Meditatiion for beginners
Before you Begin
• The best time to meditate is just after waking
in the morning.You will find it easier to slip
back into the theta state of consciousness, since
theta is normally experienced when you are
half-awake and half-asleep.
• Minimize distractions- phones, TV, radio, etc.
• Remove any tight or restrictive clothing, such
as shoes, ties, and belts. Loosen your collar or
top button of your shirt or blouse.
You may either sit or lie on your back to
meditate.
Sitting Position
Sit a comfortable chair with your back straight.
Lotus position
The Lotus Posotion is the "classic" meditation
position, back straight, knees in front and
spread out, left foot on right thigh, right foot
on left thigh. Sitting on a pillow is helpful.
Laying Down
lie flat on your back in bed, or on the floor on
a mat or futon.
For all positions: Do not cross your arms or
legs. Hold your hands with your palms up. Touch
the thumb to the middle finger on each hand to
form a circle.
Reaching the Meditative State
1. With eyelids closed, turn your eyes slightly
upwards (about 20 to 40 degrees). This will help
to trigger ALPHA brainwaves.
2. Breath slowly and deeply.
3. Relax your body parts in this order.
• face muscles
• mouth, jaw, and tongue
• neck
• shoulders
• back
• arms
• chest
• stomach
• legs
• feet
While Meditating
• If your mind drifts away from the meditation,
don't become concerned. Simply LET GO of the
distracting thoughts... let them float away like
balloons. Then return your attention to the
meditation.
•
Important: Don't TRY to
meditate. Meditating is like any other skill, it
must be learned. When you are ready your mind
will go into meditation.
• Don't worry if you are doing it right. There is
no "right" or "wrong" way. Don't judge yourself,
just think of it as a relaxing break in your day.
• Remember...don't try to force it, or "work" at
it. It takes time to learn to relax and let your
mind go. Just let it happen. It will. That's the
irony of meditation. It will happen if you let
it- but notif you try too hard. It's like trying
to make a flower bloom... if the flower doesn't
open today you shouldn't become upset. Just let
theflower open at its own pace- and enjoy every
moment.
• Repetition is the key- meditate every day.
