encouraged. What is a physical exercise to the body is a meditation to the mind. It is done with the eyes closed and seated in a position. There are many different types of meditation basics with each following a different technique but the essence of all is the same, focus on one specific thing. It can be a particular object, breathing, or a sensation in the body. If the mind wanders then the point is to bring the attention back to the focal point.
Meditation For Beginners is training the mind to focus and if they wander redirect the thoughts. Some benefits of meditation are: Reduces Stress: One of the main benefits of meditation for beginners is that it reduces stress and related issues. Mental and physical stress increases the levels of cortisol (stress hormone) in the body. That causes an increase in blood pressure, fatigue, disrupted sleep, depression, and anxiety. meditation for beginners helps to reduce these stress-related conditions. Promotes Emotional Health: There are various types of meditation for beginners that can help you to provide a positive outlook in life and boost your self-image. Meditation therapies help to reduce depression and also negative thoughts by decreasing the levels of cytokines which are the reason for depression. Improves Attention Span: Morning Meditation especially focus meditation can help in improving the attention span. It helps to reverse the mind-wandering and poor attention and boost the memory too. Makes you more Compassionate: Meditation for beginners can help build positive feelings and actions towards oneself and others. The techniques help to develop empathetic thoughts towards others and also makes the individual kind. When the feelings are positive, interpersonal communication is fruitful and you are more understanding towards others. Improves Sleep: Many people suffer from insomnia due to racing thoughts and inability to control it. Meditation for beginners helps in the relaxation of the mind and body by releasing the tension and calming the mind. That helps in falling and staying asleep the whole night. Reduces Pain: Pain and state of mind are interconnected, stressful conditions increase physical pain. Meditation every day for a few minutes can help in controlling chronic pain by reducing the pain perception in the brain and increasing the ability to cope with pain. Decreases Blood Pressure: Meditation for beginners not only improves mental health it can also boost physical health. An increase in blood pressure increases the strain on the heart as the blood has to be pumped harder. That can further lead to many heart ailments and even strokes. Meditation for beginners can help in controlling the blood pressure by reducing the flight or fight mode. That, in turn, reduces the strain on the heart and prevents heart diseases.
There are various types of meditation for beginners and one can choose based on the skills, and what is right for you. Listed below are the popular types of meditation: Spiritual meditation: This is a type of meditation for beginners for people who are looking for spiritual growth and thrive in silence. It is used in Hinduism and Christianism where you seek connection with God or the Universe and is similar to prayers. This can be practised at home or at the place of your worship. Mindfulness meditation: This is a type of meditation techniques for beginners that can be practised without any teacher and can be done alone. It is the most popular meditation technique and comes from Buddhist teachings. In this technique, the thoughts that come to your mind are paid attention to without judgment. The patterns observed and made note of and awareness is created on the feeling and thoughts. Movement meditation: It is ideal for people who are unable to sit in one position and are ok to let their minds wander. It involves wandering in the woods, garden, or a place of natural settings. Here the movement guides you and is an active form of meditation. Mantra meditation: This is a type of meditation for beginners that uses a repetitive sound that can clear the mind. It is prominent in Hindu and Biddish traditions and a word or a phrase is repeated quickly or loudly. Chanting the mantra aids the mind to become alert and experience better awareness. This is good for people who like repetition and don’t like silence. Focused meditation: In this technique, all five senses are used and are a good option for meditation for the beginners. The focus will be on internal things like breathing or can use beads for concentration. It is difficult for beginners as they are unable to focus for more than a few minutes. If your mind wanders, refocusing is important. Loving-kindness meditation: It is meditation techniques for beginners that are created to help people achieve compassion, acceptance, and empathy for themselves and others. People who do this should have an open mind to give and receive love from all living beings. It is best for people who are resentful and have anger issues. Progressive Relaxation meditation: This is a simple meditation for the beginners that are done to unwind and relax and so practised before bedtime. In this technique, the muscle groups are tightened and relaxed one at a time throughout the body. That creates a gentle wave that aids in releasing tension. Visualization meditation: In this type of guided meditation for beginners, positive feelings and images are visualized so that it helps in relaxation and calmness. It is for people who want to achieve specific goals and increase motivation and focus. Transcendental meditation: Another popular type of meditation for beginners that is well-studied by the scientific community and an ideal meditation for the beginners. It is the use of a series of words or mantras that is specific to a practitioner. It is recommended for those who like structure and like to maintain a meditation practice.
Even the basic meditation techniques are a great mental exercise which when done regularly helps in your routine life. It helps in: Managing anxiety, depression and anxiety: Life is full of anxiety and stress, but by doing meditation regularly the part of the brain that regulates stress can be relaxed. Makes you happy: People who meditate, lead happier lives as it helps them have positive feelings and emotions. Lead a better quality life: Meditation for beginners helps in changing bad habits that affect life, live a simple life, and be aware of the present in everything you do. Improves physical health: If even the basic meditation techniques are followed It helps in boosting the metabolism, reduces high blood pressure, optimizes heart rate, and gets better quality sleep.
If you are wondering how to do meditation for beginners then opt for a guided meditation that can change the mind. It helps in: Reducing the effect of ageing Reduces mind wandering and self-referential thoughts. It also helps to worry less about the past and future and generally lead a happier life. Acts as an antidepressant by reducing the symptoms of depression and anxiety. Meditation for beginners is brain training to increase awareness and focus on the present. Increases memory and learning as it helps in boosting the cerebral cortex thickness in the hippocampus. Reduces social anxiety and increases empathy, compassion, and interpersonal communication. Helps to get rid of any kind of addiction be it mobile, alcohol, or drug addiction.
Below are some simple steps on how to start meditation for beginners: Sit comfortably on a cushion or a mat. Depending on the type of meditation, one can lie down too. Close your eyes and breathe naturally. Put your attention on the breath and focus on it and see how the body moves along with it. Be mindful of the breath and its passage to the chest, shoulders, rib cage, and stomach. One of the tips on meditation for beginners is not to control the pace of the breath and if your mind wanders put the focus on your breath again. Do this for a few minutes to start with and then increase the time. Follow the above steps of meditation for beginners and have a healthy mind and body. One can also opt for guided meditation for beginners to learn the proper technique.
Meditation for beginners is not hard but people make it hard as they tend to find it difficult to spend time alone. People fear the inner contradictions and the repressed fears and seek validation from others. Along with that, they choose: The wrong meditation type Do it for too long at the start of the journey Think they have to become saints. So the best tips on meditation for beginners is to go with an open mind and not think of it as hard!
Yes, meditation for beginners can help in getting rid of anxiety. It helps to become aware of the physical and mental state. Sometimes, situations and feelings overwhelm a person. But by practising meditation for beginners, you can get to know the feelings and emotions, acknowledge and let go. Follow the basic meditation steps to relieve anxiety and other conditions.
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