Beginner’s stages to sitting meditation

To begin to meditate it can be quite daunting at the start for anyone. Even when you start to practice, you are unsure whether you are doing it right or not. I will take you through some bullet points to fast forward you to the next stage of your journey.

  • Find a quite place where it’s comfortable.

If you are flexible then you are very lucky but if you are anything like I was, then you will need to slowly become more flexible through stretching.

  • When sitting you can use a chair or sit on the floor and use something comfortable underneath your bottom. The idea is not to hurt your knees or feel uncomfortable.
  • There are a number of ways to sit on the floor but I prefer the Burmese position. I personally find this the most comfortable.
  • You may find using a blanket is beneficial
  • When you are ready and feel comfortable, set a timer.
  • Set your timer for 5 minutes and build up the time as your sessions improve. So week one could be 5 minutes and week two you can increase to 10 minutes.

There are many ways to start developing mindfulness, so I will go through a few of the techniques, it will all lead to the same point.

  • Focus your attention on your stomach as it rises and falls with every breath.
  • Every breath you breathe in, you bring in colourful light. While you do this you can also imagine that you are slowly filling up your body with clouded light, one layer at a time. As you exhale, you fill the room with kindness.
  • Focus your attention on your breath passing through your nose on inhale and exhale.
  • Try to maintain good posture; this will help to keep your mind buoyant during your practice.

Your practice is not a race to the finish line; the idea is to bring yourself back to the start of the line and then forget about the beginning middle or end. Over time you will start to find your practice much more than a breathing exercise, it will become your home.

James Bushell
James has been interested in holistic health for about 10 years, exploring mind, body and spirit and adjusting his life accordingly. His practice is simple, to learn to find balance and just be happy

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