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‘Meditation for Beginners’ Category

When looking for easy ways to meditate you should try easy things like breathing for one. Make sure that you are in a room that you will not be bothered at least for an hour and practice on breathing in and out slowly and deeply. If you can try to hold these breaths in for a couple seconds each time.

The most popular way to meditate is the breathing method and when you want to do this you should be alone in a room and sit or lay with your eyes closed. You should take at least ten breaths in and out within a few minutes time. Sometimes it does help if you can hold each breath in for about a second or two.

Learn to Meditate – More Info

Put Your Headphones On! – FREE Deep Zen Meditation

There are many different things to consider when you are looking for easy ways to meditate. Some of the things to consider are if you are going to be left alone long enough to meditate correctly. You should have plenty of peace and quiet and you should be completely relaxed.

One form of meditation consist of walking. But this will allow you to be out in the world around people. Some people can shut things out pretty normally and easily. The best way to do the walking meditation is to go to the park because it can be more quiet in the late afternoon.

You can also meditate by going to a hypnosis and they can pretty much take you on a journey through your mind that will allow you to go to a more relaxing place. Going to a beautiful place can be more relaxing then just having peace and quiet.

No matter where you meditate, try to make sure it is a comfortable place that your body is use to and that you can be completely comfortable no matter if you are standing up or laying down. Personally I think meditation can be easier if you are laying down as opposed to sitting down. This is up to you depending on your personally relaxation needs.

Learn to Meditate – More Info

Put Your Headphones On! – FREE Deep Zen Meditation

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How do I meditate? is a very common question and one of the first things to consider is meditation posture. To begin with, there are many elements of a meditation pose that are important and posture is key in any meditation position because it’s laying the foundation for the rest of your practice.

Here are 5 Tips for Perfect Meditation Posture:

1. It’s important to sit tall in an upright position versus sitting in a slouched position. When you take a seat (regardless of the position you choose to sit in) pay close attention to your spine and ensure that it’s stretching in a straight upwards. Visualize a string running through the center of your body. Someone is now pulling that string towards the ceiling. Softly stretch your spine towards the ceiling but remember to keep your spine and muscles relaxed rather than tense.

2. Now that your spine is straight and relaxed, adjust the other areas f of your body. Relax your shoulders and push them gently down. Relax your neck and adjust your head so you’re gaze is directly in front of you or slightly downwards. Do you typically store tension in other parts of your body such as your upper back or shoulder blades? If so, take a few moments and focus on relaxing these areas as well.

3. Adjust your arms and hands into a comfortable, relaxed position.There are 2 common positions for you to choose from. You can either sit with your palms faced downwards, resting on your knees or you open your palm towards the ceiling and place your thumb and middle finger together. Remember to always relax your arms, hands and fingers throughout your entire meditation practice.

4. Now for your eyes…You can choose to keep your eyes completely open, entirely shut or somewhere in between. Personally, I prefer to meditate with my eyes closed as it helps me to disconnect with the outer world and re-connect with my inner world.

5. Last but definitely not least is the reminder to sit still throughout the duration of your meditating session. Don’t get me wrong, there will be times when you have the worst itch of your life or you suddenly feel a pain in your body. Take this opportunity to deepen your practice, remain strong and resist the urge to scratch or move.. Remain still and allow the distraction to pass.

Give these 5 steps a whirl next time your meditating and remember that your meditating posture does make a difference in your practice!

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So you’ve heard a ton of information about meditating and you’ve finally decided to give it a shot….Only problem now is that you have no clue what to do!

That can easily be changed and if you keep reading this article, you’ll find a very simple how-to guide for the meditation beginner. Realize that this is a simple guide for you to follow, but that many programs, audio’s and guided meditations exist.

When I first started my meditation practice, I found guided meditations very useful and now I can easily meditate on my own anytime I need a quick refresher!

Here ’s a simple 10 step guide to ensure your meditation practice is a success:

1. Set the intention to make meditation part of your daily ritual

2. Choose your perfect meditation place. To begin with, I recommend meditating in a quiet, distraction-free place. Don’t forget to consider the lighting in the room too. Maybe you’ll be more relaxed with dim lights?

One of my favorite things about meditation is that it can be done anytime, anywhere and it’s easy to fit into my schedule no matter where I am! If you want to meditate at night or in the morning, you can or maybe you choose to meditate inside most days but outside sometimes too. The choice is all yours when it comes to your personal meditation practice

3. Set a timer or alarm for 10 minutes otherwise you’ll be tempted to open your eyes and check the time.

4. Be seated and re-adjust until you’re in a comfortable position and don’t forget to adjust your posture if need be. Sit straight and upright but make sure that you don’t tense up. It’s important to be in a relaxed position.

5. Take 5 deep belly breaths. When you inhale through your nose, feel your belly expand (rather than your body stretching upwards) and as you exhale through your mouth feel pull your belly button inwards towards your spine.

6. Now start to relax your entire body. Starting at the top of your head and working your way down to your toes, visualize all of your body parts relaxing with every breath you take.

7. Now simply allow yourself to “be”. The goal here is to achieve a peaceful, thought-free mind. This is challenging at times, but it will get easier as your meditation practice progresses.

8. If thoughts enter your mind or you experience outside distractions, don’t give up! Simply acknowledge the distractions but don’t continue to focus on them. Bring your attention to your breath. Notice how your body feels as you deeply inhale and visualize all of the toxins and worries leaving your body with each exhale.

9. Continue sitting in this position, focusing on your breath and allowing thoughts to simply flow through you until the timer goes off.

10. At the sound of the timer, take a deep breath and slowly open your eyes when you exhale. Do some gentle neck rolls and any other stretches you desire.

Congratulations! You’ve successfully completed your 10 minute meditation session. Make sure to meditate again soon (tomorrow or even later today!) because like most things in life meditation takes practice and dedication and it WILL get easier over time!

Here are a couple of links to free guided meditation audios for you too! Try them out and good luck with finding the perfect meditation guide for you

Free Guided Meditation: Silva Centering Exercise

Free Meditation: Thoughts Shape Reality

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It used to be that meditation was only used as a discipline technique in the Middle East. This isn’t the case anymore. This form of relaxation is now being used by individuals all over the world. Here you will understand how to meditate deeply and ensure a positive and pleasing experience.

In order to reflect in a shorter amount of time than usual, a routine spot that is used every day will allow for this. Even though the time is brief, your level of meditation will reach a lower level. Your space should be free of noise, and stress. A soothing environment works best. Any destination will work as long as you are not interrupted while in the process.

An effective, healthy state of mind is important to an enjoyable meditation. If fatigued, angry, or tense, you will not reach a deep level. Sometimes, a brisk walk or jog may just be what is needed. Try a positive activity that will relax you and allow you to focus all of your energy on the actual experience.

For some, finding the right time can be a hassle. It is important that you plan a certain part of the day to devote to your meditation. Both the mental and physical demands that an individual endures on a daily basis, will keep you from enjoying a satisfying experience when the time comes. This is why for many, the morning hours are preferred. This is due to waking up refreshed without having a day full of stress weighing on your shoulders.

Meditation aides are quite effective at helping you reach a deep level of reflection. Your mood and state of mind will benefit greatly from these items. Try adding a water fountain to your spot. When you hear cascading water, your mind is soothed and relaxed. Incense, are a pleasant way to add an aromatic enhancement. Many scents that calm the mind are available. By utilizing candles, you are not only adding a natural light source, but improving the room as well. Certain shades have different effects. If perception and spirituality are trying to be achieved, indigo or purple candles should be used.

When you practice deep breathing, your desired level of deepness is able to be obtained. To do this, begin by sitting upright inside your meditation area. Close your eyes and take a deep breath. Starting at one hundred, slowly count backwards and envision a soft, blue ball hovering over your head. While continuing to count, focus on this ball touching each part of your body while moving downwards. With each caress, envision it relaxing the body part. Upon finishing, the ball should have landed at the very bottom of your feet. By doing this, you have achieved a greater level of meditation and are ready to reflect.

It is important that before you begin meditation, you are fully unwound and tranquil. By being in this state of mind, you will allow yourself to fully enjoy your experience. By understanding how to meditate deeply, you will have begun a new, positive beginning.

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Although meditation has been around for thousands of years, until recently it seemed like something that was strictly a spiritual pursuit. Now, so many medical professionals believe in the benefits, many more people are thinking of learning meditation. For better health, and especially to relieve stress, it is a great practice to begin.

The Ultimate Meditation Kit – Guided Meditations

The key is slowing down and relaxing your nervous system. By focusing on your breathing and relaxing your mind, the nervous system relaxes along with your entire body. This has been proven in many studies which show an improvement in various medical symptoms specifically and in stress generally.

Once you have decided learning meditation is for you, where do you start? Just a little bit of searching will yield hundreds of forms of meditation, and many different ways you can learn. Do not get overwhelmed by the choices. You can start out very simply.

A very simple way to start meditating is by breathing, something you were doing anyway. In this case, you want to try breathing slowly and deeply but naturally. Try to imagine that you are breathing into your stomach rather than your lungs. Every time you breathe in and out, count one. When you reach ten, just start all over again.

Most meditation forms will talk about needing to empty your mind. For most of us, this is easier said than done. In this form, your mind is busy counting breaths but not so busy that it can not relax. And your nervous system will start relaxing simply by breathing this way.

Anytime you want to change your habits, it is easier said than done. So do not try to put in an hour a day learning meditation right from the start. First, find a time and place when you will not be disturbed and then begin with a small amount of time. You can work up to more if you like but try to get the consistent habit first. And do not worry if you find even a few minutes difficult at first. Over time, and with consistent practice, the difficulty will start to fade away and the effects on your health and well being will come even faster.

The Ultimate Meditation Kit – Guided Meditations

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Meditation can lead to feelings of peace and a greater sense of self awareness. There are several different forms of meditation, and you may do some every day and not ever realize it. Ever lose track while you are driving the car? That far away feeling is a type of meditation. Resting quietly can be another type. Read on for secrets to learn how to meditate.

A lot of people prefer the more physical ways to meditate. Many people do Tai Chi and Yoga. There are some meditations that involve both physical activity and tranquility. Any form that brings about a fixed mind, with a sense of higher feeling of well being can be classified as a type of meditation.

Meditation is good for your body, not just your mind. Due to its effects on the physical body, it has been used to treat both stress and pain. It has been researched extensively for its stress relieving capabilities. If you need to lower your blood pressure and relieve stress, mediation may be able to help as a drug free way to go.

Meditation consist of certain positions that allow you to be comfortable for long periods of time so that you can heighten your self awareness and let go. Begin by sitting on a cushion and straightening your spine, but try to be relaxed. You have to tilt your pelvis a little forward so that your jaw, teeth, tongue, and chest are in the correct positions. When you are in the right position, you are able to remain this way for a long time. If you are unable to sit on the floor, you can sit on a stool or a chair.

Personal and spiritual beliefs dictate hand and eye positions. Some have the right hand on the left, with thumbs touching, as the Buddhists, but it is not required. Meditating with the eyes closed is the most common, however, some meditate with them open or partially open. Different eye positions are supposed to cause different states of awareness to the brain.

The legs are usually crossed. They can also be in a position of half or full lotus. Some people like to sit on their heels. Any of these positions is fine as long as you are comfortable.

All forms of religions use the mantra, and it is most likely the most important part of meditation. A repeated prayer can be a form of mantra. The mantra is a series of repeated chants, prayers, humming, anything to free the head of clutter and bring on a meditative state. The mantra causes the tongue and palate to stimulate the brain.

You can decide to perform meditation in many different ways, the most important thing is the benefit to your health. It does not have to be based on a culture or religion. The information above should provide you with enough to start a new journey in your life and learn how to meditate.

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You have probably heard about meditation. Perhaps you think it is one of those silly new age style practices that has no real substance, yet you are still curious to try it anyway. Or maybe you have read a bit about it and have a bit of an idea of the real benefits that meditation can offer. Whichever applies to you, the purpose of this how to meditate for beginners guide is to give you a simple introduction to what meditation is and how you can start practicing it.

When a person meditates, the constant mental chatter starts to settle down, leaving behind a sense of peace and increased awareness. There a wide number of meditation methods, all with their own unique benefits, but in this guide I present to you a simple breathing meditation.

Sit in a comfortable place in a quiet room with subdued lighting and away from any strong stimulation of any kind. If there are unwanted sounds nearby, you can put earplugs into your ears if you wish.

As you sit still, with your eyes still open, gently become aware of your breathing. Do not try to control your breathing, just simply become aware of it. Observe its natural flow in and out.

As you feel yourself become relaxed, gently shut your eyes whilst still observing your breath. Start to observe your thoughts as they pass through your mind like clouds in a sky, without getting involved in them. Your goal here is not to try to actually do anything, but rather to just simply BE. Just be aware, and allow things to be just as they naturally are.

As you become more and more relaxed, you may find yourself experiencing feelings that you have never experienced before. These may come in the form of a floaty feeling, or a feeling of inner spaciousness, or even a feeling of being completely bodiless. Or you may just find that your mind goes completely blank. Or you may not experience anything like this. You may even find that your mind feels like it is busier than it was before you started meditating. This is all fine, and it just means that you have increased your awareness of whatever is going on inside you. The key thing to remember is that there is no particular experience you should experience whilst meditating. All you need to do when meditating is to sit and be aware.

After a short while, begin to slowly open your eyes gently. As you now sit there with your eyes open, gently become aware of the room around you again. Just sit for a few minutes and be aware of your surroundings. Then once you are ready, carry on with your day. Try to do meditate at least once a day, but preferably twice.

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Nowadays, stress is very common. This is why some people like to find a simple way to meditate in order to relax and “get away from it all”, if only for a short time. If you never did this you will need to follow some useful tips. You have to be able to detach yourself from all the daily stress.

Meditate using Guided Meditation Audio – Further Information

If you are already doing Yoga most probably that it’s very easy for you to meditate. You will be surprised how many Yoga classes there are. If you don’t have the time to join you can also do it by yourself. You can read a book or you can find information on line.

One of the most simple ways to achieve meditation is by listening to a relaxing CD. The songs must imitate the sounds from the nature. For example one song can be just with birds singing. Keep your eyes closed and imagine you are near those birds. You should lay down for about one hour while listening to the CD.

Being alone in the house will make it easier for you to meditate. When the rest of your family is home it’s impossible not to get distracted. It’s important to have the lights off so you avoid focusing on anything else. Remember to turn off the TV.

Use your hobby to help you meditate – this is an easy way to start. For example if you really love to draw and it helps you relax, try to use this in your favor. Draw a picture from the nature. Focus only on your drawing. You must imagine yourself as a part of your picture.

Many people think that meditation is very difficult to achieve. You will be surprised to see how easy it can be. You just need to really focus. Forget for a few moments about your job and financial problems. If you do this you will find new solutions to all your problems.

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Rejuvenation of the body and mind are important aspects in maintaining a stress free busy life. Using these three easy meditation techniques will help you accomplish this in a small amount of time in your busy day.

Learn to Meditate – Further Information

1. The first and easiest out of the three is a techniques referred to as mantra meditation. This technique works with repeating of natural sounds or repetitive words. Examples include heartbeats, running water from a creek or fountain and a chant that you keep repeating to yourself. These can be very simple for you to begin. While saying the chant or hearing the sounds, regulate your breathing until it is in tune with these sounds or chants. Soon you will start to feel the relaxation taking hold and feel revived and relaxed. Normally this is done for about 15 minutes.

This technique is called the deep controlled breathing technique. You should find a place you will not be interrupted and that is very quiet. Make yourself comfortable in any position you want. Closing your eyes get a vision of a clear mind, no thoughts at all. Take a very deep breath and while taking it start a count of three then release this breath to a count reaching six. You will want to keep this going for at least 20 minutes to benefit the most out of it.

You are now going to learn the meditation called the yellow light technique. You want to visualize something you wish to come into your life and watch as you see it arriving. Get a very clear visual of this within your mind. You will see this visualization and see a glowing yellow light engulfing it. Then slowly watch as this yellow light takes your wish or goal up into the clouds. You want to keep the vision of you receiving this in your life, now take a breath and let the light disappear far beyond your sight. Know that it is in the world gathering enough energy to manifest itself within your life.

Regularly combining yoga and any of these three techniques is a positive way of restoring health to your entire body and soul.

Start on the road to better more relaxed you by applying these easy meditation techniques into your everyday life now.

Learn to Meditate – Further Information

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Many of us have tried to meditate at some point in our life. You may have been inspired by a friend or the benefits of meditation. It’s not like a physical task where you go do it and it’s done. It’s more at the mental and intellectual level. So, meditation for beginners is often a challenge.

For what you put in, you get a lot in return. Mental peace, stress relief, relaxation, blissful happiness, improvement in memory and concentration are some of the profound benefits you can enjoy for the rest of your life, once learnt correctly. The key to good meditation are the right steps and techniques.

You should know the right place and position to start. If you have a guided meditation, that’s even better. Nothing like having a personal trainer help you at every stage from the start to the finish line. If you try to do it on your own without any aides or help, it may become a daunting task.

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The first step is to close your eyes and focus. The last step is to experience eternal joy and peace. To progress yourself from the first to last step, you need to go through many other steps in between. You should know what these are and how to lead your mind through them.

Meditation is an ancient art and has always worked with people from different backgrounds. Once you have learnt how to achieve this, you will realize how lucky you are to experience this wonder feeling of joy. All other external things then become oblivious and minor to you.

There are many kinds of meditation and you should be able to choose the right one for you. As it’s a mental process, reciting words may help you concentrate. You can learn how to let go of the physical world and connect with your inner self. Meditation for beginners is made easy and simple so you can start doing it right away.

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(Guest Post)

If you are serious about meditating it is essential to set yourself a schedule or timetable so you can meditate on a frequent basis. You don’t have to meditate every day, but you do want to organize your life so you have some time set aside on a regular basis.

Meditation is regularly misunderstood by those that do not practice it. However, just because people do not understand the principles behind meditation does not mean that it is not a worthwhile thing to do. Many people that practice meditation on a daily or regular basis have reported that they feel better both physically and mentally. Scientists have conducted studies that have identified those who practice meditation regularly live longer than those who don’t. In fact many people have said that daily meditation has even helped them feel younger.

Totally Tranquil - Guided Meditation for Relaxation

Don’t be put off by the task of having to try and organise a daily meditation schedule. There is lots of resources and help available both on and offline. You will probably be able to find local daily meditation classes and seminars that are run at a convenient time to fit in with your lifestyle. If you are slightly self conscious about meditating in front of others, search the net for daily meditation. Here you will find a wealth of information and aids like: music, mats, cushions, benches etc. You will also be able to find meditation instructions for the beginner which is always a great help. Read a few books and study a few guides and before you know it you will be meditating with the best.

There are many benefits to daily meditation and some of these are:

1.  Freeing your mind. In the society we live in there are a lot of strains and stresses in everyday life. Having the ability to relieve that stress and free your self on a daily basis is very rejuvenating. If possible meditate on a daily basis for this reason alone.

2.  Physical exercise. Meditation does not have to mean sitting still for hours on end. It is important to stretch your muscles both before and following daily meditation. This will help make your body more supple and will help you to stay comfortable whilst meditating.

3.  Feeling young again. As daily meditation helps you to feel young this is a huge benefit. You will get an increase in both physical and mental energy which will help you in your day to day life.

The benefits of daily meditation are not instant. (There are very few instant benefits in life). Just like a tree takes a life time to grow strong, meditation takes a long time to slow down the aging process or rejuvenate the mind, body and soul. The sooner you start to meditate and the more often you meditate, the quicker you will reach your goal. This is one of the key reasons why daily meditation is beneficial. Meditation is not something that you can over do. You possibly don’t want to spend you whole life in a trance, but even if you are able to spend a few hours a day, it will not do you any harm.
Author: Nigel M
Nigel is a successful webmaster and publisher of a Natural Medicine website. This site features articles and information about Daily Meditation.

Article Source: http://EzineArticles.com/?expert=Nigel_M

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Learning how to meditate is similar among a lot of different cultures and religions. This stays true in many aspects of practicing meditation, from learning how to breathe properly, proper posture, when to meditate, picking the right place, planning your meditation and understanding our thoughts and emotions. It is important to take all these things into consideration but don’t get too consumed with perfecting any one thing when you start to learn how to meditate. To experience the incredible benefits of meditation it will take a commitment and desire before you begin to unravel the layers that have defined your life for so many years. It is important that you learn how to meditate the correct way to get the most from your meditation experience. Using a guided meditation audio will help concentrate your mind and deepen your meditation experience.

Choose Your Meditation Spot

The best place to meditate is one where you won’t be distracted and can spend time alone without interruptions and noise. Find a comfortable room that gives you a feeling of peace and serenity. The room you choose will start to absorb the vibration you create during your meditations so if at first you don’t have a perfect spot don’t worry – you will be programing the area you choose. Very soon you will be able to reach much deeper meditative states and your meditation area will continue to absorb and reflect your energy.

Best Time To Meditate

Try to adopt a routine and a consistent time that you meditate every day. A good time to meditate would be in the morning before you’ve been inundated with the stresses and demands of your day. Our daily lives stress us physically and mentally, which makes it harder to relax and get in the correct state of mind to relax.  Be consistent with your daily morning ritual and you will notice that your day will unfold in a much different, joyful way.

Choose Your Meditation Plan

When learning how to meditate it’s necessary to have a good plan. You must be in the right state of mind to have a productive meditation. Meditating as soon as you get home from a long day is not a good idea because it will take the better part of your meditation just trying to relax. A good idea would be to take a short walk to unwind from the demands of your day. If you are tired than maybe you can take a cool shower or even an energizing fresh fruit drink.  It is very important to approach your meditations with the best mindset and will help you gain the most from your meditations.

Proper Meditation Posture

There are many different postures you can use when you are meditating but when you are just learning how to meditate it is best if you began in a seated position.  Sit on the floor on a cushion or in a chair that has a straight back. Imagine yourself attached to the surface you are on and allow the energy to flow unrestricted from the floor, up your spine and out through the top of your head. Picture your body being pulled upright by an imaginary rope that is attached to the top of your head. This will provide a channel for the energy to flow through as it journeys up your spine and out through your head

Gently place your hands on your lap with your fingers relaxed and spread apart slightly. Tuck you chin down and start to relax you jaw and your tongue. Place your tongue to the roof of your mouth or up against the upper teeth with you mouth open ever so slightly. With half open eyes gaze out and relax your vision by seeing but not really focusing on anything. Place yourself in a state similar to that of a trance where you are aware but not aware at all. Same thing with any sounds you hear, just let them sail away without any conscious recognition. They become a background symphony for the experience of the meditation, having no more importance than the background sounds we hear and ignore all day long.

Using Your Breath

As our minds seek to keep control our thoughts begin to run wildly. Let go of these thoughts and start to focus on your breathing. Counting your breaths is a good way to stay focused. As you breathe deep into your belly and then breathe out consider this a count of one. Try counting 15 to 20 breaths or how ever long it takes to train your mind to be quiet. As you breathe in picture yourself breathing prana energy in and as you breath out picture all your tension and stress being released with each breath. Prana is the life force of the universe and is all around us. Learn to tap into the universal source of energy by visualizing breathing in prana energy.

Revel in the Benefits Of Meditation.

As you start to master your thoughts and your body you find that you are in that place where you are now in control of your emotions and health. That area within where the mind is no longer the controller of your destiny and controller of your fate. You are starting to relax and experience what it means to be in a basic state of harmony and joy, a boundless place of deep understanding and serenity. A level of consciousness that shows you that you are more than you think you are. You are breaking free from your restraints and are no longer bound by the illusions you have placed on yourself.

Enjoy learning how to meditate and as you begin your journey you will find using guided audio meditations really helpful.

Do these meditation techniques everyday for the best possible results.

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A meditation teacher will tell you, “Meditation is inner astronomy. You discover the stars, the moon and the sun are all inside you.” The allure of learning to meditate is the belief that Eastern philosophy and practice holds the key to understanding oneself. One may go through his or her whole life, always feeling that there is something more to life than the 40-hour work week or following a set of life stages that has been predetermined by societal norms. Meditation brings a sense of fullness, completion and tranquility to those who practice, which is a wonderful coping mechanism in today’s high-stress environment.

When you’re first learning to meditate, then you may want to try the sit-stand method to prevent muscle cramps or fatigue. Quietly meditate for fifteen minutes, then stand for two minutes. Sit for another fifteen minutes, then stand for two minutes. Sit for a final fifteen minutes to finish your 49-minute session. To complete this meditation exercise, you can make a tape/CD of silence with the sound of a bell or gong to alert you when it’s time to sit, stand or end meditation. Pupils of this technique practice feeling the continuum of the meditative flow through the body and into the legs, with the body in motion but the consciousness remaining constant.

When students are learning how to meditate, position is emphasized because sitting upright allows energy to flow straight down the spine and back up again. Participants are able to take deeper breaths and remain mentally alert, even as the body moves into a deeper state of relaxation. There are two cushions the meditation group may use: the zafu and the zabuton. The zafu is a thick, pillbox-shaped cushion that is usually round. A zabuton is flatter, more like a dinner table seat cushion. There are also gomdens (taller square cushions), kneeling benches and yoga mats used in meditative practices.

One obstacle many people face when learning to meditate is drowsiness. Many new meditators feel they will be most comfortable lying in a darkened room. However, once heart rate and circulation decreases while meditating, sleep chemicals like melatonin and dopamine will also be released. The end result will be a state of sleep-hypnosis and not true meditation. Meditation instruction trains your body to be as if sleeping but your mind to be fully aware. Your teacher will probably instruct you to sit on a floor cushion with your legs crossed and your eyes open, cast slightly downward.

More and more people are learning to meditate, now that the benefits of meditation have been scientifically studied. There is much left to learn, yet brain scans are showing researchers that just 40 minutes of meditation each day can actually change the composition of the brain. Participants in the 2009 Massachusetts General Hospital study increased the thickness in cortical regions of the brain related to visual, auditory, sensory and internal perception. This is also the hemisphere of the brain associated with focus, concentration and awareness. Additionally, meditation was found to slow age-related thinning of the frontal cortex.

In today’s stress filled society, meditation might be just what you need to manage your life more effectively. Learning some easy meditation techniques can calm and focus your mind, and help you gain awareness of yourself and your surroundings.

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