Beginner Meditation: Spiritual Benefits

Focused Breathing Techniques & Non-Doing Tips

Jon Kabat-Zinn in Full Catastrophe Living said,"Meditation is really a non-doing. It is the only human endeavor I know of that does not involve trying to get somewhere else but, rather, emphasizes being where you already are."

Meditation invites you to focus on nothing but your own mind and your breathing. You concentrate on where you are and your sense of well-being. Some meditate after exercising or as part of a religious or spiritual practice.

Meditation can channel your thoughts and facilitate a more positive state of mind, alleviate stress, and increase happiness. To begin your meditation practice review your options.

Types of Meditation

Other well-known and popular kinds of meditation:

• Chanting
• Musical
• Spiritual
• Chakra
• Transcendental

Meditate in a Peaceful and Quiet Spot

Find a quiet place to meditate. Turn off all music, phones, computers, etc. and embrace the silence. Place yourself in a room where you cannot be easily interrupted and where outside noise cannot disturb you.

Some people also like pillows and comfortable fabrics, incense, talismans or statues that suggest thoughtfulness or plants and bright windows that bring nature indoors. Favourite spots include rooms with patio doors and skylights or outdoor spots with a view of a pond, fountain, garden, forest or mountains.

Sit Up Straight to Meditate

Once you have chosen your spot, sit down on either the floor, a blanket, a pillow or a chair. Wherever you chose to sit, make sure you are comfortable. Then, sit down in lotus position, with your legs crossed and your hands in your lap, or on your knees.

To ensure that you are sitting up straight in lotus position, Craig McGuigan, a counsellor at Vancouver Island University, explains that you should imagine that your spine is lining up one vertebrae on top of the other, similar to a stack of coins. Some people do meditate lying down, as after a yoga class, but this risks drifting into sleep. This is a personal preference and experimentation is key.

Concentrate and Clear the Mind

Now it's time to focus and concentrate. There are two ways that you can do this: either close your eyes, or focus on a spot on a wall where you cannot be easily distracted, then breathe. Observe and listen to your breathing.

Thanissaro Bhikkhu reminds you to notice the different traits of your breath as it enters and exits your body, as your chest rises and falls. Do this for at least 15 minutes.

You may often find your mind floating off topic, and thinking about tasks your need to do in the day, or things you forgot to accomplish, etc. When this happens, refocus on your breathing. Be in the moment rather than thinking about what you are going to make for dinner that night.

Meditation Resources

If you follow these 3 steps, you will hopefully be more calm, centered, and relieved. There are many more intensive and developed forms of mediation that you can explore if this is for you.

Meditation for Beginners by Jack Kornfield, and 8 Minute Meditation by Victor Davich can help you find a form a mediation that is perfect for your lifestyle, You can also pair these with online meditation videos and instructors.