Beginner meditation techniques are just as effective as advanced meditation techniques. The difference is that the beginner does not yet have the mental framework in place from past successful meditation sessions. Also, the jargon might be a little confusing or misleading. However, regardless of which advanced or beginners meditation techniques you end up using, keep some things in mind.
1. Meditation position is vastly over-rated. Just get comfortable.
2. During meditation, if you have an itch or cramp or the dog starts barking, deal with it. You can get back to your meditative state very quickly without starting from the beginning of your session/technique.
3. Meditation does not have to cost thousands of dollars to learn. There are some great meditation programs that cost a few hundred dollars. And the most intense meditation experience of my life cost me $2000. But that does not mean that price always equals quality. Experiment with different techniques before investing a lot of money.
4. Complicated hand positions, known as mudras, are not something to concern yourself with. There was a cover story in a Chicago newspaper that showed a meditator sitting cross-legged with candles lit and an intricate looking hand position. A few people immediately commented to me that the picture was a turn-off and a detriment. Don’t worry about your hands in meditation. See point 1, get comfortable!
5. Meditation technology can help speed up your learning curve significantly. Binaural beat technology helps get your brain to focused levels of perception. See how this works.
With those helpful hints in mind, what is something you can do to attempt a meditation experience right now? Here is a very simple focused breathing exercise. Follow it with as much attention as you can muster up. I learned this at the Ananda Spa in the Himalayas and loved it. Over the years I forgot about it, and then heard it again at a downtown Chicago yoga studio. It was the deepest meditation I had that month!
Focused yoga breathing exercise (also known as pranayama):
Next, close mouth and put tongue on roof of mouth.
Breathe at a comfortable and natural pace out your nose.
Close your eyes.
At the top of your inhale, hold your breath for a 3 count.
Exhale completely until you feel like you are at the bottom of your exhale.
Hold your breath for a 3 count.
Inhale completely until you feel like you are at the top of your inhale.
Hold your breath for a 3 count.
Repeat this for at least 5 minutes.
As simple as the above breathing exercise sounds, keeping focus on it for a few minutes can drop you into a meditative state. The counting of the breath gives you mind something to put its attention on so that it doesn’t get scattered with a myriad of other thoughts.
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