How to Meditate: Simple Meditation for Beginners

 Meditation is a group of mental training techniques. You can use meditation to improve mental health and abilities, as well as help improve physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others need guidance from a qualified meditation teacher.

  WHAT IS MEDITATION :   Most techniques called meditation contain these components:

1. You sit or lie in a relaxed position. 
2. You breathe regularly. You breathe in deeply enough to get enough oxygen. As you exhale, you relax your muscles so that your lungs are properly emptied, but without straining.
  3. You stop thinking about everyday problems and matters.
  4. You focus your thoughts on a sound, a word that you repeat, an image, an abstract concept or a feeling. Your entire attention should be on the object you have chosen to focus on.
  5. If strange thoughts creep in, just stop with this strange thought and go back to the object of meditation.
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  The different meditation techniques differ depending on the level of concentration and how strange thoughts are dealt with. With some techniques, the goal is to focus so intensely that no strange thoughts arise at all.
  With other techniques, the concentration is more relaxed, so that strange thoughts easily surface. When these strange thoughts are discovered, one stops them and goes back to pure meditation relaxed. Thoughts that arise are often about things you have forgotten or suppressed, and make you rediscover hidden memory material. This rediscovery will have a psychotherapeutic effect.

  THE EFFECTS OF MEDITATION

 Meditation has the following effects:

 1. Meditation gives you peace and relaxation.

 2. You learn to relax.

 3. You learn to focus better on solving problems.

4. Meditation often has a good effect on blood pressure.

 5. Meditation has beneficial effects on inner body processes, such as circulation, breathing and digestion.

6. Regular meditation will have a psychotherapeutic effect.

7. Regular meditation will ease the immune system.

8. Meditation is usually pleasant.

  THE DIFFERENCE BETWEEN HYPNOSIS AND MEDITATION

 Hypnosis can have some of the same relaxing and psychotherapeutic effects as meditation. When you meditate, however, you are in control; Hypnosis allows you to be controlled by another person or a mechanical device. Hypnosis will also have no training effect on the ability to concentrate.

A SIMPLE FORM OF MEDITATION

 Here is a simple form of meditation:

 1. Sit in a good chair in a comfortable position.

2. Relax all your muscles as best you can.

3. Stop thinking about anything, or at least try not to think about anything.

 4. Exhale and relax all the muscles in your breathing apparatus.

 5. Repeat the following in 10 – 20 minutes:

— Breathe in so deeply that you feel you are getting enough oxygen.

— Exhale, fully relax your chest and diaphragm.

— Every time you exhale, think of the word "one" or some other simple word within yourself. You must think the word for a long time so that you hear it within yourself, but you must try not to use your mouth or voice.

 6. If strange thoughts come to mind, just relax with these thoughts and continue to focus on the breath and the word you are repeating.

 As you go through this meditation, you should feel more and more relaxed in your mind and body, feel like you are breathing more and more effectively, and that blood circulation throughout your body is becoming more efficient. You may also feel an increasing mental pleasure during meditation.

THE EFFECTS OF MEDITATION ON DISEASES

 Like any form of exercise, meditation can be overdone, leaving you tired and exhausted. Therefore, do not meditate for so long or so concentrated that you feel tired or mentally empty.

 Meditation can sometimes cause problems for people who suffer from mental illness, epilepsy, serious heart problems or neurological disorders. On the other hand, meditation can help treat these and other conditions.

 People who suffer from such ailments should look at the effects different types of meditation have on their own types of health problems before starting to meditate, and be careful if they choose to start meditating. It may be wise to learn meditation from an experienced teacher, psychologist, or health professional who uses meditation as a treatment module for the actual illness.