7 simple steps: Meditation for Beginners

A simple way to start meditation and develop it as a habit

1. Where to Meditate?

• Choose a room with a closed door, with silence, and free of distraction.
• Preferably don’t meditate on the bed you sleep in. It carries Tamasic energy i.e. you will tend to feel lethargic.
• But if you don’t have any other place, do it there.

2. What is the correct posture for Meditation?

• Sit with your spine erect. This is very important.
• Make sure your head, neck and spine are in a straight line.
• Take all the support you need through cushions or lean against a wall. Just make sure you are feeling comfortable.
• Don’t sit on the bare floor. Sit on a soft mat or a mattress which insulates you from the ground and gives some cushioning
• Once you are comfortable, close your eyes. Keep it that way. You are now ready to start

3. How to Meditate? What to focus upon?

• Now slightly open your eyes, just a little bit, so that your nose is visible. Focus on the tip of the nose. This is important. It will help you focus better.
• When you do this you will realise that your eyes are almost closed but slightly open. With practice, you will become better.
• Focus on your breath!
• Take a deep breath, and exhale slowly.
• Breathe from your stomach. Expand it fully. Very important. Now starts the meditation

4. How to breathe while Meditating?

• Breathe from your stomach
• Take a slow and gradual deep breath till a count of 4 i.e. Inhale for 4secs. Observe your breath as you inhale. Feel the air go inside your nose.
• Now, hold your breath for 5 secs. Count it in your head.
• After this, exhale slowly till a count of 6 seconds. Observe the air as it goes out of your nose as you exhale.

5. How long to Meditate?

• Repeat this inhale- hold- exhale cycle for 7 mins, minimum.
• Put an alarm if you wish, or just do it till you feel comfortable

6. What if Thoughts take you away?

• If Thoughts are coming and taking you away with them, then the moment you notice this, bring your focus back on your breath.
• Don’t feel guilty. It is absolutely normal. Your brain wants to think for it has become its habit. It will try its best to take you away from your focus.
• Thoughts will come, but as you practice more, the thoughts will slowly stop bothering you. You will feel peace.

7. How many days should I meditate?

• Do this practice for at least 7 days for 7 minutes minimum.
• When you have done it for 7 days successfully, give yourself a pat on the back, you have done a GREAT job already.
• Revise your target now and do it for 21 days. Extend your time as much as you want. If you can’t extend your time, no worries, still do it for a minimum of 7 mins. But I bet you will end up increasing your time.
• When you have done it for 21 days, you will feel more in command of yourself. You will feel better. Try and extend the duration of your Meditation session to 21 mins
• If you are able to do this successfully for 21 days, then again pat yourself. You have done an absolutely awesome job. You probably now have started liking Meditation. If not, then you were not doing it right.
• Revise your target now and try to meditate for 100 days. If you do this, Meditation will become your lifestyle!

Once you are able to do this, you will notice that you feel calmer. This will happen from Day 1 itself. As you do it more and more, you will feel peaceful. Depressive thoughts will reduce and gradually go away.

Meditation is not magic. It is a skill which requires continuous practice. With practice, you become better.

If you find this basic meditation helping you, you will crave for advance methods. Reach out to me for advance tips. Just drop a comment below. I shall be happy to help!

If you don’t wish so, then there is a trick. Do what you are doing, just increase your time for Meditation. No time is a lot for meditation.

Remember this line,

Meditation is the space between your thoughts!

Last point: You MUST meditate daily for it to be effective. Daily meditation for a few mins is better than meditation for long hours but once in a while.

All the best. May you find peace!

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