Site Loader

Do you wish to start a regular meditation practice?

If you are reading this post, it means that this is exactly your intention.

However, a fresh start may seem overwhelming and often we are not fully sure of how to start the practice, even less what we need to make it regular.

Nevertheless, if you are here now you are already on your way to become a regular meditation practitioner.

The first time I approached a meditation practice was a few years ago. I learned how to practice Anapanasati following a meditation teacher located in my city.

Anapanasati is a Buddhist technique which means “Mindfulness of breathing”. The main aim of this practice is to build mindfulness through the relaxation and quietness of body, feelings, and mind.


Photo by Indian Yogi (Yogi Madhav) on Unsplash

I cannot hide that in the very beginning, I felt like I couldn’t focus and could not really practice every day. Simply, the idea of practicing every single day sounded crazy to me. Moreover, additional issues came up while I attempted to perform my practice and these caused frustrations in my mind.

My former meditation teacher used to teach meditation in a very simple way. We were or beginners (more or less) and our first experience needed to be guided from the beginning until the end.

Our first meeting sounded more or less like this:

  1. We introduced ourselves and the teacher gave us an introduction about meditation, using practical examples that could deliver the best and simplest idea of what the practice is.
  2. He used his own body to show how to assume a proper posture. He gave us a few options and advised to listen to our bodies to understand what could work better in every single case. I remember having troubles when crossing my legs and could not cope with the pain.

I opted for a different option and decided to purchase a meditation table.

On the contrary, many people from my group had no issues in crossing their legs, sometimes assuming the full Loto position.

In fact, a typical posture is the lotus position:

•   To assume this position, you can sit cross-legged with the right foot bent over the left thigh, and the left foot over the right thigh. If you feel any discomfort, you can assume a normal crossed-legs position or use a chair or a meditation table.

•    Sit upright, with your spine straight.

•    Place your hands where you feel more comfortable. He suggested to try a couple of positions and pick the best for us. A typical position is your palms upward and your hands lay on your knees.

3. Gently close your eyes and relax your body.

That was it, for the next 30 minutes.

Surprisingly, the very first time he did not guide us.

He simply set the timer and begun his meditation, while I was personally struggling all the time with my legs and back pain. 30 minutes seemed to me like 30 years. At the end of my first practice, I decided that was too daunting for my taste but, I decided to give it another shot. And so, I came back, and I did it again, and again.

Over time, the practice became more and more natural to me and my body. I adjusted my posture and got used to meditate 30 minutes.

Be regular is the key as much as being assertive.

Start smaller with your regular practice. Let’s try to spend 10 minutes every day just sitting down and focus your attention to your breath.

Give it a shot for a couple of months and I promise, you will feel that something is changing.

Good luck!

John Garcia

One Reply to “How to meditate: Simple meditation for beginners”

Leave a Reply

Your email address will not be published. Required fields are marked *

Archives

Categories

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Follow me on Twitter

Goodreads