Following a regular meditation routine can bring many proven benefits; such as a reduction in stress and anxiety, improved mood, better focus and an improvement in the quality of your sleep. Read on for my step-to-step guide to a simple meditation for beginners.
Simple Meditation Exercise for Beginners:
If you have never meditated before and would like to give it a go, then setting aside just five minutes to do this simple exercise will give you some idea of the benefits of meditation and how it can make you feel.
- Begin by finding a comfortable, quiet space where you won’t be disturbed.
- Sit with your feet placed on the ground and your back straight, but in a comfortable position.
- Close your eyes and begin to take slow deep breaths in through your nose and out through your mouth. Do this at least four or five times, until you notice a difference in your breathing pattern and you begin to feel more relaxed.
- Now bring your attention to your feet and note how the ground feels under your soles.
- Slowly bring your focus from your feet and up your legs, noticing any tension that you are holding. Gradually relax any muscles or tension you feel. Note how the chair feels underneath you and how it may dip slightly under your weight.
- Bring this focus up from your legs, to your stomach, chest and back, while still scanning and letting go of any tension. Pay particular attention to your shoulders, neck and jaw, as this is where a lot of tension can be held.
- Place your hands in your lap and face your palms upwards.
- Gradually bring your attention back to your breathing and focus on the air going in through your nose, filling your lungs and then releasing that breath through your mouth. As you do so, imagine a bright healing light being inhaled on your in-breath and any tension you are holding being released on your out-breath.
- You may notice thoughts entering your mind. Allow this to happen but let them go and bring your attention back to your breathing.
- When you are ready, slowly bring your awareness back to the space around you and gradually open your eyes.
- How do you feel? You should be feeling more relaxed now.
If you take the time to do this simple meditation for beginners each day, you should begin to notice the benefits over time. Once you become used to this exercise, you might like to look at other forms of meditation.
Please take a look at all my meditation exercises and articles. Do let me know in the comments below how you get on if you try any of my meditation exercises!
