Meditation for beginners

Mediation is often a big challenge for beginners, the most common myth about meditation is that in order to meditate you need to empty your mind and fight your thoughts. This is what makes people who often need meditation the most stay away from it.

Meditation is an extremely important practice to calm the mind, reduce anxiety and increase focus throughout the day. It is also very good to live and focus on the present, to maintain a mindfull lifestyle.

To meditate, we must not fight thoughts, emotions or sensations, we must just avoid feeding them. Let them come, recognize the thoughts and let them go. When we try to fight a thought we end up feeding it more, taking greater proportions, or pulling a chain of thoughts from it.

The meditation we will teach today is perfect for those who are new to the practice, or for those who have never had contact with it yet. To learn a great meditation practice for beginners, watch the video below.

This meditation is very simple and you can start by practicing for just 5 minutes. It is easy to include it in your routine so that it becomes a habit. It is important to make Meditation and Yoga a habit to get the benefits of these ancient practices in your life.

Preparation before meditating

• It is important to begin the meditation with good, positive feelings.
• Regardless of your region or your beliefs, try to connect with a higher being, whatever that means to you.
• It is always better to do meditation in the morning while we are still fasting, especially for beginners. When we are fasting the body has more focus and a great connection with ourselves.
• If you can’t do it in the morning, do it a few hours after you’ve eaten, so you don’t feel heavy in your stomach.
• Meditate in the place at home that makes you feel better and peaceful. It is important that you sit in a quiet place where you can relax. The place must be without direct light on your face, loud noises or strong smells.
• It is also important to wear comfortable clothes.

Benefits of meditation:

1. A calmer mind
2. More focus during your day
3. Less stress, anxiety and anger
4. Better sleep quality

With just 15-20 minutes of this meditation for beginners per day you can get all these benefits.

Step by step of this meditation for beginners:

1. Sit with your back and neck comfortably erect;
2. Keep your eyes closed and relax your body, you can place your hands on your knees;
3. Focus your attention on your breathing, breathe slowly, pay attention to the flow of air, the air that comes in and the air that comes out, this will help you to be present with yourself; After about 2-3 minutes focusing on your breathing, your body will feel more relaxed.
4. Focus your attention on the area between your eyes, when you focus there, thoughts will start to arise in your mind, it’s okay, let them come;
5. Don’t fight your thoughts, let them come and go, keep focusing on the point in the middle of your eyes;
6. This moment is all yours, to connect with yourself, when you can connect with yourself, try to connect with a higher being;
7. This is the connection we want to maintain, thoughts will continue to appear, let them come, let them go;
8. When you want to stop meditation, open your eyes slowly, without moving, observe your surroundings, the present and nothing else for a while;
9. You will notice that you are calm and relaxed, over the days and weeks you will feel much better.

Include the practice of meditation in your daily life, you can start with just 5 minutes and gradually increase the time, depending on your pace. It’s good if you can reach 15-20 minutes of meditation a day to get the benefits in your day-to-day life.

Yoga and Ayurveda can help you in different areas of your life. For more Yoga, meditation and breathing exercises check out this page here.