In the popular mind, meditation has long been associated with hippies and esoterics. Fortunately, the view of meditation has changed drastically in recent years. More and more people around the world are meditating out of conviction. The success of meditation speaks for itself. Changes in body and mind are noticed through regular meditation, as well as a clear head, less stress and more energy.
You want to learn how to meditate – but you don’t know exactly how to start.
Many people find it difficult to start meditating. Meditators report that at the beginning their feet fall asleep, many thoughts are circling in their head and it is very difficult to switch off at all in order to reach the state of thoughtless resting in oneself. In addition, it is difficult to find time in everyday life to meditate regularly for 10 minutes.
For this reason, we have compiled a few tips for you to facilitate the entry into the meditation practice.
- Find a place at home / in the office or in nature for your meditation in silence.
- Choose warm and comfortable clothing
- Choose a fixed time
- Try different sitting positions (lotus, cross-legged)
- Pay attention to your posture (upright at the beginning and then notice how you sink further and further into yourself as you relax)
- Get in contact with your breath
- Listen to a song / look at a mandala / chant a mantra
- Be patient and accept your mind carousel
- Find a point of concentration to come back to again and again
Learn to meditate – tips for beginners
Here you will find 3 meditation exercises for home and every day. It doesn’t matter where you meditate or at what time and for how long.
Meditation instruction (focus on breathing)
- Close your eyes and feel the lightness in your body.
- Take five conscious breaths, breathing deeply in and fully out. With the help of breathing you can try to relax your mind and body and arrive within yourself.
- Focus all your attention on your breath as you let it flow naturally. Focus on how you breathe and the air flowing in and out. A good exercise is to follow the path of the air from your nose to your lungs. On your next inhalation, pay specific attention to how the air touches your nasal passages and throat. Then, as you inhale, notice how your abdomen and chest expand. However, if you become distracted by your thoughts, try to redirect your focus and bring your attention back to your breathing in the here and now. The goal is to focus on your breath the entire time.
Meditation Exercise: Nasal Breathing
In this meditation exercise, focus exclusively on your breathing. Inhale deeply through your nose five times and exhale completely through your mouth. Count to four as you inhale and to eight as you exhale. After the five breaths, breathe only through your nose for about five minutes.
Through the focus point of your breathing, you will become calmer and calmer and will be able to concentrate better. Therefore, this meditation is well suited for a short relaxing lunch break.
Mantra Meditation – Sound of your Soul
Mantra in Sanskrit means saying, song or hymn. It can be a sacred syllable, a sacred word or a sacred verse. When I think of mantra, I immediately think of the classic “Om”. You are completely free to choose your own mantra. Make yourself comfortable and say the mantra out loud. Of course, you can also just say it softly in your head. Imagine a beautiful place and think of something positive. Enjoy the moment and let the mantra guide you through the meditation.
Walking Meditation
Any form of meditation occurs when the body and mind merge. This happens while sitting but of course also while walking. For me, meditation is when I am in complete mindfulness in the here and now. In walking meditation, individual impulses arise and are united in movement in relation to space and time. The meditation is free from all conditions and constraints, only you have to feel comfortable, no matter where, no matter how.
Find a familiar route, which you walk up and down, or in circles. Concentrate on feeling every muscle in your legs as you walk. Again, you can softly recite a mantra in the rhythm of your breathing and walking.