Monday, March 15, 2010

simple meditation for newbies



I don’t think I’m alone in saying this, but I really struggle with meditation. What makes it worse is that every time I try to learn the skill, I get distracted, discouraged and give up. I’ve made feeble attempts a couple of times this year; I’ve read the first few pages of the book Hurry Up and Meditate a few times, each time putting it back in my handbag thinking to myself, I’ll delve into it when I have more time / am feeling more settled / see a cute piglet flitting past my window.

I’ve taken matters into my own hands, sat down at the beach, made myself comfortable and started to still my mind, only to be distracted by a real-life Bondi Rescue happening right in front of my eyes. It’s very hard to stay focussed with a TV crew and two bedraggled girls in bikinis not 10 metres away. (Fortunately, they weren’t injured, just attractive and caught off-guard by the power of the waves – perfect TV fodder!)

So I’ve been on the lookout for meditation tips and guidelines to help me get into the habit of a regular practise. I figure I need to start simple and with no expectations (very important, according to the article on mindfulness meditation we have coming up in issue 127, due out April 21) then build up as I gain confidence and experience.

Coming across this meditation by Ed & Deb Shapiro, then, was just the thing I needed. If you’re just starting out on the path, like myself, you might like it too. Let me know if you try it and how your journey is progressing.

"Sit comfortably with your back straight. Take a deep breath and let it go. Eyes are closed, breathe normally. Begin to silently count at the end of each out breath: Inhale...exhale...count one; inhale...exhale...two; inhale...exhale...three. Count to five, then start at one again. Just five breaths and back to one. Simply following each breath in and silently counting. So simple."

Update: I found these meditative phrases, also by Ed & Deb Shapiro, that might also be useful, if counting isn't your thing.
* "Soft belly, open heart" with each in- and out-breath
* "Breathing in, I calm the body and mind; breathing out, I smile."
* "I am easeful and peaceful, I am love."

I also really appreciated this perspective: "If your purpose is to try to achieve a quiet mind, then the trying itself will create tension and failure. Instead, you are just with whatever is happening in the moment, whether it is pleasant or unpleasant. No judgment, no right or wrong. Watching whatever arises and letting it go is all that is required. It is more of an undoing than a doing." [Emphasis mine.]

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  97. Starting with simple meditation practices can help newcomers establish a routine and build familiarity with the practice. A step-by-step guide to a simple meditation for beginners includes finding a quiet space, getting comfortable, closing eyes, focusing on breath, breathing naturally, mindfulness of thoughts, body scan, staying present, practicing gratitude, and ending mindfully. Find a quiet and comfortable space, such as a chair or cross-legged on the floor. Sit or lie down in a comfortable position, either cross-legged or lying down on your back with arms at your sides. Close your eyes gently or soften your gaze if desired. Focus on your breath, noticing the sensation of the breath as it enters and leaves your body. Allow your breath to flow naturally without trying to control it. Mindfulness of thoughts is essential, so acknowledge them without judgment and gently guide your attention back to your breath. Do a brief body scan to bring awareness to different parts of your body. Stay present throughout the meditation and gently bring your attention back to the present moment if your mind wanders.
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  99. New to meditation? This guide on simple meditation for newbies is a great starting point! And if you're in need of a reliable device for your meditation apps or resources, consider checking out HP pavilion laptop at Paklap. They offer a wide range of options to suit your needs and budget.

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  100. Looking to start your meditation journey? This guide on simple meditation for newbies is perfect for beginners! And if you're in the UAE and interested in create paypal account uae, check out 'Emirates Guide Hub' for valuable insights and tips on navigating online financial services. Dive in and explore all things Emirates with their trusted guidance!

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  101. Starting a meditation practice can be beneficial for overall well-being. To begin, find a quiet space and sit comfortably. Set a time limit for your first session, such as 5-10 minutes, and gradually increase the duration as you become more comfortable. Focus on your breath by taking deep breaths and noticing the sensation of your breath as it enters and leaves your body. Be present in the moment, even if your mind wanders. Practice non-judgment by observing thoughts, emotions, and sensations without judgment or attachment. Acknowledge these experiences without getting caught up in them criminal defense lawyer alexandria va.

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  102. code of virginia emergency protective order
    Starting with a simple meditation practice can help establish a foundation for mindfulness and relaxation. To begin, find a comfortable position, close your eyes, focus on your breath, breathe naturally, stay present, practice non-judgment, start with short sessions, set a timer, be consistent, and reflect on your feelings after the session. Remember that meditation is a skill that takes time and practice, so be patient with yourself and enjoy the journey of self-discovery and inner peace. Set a timer for your sessions and be consistent with your practice to experience its full benefits. Remember, meditation is a skill that takes time and practice to develop.

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  103. Great guide for beginners! For those looking for a distraction-free experience, I'd recommend checking out 12th Gen Laptop Price in Pakistan and consider purchasing from Paklap for reliable options.

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  104. Meditation is a simple yet effective practice that can be improved by simplifying it and being patient with oneself. To begin, find a comfortable position, set a gentle timer, focus on your breath, count your breaths, use a calming phrase, and end mindfully. The goal is not to clear your mind completely or achieve a specific state, but to observe thoughts and sensations without judgment. To enhance your meditation practice, perform a body scan, visualize a calming scene in nature, and practice a mantra. Use guided meditations or guided meditation recordings or apps for beginners. Create a dedicated space in your home and practice gratitude before or after meditation. Gradually increase the duration of your meditation sessions as you become more comfortable. Remember, meditation is a skill that improves with regular practice, so experiment with different techniques and find what works best for you. truck accidents lawyer

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  105. The blog post on blog.wellbeing.com.au from March 2010 offers a beginner-friendly introduction to meditation, providing accessible techniques for those new to the practice. It likely presents simple and effective meditation exercises designed to promote relaxation and mindfulness. Readers can expect practical tips and guidance for incorporating meditation into their daily routines, fostering overall well-being. With clear instructions and insights, it serves as a valuable resource for individuals looking to embark on their meditation journey. Overall, it's an inviting invitation to explore the transformative benefits of meditation for newcomers.
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  106. Simple Meditation for Newbies" offers an accessible entry point into the practice of mindfulness, providing easy-to-follow techniques for beginners. With gentle guidance and relaxation exercises, it helps newcomers cultivate a sense of inner peace and clarity. Perfect for those seeking to reduce stress and enhance well-being, this beginner-friendly approach makes meditation an enjoyable and rewarding journey. flsa lawyer nyc

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  110. This meditation sounds like a great starting point for beginners! Counting breaths and focusing on simple phrases like "soft belly, open heart" can really help ease into the practice.
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  112. Thanks for sharing your meditation journey! Starting simple sounds like a great approach, and these tips seem really helpful for beginners like me. Can't wait to give them a try!
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  115. For meditation newcomers, start with a simple practice. Find a quiet, comfortable space and sit or lie down. Close your eyes and focus on your breath, inhaling deeply through your nose and exhaling through your mouth. Notice the sensation of each breath as it fills your body. When thoughts arise, gently return your attention to your breath without judgment. Start with short sessions, gradually increasing duration as you become more comfortable. With consistency, even a few minutes of daily meditation can bring clarity and calm. south jersey flsa lawyer

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  120. The author shares their journey to incorporate meditation into their life, highlighting the challenges and distractions. They recommend simple counting meditation, a straightforward technique, and alternative phrases like "Soft belly, open heart" and "Breathing in, I calm the body and mind; breathing out, I smile." The author emphasizes the perspective of meditation as being present with whatever arises without judgment, which can help beginners overcome the pressure to achieve a quiet mind. To start, set realistic goals, create a routine, find a quiet space, be kind to yourself, and use guided meditations. The author concludes that meditation is a personal journey, and finding what resonates best with you is crucial. lawyer wills and estates
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  121. Starting a meditation practice as a newbie can be quite simple. Here are some steps to get you started Find a quiet and comfortable space. Sit or lie down in a comfortable position, using a cushion, chair, or mat for support. Set a time limit. Start with a short meditation session, such as 5-10 minutes, and gradually increase the duration as you become more comfortable. Focus on your breath. Close your eyes gently and take a few deep breaths to relax your body and mind. Notice the sensation of the breath as it enters and leaves your nostrils or the rise and fall of your chest or abdomen. Be present in the moment. Bring your attention fully to the present moment, letting go of any thoughts about the past or future. Gently redirect your focus back to your breath without judgment. Practice mindfulness. Observe any sensations, thoughts, or emotions that arise during your meditation without getting caught up in them. Acknowledge whatever arises and allow it to pass without attachment or aversion. Cultivate gratitude. Take a moment to cultivate gratitude by focusing on something you're thankful for in your life. End with reflection. Slowly bring your awareness back to your surroundings and reflect on how you feel after meditating and any insights you may have gained. Be patient and consistent. Remember that meditation is a practice, and it's normal to experience challenges along the way. Try to maintain a consistent meditation routine, even if it's just a few minutes each day.lawyer for contract dispute

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  122. Meditation helps beginners find calm and focus in daily life. Start with just 5 minutes of deep breathing and mindfulness. It's a small step that can lead to big changes. We sell leather products. If you want to see it, you can take a look. You will surely like it. Cotton Coat

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  123. A comfortable space is essential for a short session of meditation. Set a time limit and gradually increase the duration as you become more comfortable. Focus on your breath, close your eyes, and take deep breaths to relax your body and mind. Practice mindfulness by observing sensations, thoughts, or emotions without getting caught up in them.debt lawyers near me

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  124. Meditation is a powerful tool that can help reduce stress, improve focus, and enhance overall well-being. To start, choose a comfortable position, keep your back straight, and relax your hands. Close your eyes to minimize visual distractions and focus on your breath. Observe the sensation of the breath entering and leaving your nostrils or the rise and fall of your chest or abdomen. Inhale and count your breaths silently, repeating up to ten times. Be aware of distractions and gently bring your focus back to your breath without judgment. Acknowledge thoughts or feelings as "thinking" or "feeling" and then return to your breath. Set a time limit for beginners, starting with 5-10 minutes and gradually increasing as you become more comfortable. Use a timer, such as a gentle alarm or meditation app, to signal the end of your session. Practice regularly, even if it's just a few minutes daily. Find a quiet, comfortable space where distractions are minimal. Be patient with your mind wandering and avoid judgment. Additional tips include using guided meditation apps like Headspace, Calm, or Insight Timer, practicing mindfulness in daily life, and joining a meditation group or class to stay motivated. A simple step-by-step meditation script includes finding your position, closing your eyes, taking a deep breath, focusing on breathing, counting your breaths, noticing distractions, and concluding when the timer goes off.Dui Lawyer Alexandria Va

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  125. To meditate, find a quiet space, set a time limit, focus on your breath, observe body sensations, accept thoughts and emotions without judgment, and end with mindfulness. Focus on your breath and body sensations, then gently open your eyes and notice your feelings. Gradually bring awareness back to your surroundings before resuming your day.

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