Meditation for Beginners
Reduce Stress with Relaxation Meditation
By
Jessica Tanner
Learn To Meditate
http://www.learntomeditatetoday.com
Author – Jessica Tanner
Copyrights - 2012 - Jessica Tanner
Smashwords Edition
Contents
Introduction to Meditation
Introduction………………………………………………6
Discipline Your Mind………………………..……….…7
Meditation for Beginner………………………………...7
Finding Peace……………………………..……………7
Benefits of Meditation………………………………….8
Stretching Out Before Meditation……………………10
Basic Meditation Exercises:
Meditation Postures…………………….……………..12
Hand Positions…………………………………………14
Breathing Meditation……………………………….….16
Grounding Meditation………………….………………17
Be Patient………………………………………………19
3 Meditation Tips………………………………………20
Relaxation Meditation:
Visualization Meditation………………………………22
Mindfulness Meditation………………………………..25
5-Minute Meditation……………………………………26
Meditation On-The-Go……………………..………….27
Body Scan Meditation…………………...…………….29
Chakra Healing…………………………………………30
Meditating in Groups………………..…………………33
Experiment ………………………..……………………34
Peace of Mind
Gratitude Exercise……………………………….…….36
Energy Shower………………………………….……..37
Meditation Journal……………………………………..38
Counting Meditation………………….………………..39
Focal Meditation………………………………………..40
Musical Piece of Perfection………….……………….41
Shower Meditation……………………………………..42
Being the Best You Can Be…………..………………42
Protective Bubble Meditation……………………...….44
Creating Your Meditation Space…………..…………46
Daily Meditation:
Morning Meditation……………………………………49
Evening Meditation…………………………………….51
Sleep Meditation……………………………………….52
Exercise and Meditation……………..………………..53
Introduction to Meditation
Are you interested in meditation but feel like you do not have the time to spend an hour each day on meditation? Are you living a stressful life and feel like you need a break once in a while? Do you feel lost and have a difficult time knowing which way to go and which choices to make?
If so, you are like so many other people living in this modern stressful society, always working and always worrying about something. There are so many things you need to do each day and so many appointments and deadlines you need to keep, which will only increase stress and frustrations. And this is where meditation becomes in. you have probably heard or read something about meditation and how it can improve your life both physically and mentally, and the fact that you are here right now, reading this information, tells me that you feel like it is time for you to implement meditation into your daily life. And if you do, you will start to feel some of the many great benefits of meditation when your practice it on a regular basis. And if you are concerned about the time you have to put in to it, I can tell you that even the short meditation exercises can also benefit you in many great ways. So if you are interested in reducing stress in your life and learn to relax, you may want to start your meditation practice today.
Disclaimer:
I am no yoga or meditation teacher, nor am I a doctor, so if you feel uncomfortable with meditation or if you have certain symptoms of illnesses that you think meditation can help you with, I strongly recommend that you go visit your doctor before you try anything else.
Meditation is all about control and being able to control your mind, which is easier said than done. Our thoughts like to wander and our focus has a difficult time staying one place for longer periods of time. Therefore we will spend a lot of time controlling our thoughts the first couple of times when we start our meditation practice. But even though we find it difficult in the beginning, it is important not to give up, as it will get easier after only a couple of exercise. So continuing your practicing is crucial if you want to develop your meditation skills and receive some of the great benefits, which can help you, improve your health.
Knowing where to start can be a difficult thing if you have never meditated before or only a couple of times. So if you are a beginner and want to learn to meditate, you first need to know what you want to achieve from your meditation practice. So if your goal is to decrease stress and create a feeling of peace and balance in you, there are certain types of meditation techniques that will help you achieve that, whereas if your goal were to connect with your spirituality, you would probably be practicing some other types of meditation. But in this book we will work on reducing stress and create a feeling of peace through different types of relaxation meditation techniques.
Finding peace is something most of us want, and we yearn for that inner feeling of complete peace and harmony. But such feeling can be difficult to find, especially if you are living a stressful life with not much time a day to work on your mental health and well-being. But peace is not something that is unattainable and everybody can develop a state, where it becomes easier to achieve this feeling. Meditation is a great way to achieve this more balanced and serene state of mind. It will help you improve your health and make you see things more clearly. So peace can be found by everyone.
Benefits of Meditation
There are many great benefits with meditation that can improve your physical and mental health in different ways. Meditation is an ability we have as human beings and a great way to let the body and the immune system work and thereby heal and improve our health. Meditation is not something only religious and spiritual people practice, but is a natural tool for everyone to take care of their body and mind. When you meditate you are causing different changes in your body such as your breathing, blood pressure, brain waves, production of stress hormones, etc. So even though meditation seems like a simple and insignificant thing, the benefits that it can bring you are far from insignificant.
List of Health Improving Benefits:
Reduces stress and stress hormones
Lower blood pressure
Improve immune system and cell healing
Decreases respiration rate
List of Psychological Benefits:
Improves concentration and focus
Improves memory
Gives a feeling of Balance and Peace
Making you feel like you have a Clear Mind and not Getting Irritated that Easily
Gives a feeling of control and the ability to see things from another perspective
Clarity
Makes you feel grounded and steady
Gives you more energy
List of Spiritual Benefits:
Brings a feeling of being connected to your spiritual side
Improves your intuition
Gives you guidance from your Higher Self and intuition
Makes you feel whole
Makes you feel protected
Stretching Out Before Meditation
A good way to loosen up your body and muscles is to do some stretching exercise before you begin your meditation. Your body will have to sit still longer than it is used to, and if you already have some tension in your muscles before you start your meditation, you may start to feel irritated and your body will want to move. Now you should always think about how flexible you are, and therefore do not try some complicated stretching exercises for trained yoga practitioners. Choose some simple exercise, just to loosen up your body. It will also give you a great feeling of contentment and relaxation both physically and mentally. Stretching out will make your body feel all new and energized, and you will all of a sudden feel much more ready and relaxed to practice your meditation. Here are a couple of different simple stretching exercises you can try.
Stretching Exercises:
Basic Meditation Exercises
The Lotus Posture is the most well known meditation posture but also a difficult one to do. This meditation posture requires that you are very flexible in your legs, as you will have to cross them. The left foot will rest at the right thigh and the right foot will rest on the left thigh as shown in the illustration above. This posture is symmetrical and very stable and steady and therefore a great posture to sit in if your legs allow it.
The Half Lotus Posture is an asymmetrical posture where you will place one foot at the thigh of the opposite leg and let it rest there. This is not as steady as the full lotus posture, but may be a little easier to do.