Stepping into a martial arts dojo for the first time can be a little intimidating, but before you know it, the instructor has you at ease and ready to give that first class a try.
Meditation for beginners can be a little mind-boggling at first, but with the steps listed below, you will be feeling super relaxed and ready to meditate in quick order.
- Your first time will most likely be a start, then stop and try the situation again. If you are distracted by anything external, this first-time meditation will be prolonged to come.
For best success, scout out a quiet location to meditate.
You may need to find out what others in the household are up to and perhaps schedule it when you are alone. Noise distractions from the television, computer, or kids playing should be avoided.
Set the room at a temperature that is perfect for you. Everyone is different, so you might need a calm space to feel relaxed, while others require the heater’s warmth filling the room.
- Positioning is something you can change once you are comfortable with meditating. You can stand, lay down or even kneel to meditate, however for the first few times, go with the traditional idea of sitting.
If you are already flexible, it is acceptable to sit cross-legged… other than that, sit on the floor with your legs in a position that feels right for you.
Have a flat pillow under your buttocks, keep them from getting sore, or sit in a straight chair with a good cushion on it. After deciding where to sit, place your hands in your lap, one onto the other.
Sit straight but don’t push your shoulders back. You want the spine to be supple and relaxed. Slightly rotate the neck to remove any kinks and then look straight ahead before lowering the chin about one inch.
This will take the pressure off the back of your neck. Stretch your jaw and mouth by rotating it around and get all the facial muscles to relax nicely.
Once you feel comfortable from head to toe, you will start the breathing process.
- Meditation can be described as a form of low self-hypnosis, where you are relaxed and open to positive thoughts.
This means that unlike breathing techniques for martial arts, yours will be very gentle, without pulling in vast amounts of air. You want your breathing to something you can focus on, to calm your mind and body.
Think of it as a very gentle breeze, making a leaf sway very gently back and forth. In your mind’s eye, see your chest rise and fall, rise, and fall.
- In your mind’s eye, you saw your chest moving with each breath in and out. Now you will slowly start to focus. If you are meditating with your eyes open, focus on one spot about five feet away.
If you prefer closed eyes, focus on closing them gently and getting your eyelids to relax. Up next is focusing on your gentle breathing to make sure you are like a dandelion in a gentle breeze.
As your whole body begins to relax, your mind might start to drift to other thoughts. This is normal, but you do not want to think of negative things in your life at this point or even another event such as an upcoming party.
Gently swing your focus back to your chest and in your mind’s eye, see it go out and in, like a wave gently lapping at the shore before drifting back out to the sea.
This will take practice, so do not get upset if you find it difficult to focus on your breathing alone.
It will come to you, and after your sessions, you will feel relaxed.