This is a very simple, straightforward meditation that will hopefully be helpful for beginners. See a simple guided meditation.
It’s best to start with very short periods of meditation, for example, about three or five minutes, and work up to longer ones of half an hour or forty-five minutes.
A Simple Guided Meditation
I have been practicing regularly for several years now and wouldn’t attempt a 45-minute practice. About twenty minutes is plenty.
So for your first time alone, don’t push for more than five minutes; don’t try to be a hero; and follow the given simple guided meditation steps:
1. Finding a Quiet Space
Find a quiet space where you know you will not be disturbed for however long you intend to practice. Settle into a comfortable position.
It doesn’t matter if you are sitting on a chair or on the floor, standing or lying down. The most important thing is to be self-supporting and comfortable.
You can read more about various meditation postures here. Set your timer. If you don’t have a timer, you’ll spend the whole time wondering how long you’ve been sitting there.
Use a timer with a gentle beep to avoid abrupt disturbances, preserving the tranquility of your meditative state.
2. Preparing Physically
In mantra meditation, finding a comfortable eye position is subjective; some prefer slightly open eyes, but closing them gently works well for others, promoting relaxation.
Ensure a relaxed jaw, a tongue on the roof of your mouth, and a slightly tipped chin. Start with three slow, deep breaths through your nose, exhaling through pursed lips.
During exhales, release daily thoughts and distractions. Remind yourself that, for this meditation, there's no need to be anywhere or do anything, creating a mental space for practice.
Reflect on your reasons for meditating, forming a strong intention for personal and collective well-being. Embrace the motivation behind your practice.
This mindful preparation sets the stage for a focused and enriching mantra meditation experience.
3. Sweeping the Body
Initiating meditation with a comprehensive body sweep fosters a connection with physical sensations and highlights areas of tension.
Starting from the scalp, focus on the raw sensation without introducing visualizations. Progress through each body part, acknowledging sensations like pressure, texture, and temperature.
Pay attention to potential tension, particularly in areas like the jaw and shoulders. Instead of forcefully eliminating tension, invite a gentle release without frustration.
Cultivate patience and a non-judgmental awareness throughout the body sweep. Allowing the practice to enhance your connection with the present moment and promote overall relaxation.
This mindful approach sets the foundation for a more profound and centered meditation experience.
4. Resting Focus on the Breath
Once you’ve completed the body scan, settle your attention on the breath. Try to be aware of each in-breath and out-breath without forcing or controlling the breath itself (this is much, much harder than it sounds).
It’s natural for your mind to be active as you attempt to meditate and throw up all kinds of thoughts and feelings. In the beginning, you will easily get caught up in these and will often realize that you’ve become lost in thought.
As this happens, gently bring your attention back to your breath. Be patient and kind to yourself; don’t get annoyed that you’re ‘doing it wrong.
Conclusion
Don’t try to put up some kind of barrier to block thoughts from coming in; this will only lead to tension and frustration.
When you notice a thought, simply let it go to a simple guided meditation without following it any further or trying to push it away.
When the timer goes off to mark that the session is complete, take another three deeper breaths, inhaling through the nose and exhaling through pursed lips.
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