Meditation for Beginners: Get Started Today

Meditation is an ancient craft, used for centuries for spiritual enlightenment. These days, doctors and psychologists recognize the health benefits that can be achieved through regular meditation. It is used to treat depression and anxiety disorders; is useful for patients with terminal illnesses; and is one of the most effective non-chemical treatments for severe stress. Regular meditation helps you sleep better, think more clearly, concentrate and focus better. People also report being more productive at work, and feeling happier, when meditating. This meditation for beginners article will help you get started.

You may have seen pictures of meditation poses and elaborate shrines for meditation. However, you can meditate in any quiet space, sitting comfortably in a chair, or on a cushion or stool on the floor. Plan ahead for your meditation sessions - set aside the time and allow for about 20 minutes, remove interruptions, dress comfortably. Be prepared to sit quietly for a while after meditating to increase the benefits and get the most from your session.

Keeping a meditation diary of sorts is a great way to record your thoughts, feelings and ideas after your meditation. You might feel inspired to write poetry or to draw/paint afterwards. You may be surprised and delighted at the new ideas, insights and clarity of thought that come up for you.

To get started, sit comfortably in your quiet corner, on a chair, stool or cushion on the floor - wherever you are most comfortable and feel supported. It is important that your position is free of tension and discomfort, and that your back is straight.

Now take several deep, slow breaths, breathing right to the bottom of your lungs. As you breathe in, have a mental image of drawing in a feeling of peace; as you breathe out, feel that you are expelling all tension and worry. If you like, repeat in your mind as you breathe - "I am breathing out worry; I am breathing in peace."

Return to your natural breathing and observe how it flows in and out, cleansing and refreshing your body. Relax; feel the peace and calmness envelope you. Continue to focus on your breathing, and when thoughts enter your mind, observe they are there and then gently remove them. Don't worry about these random thoughts; just observe them and let them go and continue to watch your breathing.

When you are just starting out, keep your actual meditation to about 5 minutes, gradually extending the time as you become more experienced. Don't stress about how you are doing "it", whether you are meditating correctly or whatever. You will develop the necessary skills of quietening your mind and entering a deeper state of meditation in time. Variation to your meditation practice is a good idea. You can play some music or tonal sounds, follow guided meditations or light a candle and gaze at the flame as you meditate.

Commit to meditating at the same time each day to develop the habit; try different times of the day to find what suits you best. Apply these meditation for beginners tips and the many health and psychological benefits will start to manifest in your life.