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“Meditate to get good at life, not at meditation.” Emily Fletcher.
Meditation is becoming more and more popular across this planet, which is so wonderful because of all the healing benefits one will manifest. But some may feel stuck and in need of some meditation techniques for beginners.
I am no guru, but I have been meditating for over three years and haven’t missed a single day. What I have found is that once you awaken your inner energy, you become addicted to this feeling. Some traditions call this force chi, prana, and holy spirit.
Meditation strengthens your focus and will power. These two ingredients are very crucial to achieving any success in your life.
Whether your goals are leaning toward the healing of your body or manifesting your dream life, incorporating a meditation practice will provide you the foundation to get you started.
How Meditation Changed My Life
I have been meditating for some time and have experienced incredible benefits and healings. I started out by meditation 10 minutes every day and even used a guided meditation. I researched different techniques, anywhere from walking meditation, mindfulness meditation, and even looked at the mediation practices of influential people. From my research, I learned how to meditate in a way that worked for me, which provides amazing benefits.
My biggest triumph was overcoming sciatica. This was amazing because I was getting steroid injections into my lower spine every 6 months to relieve this awful pain. But my consistent routine opened me up to new channels of divine energy, which relieved the pressure of my pinched sciatic nerve. I can honestly say that I have had no pain or the need of injections in my back for over two-and-a-half years.
Not only did I overcome sciatica, but it supercharged my immune system, bringing me through two school seasons without getting sick. Having kids in school is like having a petri dish full of germs always spreading throughout our household…
I sleep better.
I no longer have the desire to get intoxicated with alcohol to numb me from a tough day at work.
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I am more passionate about life, plus I am just all around happier. Not to mention, I no longer suffer from anxiety.
Including these mediation techniques every day provided me with a strong foundation to handle the stress I was experiencing daily.
How to Get Started with Meditation
There are many ways to perform this ritual. When I got started with my spiritual path, I read a lot of books, plus I went through multiple courses teaching me how to master the art of meditation. I downloaded many meditation guides, incorporated many meditation practices, until I found that it really just comes down to taking the time to sit down and just DO IT.
Just like with anything else in life, you got to learn from your mistakes. You will never perfect your routine by waiting to learn everything. Set an intention to start today. Take just 10 minutes sitting down and even just pay attention to the thoughts that float in your head.
If we were to wait for the perfect time to get started, it would be too late. There is no time like the PRESENT to learn how to meditate.
During this process, you will need to do some homework. Research other mediation practices and start with one that is interesting to you and then practice what you learn. It might be wise to start out with a guided meditation, but I strongly recommend progressing to focusing on your own.
Guided meditation will do exactly what they say. Guide your mind to become still and focused. The ultimate goal of meditation is to gain control of your over stimulated mind and learn how to be more focused.
The key to reaping the benefits of meditation is action. The more you do it, the better you condition your mind, body, and spirit.
You must be persistent and be patient…
How Long Should You Meditate as a Beginner?
The biggest tip for mastering the meditation is to do it every day, preferably twice a day, no matter what. As a beginner, start out with 10 minutes daily and then work up to 20 minutes. But the key is, to meditate every day. This is your core foundation for establishing an intense meditation ritual.
The more you do it, the better you condition your being to sit still for 20 minutes. This is how you become the master of your fate. Through this disciplinary action, you will take your life back by establishing command over your subconscious.
This will not happen overnight. Just like all good things come to those who never give up. When you realize that meditation is the key to manifesting through the laws of the universe, you won’t quit.
Best Meditation Position for Beginners
You don’t need not sit in full Lotus position to perform your meditation routine. But it is crucial to have a straight spine. For beginners, it is most natural to sit in a chair and have your back as straight as you can.
Then balance your head as best as you can. You don’t want to lean your head back to stare at the heavens, and you don’t want to stare at the ground.
Just have your head relaxed and balanced on your neck.
Later, when you get better, you can try the more traditional ways, such as sitting on the floor. I enjoy sitting on a meditation cushion have my legs crossed. To me, it makes me focus on keeping my back straight to help keep my mind from wandering. Plus, it helps strengthen my core.
The importance of having a straight back is to eliminate any resistance for the divine energy to flow freely from the base of your spine to the crown of your head.
How to Breathe while Meditating
You may not realize this, but there is a good chance you have poor breathing habits. It’s not your fault. No one taught you the right way.
It wasn’t until I started meditating and practicing yoga where I completely changed the way I breathe. I used yogic breathing alone to train for a high mountain Spartan Race while pushing my body to its full potential.
Most people breathe from the chest area, taking short choppy breaths, and do not use the diaphragm. When you breathe slow, deep, and steady from your diaphragm, you increase the amounts of oxygen while dispersing toxins out of your body.
There are so many healing benefits by changing your breathing habits which will boost your immune system, increase your energy levels, detoxify organs, stimulate the nervous system, regulate blood pressure, and reduce stress while fueling vital organs.
A great way to practice is to put your hand on your belly and concentrate on expanding and contracting your stomach when you breathe. Don’t just do this for your meditation; incorporate it throughout your day. There are apps which help you become more mindful of your breathing throughout your day.
Breathe in through your nose for the count of 4 and out for the count of 5. Find a rhythm that flows naturally. Just focus on your breathing.
Strengthen Your Focus
Whatever you focus on is where your energy is flowing, and where this energy is flowing is what will manifest into your life.
Practice focusing on your breathing while in a meditative state and eventually incorporate visualization techniques where you concentrate on light flowing through your nervous system beginning at your feet, up to your spine, and towards your crown. Then reverse this light the opposite direction moving from your head down towards your feet and into the earth.
Your focus on the light will strengthen your nerves, preparing your body for the manifestation of the divine beneath it all.
The key is to form a habit by being consistent. You are strengthening your focus and your will power.
Become Mindful of Your Thoughts
There are two different ways of being mindful. Your mind is overloaded with thoughts running on autopilot because it is MIND FULL and there is being mindful of what is going on inside your head.
By being mindful of your thoughts, you will become the witness or the watcher. Because you are not your mind and you are not your body. You are a spiritual being having a human experience.
Don’t freak out…
It’s just the way it is. We were all created in the image of God, and it breathed air into our lungs, giving us life. So, until you realize who you are, you will continue sleepwalking through life missing out on the heaven here on earth.
There are two ways to strengthen this mindfulness. One is during meditation, and the other is being mindful of your actions throughout your day.
When you are mindful during meditation, you become aware of your body inside and out. Listen to the sounds in your environment. Hear your heartbeat. Feel your toes, your legs, arms in your mind. If a thought pops up in your head (AND IT WILL) just observe it as if you are the watcher of your thoughts. Don’t become attached to it, just let it float on by.
Being mindful throughout your day is the art of being PRESENT. Just like when your spouse, parents, or boss is talking to you and you are checked out in another world. You need to bring it back and give them your undivided attention.
By doing this, you are strengthening your focus and your will power. Plus, your spiritual power comes from the present.
Practice Makes Perfect
Hopefully, the above meditation techniques for beginners help you get started with your meditation routine. A book I highly recommend that got me started was the 7 Pillars of Zen.
If this doesn’t help and you still are feeling stuck, we have gone through multiple courses and have tried many mediation practices. We have even followed a meditation guide, but we highly recommend Emily Fletcher’s Ziva Meditation. She teaches the 3 M’s (Meditation, Mindfulness, and Manifesting), which is crucial for relieving stress, becoming healthier, and creating your dream life.
The only reason so many people are not being able to manifest their dream life through the law of attraction is because of your outer senses. You see, touch, and hear that you are broke so how can you possibly get the riches you seek.
Like Abraham Hicks states, you must align with your inner being because it knows what you want and how to get it. Establishing a strong meditation practice allows you to connect with your inner being.
So, every time you meditate you are awakening your true inner self and merging your soul with your human body and this is the only way you can shatter your limiting beliefs…
Practice makes perfect. So, keep practicing day after day and be patient.
“How much more could you accomplish over the next few decades if you choose today to begin a practice that will increase your productivity and improve your performance?” Emily Fletcher
Live Long & Prosper,
Brian & Danielle