Meditation For Beginners - 10 Minute Mind Booster
The peace provided by meditation is available to anyone.
There is no such thing as someone who "cannot meditate.
" There are only those who have a lot of practice and those who do not.
If you like the idea of meditation but have often become discouraged at your attempts or have inadvertently set up obstacles that sabotaged your own efforts, do not give up.
With a little practice even the most novice can gradually find peace.
Here are 9 steps to a simple meditation exercise that will clear your mind and rest your body.
1.
Set a timer for 10 minutes 2.
Sit in an upright position (do not lay down or you are likely to fall asleep) Cross your legs or plant your two feet firmly on the ground.
3.
Imagine a warm sensation such as warm honey or warm air starting from the top of your head and going softly over your head, shoulders, arms, torso, legs and out your feet.
4.
Become present in your body.
Be aware of the energy that is your own body.
Feel the warmth of this life force that is in you, and feel it relax as this warm sensation of relaxation goes from your head to your toes.
5.
Feel the stress and tension leave your body out your feet.
6.
Focus on your breathing.
Become aware of the tip of your nose where the breath is coming in and out.
Inhale through your nose to allow your breath to fill your lungs and then exhale out your nose.
7.
Continue breathing deeply for the remainder of the 10 minutes 8.
When your mind wanders gently bring it back to your breath and the awareness at the tip of your nose.
Your mind will say, "But that is boring.
" Or "That is silly" and this is the beginning of training your mind.
Replace those thoughts with the thought that "I am peaceful as I focus on my breath.
" 9.
Notice when the timer goes off that your body, mind, and soul feel calmer and more restful.
Making meditation work for you is as simple as giving yourself the opportunity to practice enough times to make it become more familiar.
If you practice this simple breathing exercise for 5-10 minutes every day soon your body and mind will become familiar with the routine and the peaceful meditative state will come to you more easily.
There is no such thing as someone who "cannot meditate.
" There are only those who have a lot of practice and those who do not.
If you like the idea of meditation but have often become discouraged at your attempts or have inadvertently set up obstacles that sabotaged your own efforts, do not give up.
With a little practice even the most novice can gradually find peace.
Here are 9 steps to a simple meditation exercise that will clear your mind and rest your body.
1.
Set a timer for 10 minutes 2.
Sit in an upright position (do not lay down or you are likely to fall asleep) Cross your legs or plant your two feet firmly on the ground.
3.
Imagine a warm sensation such as warm honey or warm air starting from the top of your head and going softly over your head, shoulders, arms, torso, legs and out your feet.
4.
Become present in your body.
Be aware of the energy that is your own body.
Feel the warmth of this life force that is in you, and feel it relax as this warm sensation of relaxation goes from your head to your toes.
5.
Feel the stress and tension leave your body out your feet.
6.
Focus on your breathing.
Become aware of the tip of your nose where the breath is coming in and out.
Inhale through your nose to allow your breath to fill your lungs and then exhale out your nose.
7.
Continue breathing deeply for the remainder of the 10 minutes 8.
When your mind wanders gently bring it back to your breath and the awareness at the tip of your nose.
Your mind will say, "But that is boring.
" Or "That is silly" and this is the beginning of training your mind.
Replace those thoughts with the thought that "I am peaceful as I focus on my breath.
" 9.
Notice when the timer goes off that your body, mind, and soul feel calmer and more restful.
Making meditation work for you is as simple as giving yourself the opportunity to practice enough times to make it become more familiar.
If you practice this simple breathing exercise for 5-10 minutes every day soon your body and mind will become familiar with the routine and the peaceful meditative state will come to you more easily.
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