Meditating - some think of the monk cross-legged, who speaks "Ooohhhmmm, Ooohhhmmm" in front of him. Others think of some abstract way of putting oneself in a trance and penetrating into a completely different realm of thought.
These assumptions are not completely over the finish, but meditation involves much more and has very little to do with sorcery or faith, much more with concentration and relaxation. The medical effect of meditation has been demonstrated in numerous studies.
In this article we would like to give you a brief definition of what meditation is exactly and also give guidance so you can try meditating yourself. For this we present three selected exercises of meditation for beginners for different situations of everyday life.
What is meditation?
There are many different definitions for meditation or meditation. Here is our own description, which brings the similarities of different approaches to a point:
Meditation describes the deliberate and planned practice of concentration and mindfulness exercises to achieve different goals, which are aimed primarily at inner peace and contentment, but also an increase in thought performance.
Most of the exercises involve concentrating on one's own breathing, one's own body or similar in a quiet environment. to steer. From this point of view, the autogenic training we have already written about here can also be described as a meditation exercise.
Types of meditation are practiced in different cultures, sometimes with religious backgrounds. However, faith is by no means a prerequisite, it is much more about finding oneself and, if desired, experiencing spiritual moments. Everyone, whether in the spiritual sense or simply for relaxation, can use meditation for themselves.
In any case, meditation is suitable for beginners of relaxation and concentration exercises: the nice thing is that it's about focusing on a specific feeling, sound, smell or taste or thought. Any deviation from focus, when perceived, strengthens awareness and the ability to return to focus.
What good is it for you to meditate?
As described above, meditation is used primarily for relaxation and to increase performance. Here are some goals that you can achieve as a beginner through meditation.
- Relaxation of body and mind
- Focus on the here and now or on certain desired thoughts
- Increase of concentration and efficiency
- find yourself
- achieve balance
Above all, meditation usually strives for inner peace and thus greater satisfaction and thus an increased sense of happiness. Along with this, medically seen stress symptoms can be reduced and thus the health of body and mind can be permanently improved.
With our tips for meditation for beginners, we want to help you to get as deep as possible to deep relaxation and to feel inner peace and happiness.
How can you start meditation?
It's easy to start meditating:
Give yourself free time and a quiet environment for you alone. This can be in the morning just by getting up earlier (here are some tips to help you do it).
Or in the evening, when no one is home except you. Or just where you feel comfortable, behind a closed door.
It is important that you engage in meditation and do the exercises without skepticism, even if you have little or no success at the beginning.
After a few introductory meditation exercises, you will notice how well meditating is doing and how it helps you to switch off.
But now to the exercises, with which you can start, for example.
Meditation for Beginners: Exercise to get up
Do you start right after waking up to think about the tasks for the day? Are you annoyed to have to go to work or do other tasks?
This is not a nice start to the day and not exactly healthy.
Much better start the day with this short exercise, which lasts just 3-5 minutes:
When you wake up, stretch yourself as usual, take a few deep breaths and sit up. It's best to sit with your feet straight on the floor and your back straight. It should be comfortable overall and not push or pinch anywhere so you can focus on the exercise.
Now you close your eyes and concentrate at first only on your breathing. Breathe deeply, but of course.
Feel the air flowing through your lungs into the abdomen as you breathe in and exhale as you exhale out again. Count in inhale and exhale 5 times.
Now you think your breath differently. Imagine breathing the air through your soles on the floor, then through your legs and upper body up to the top of your head and breathing back as you exhale. Feel the sensation flow through each part of the body. When inhaling, you count slowly to 3, while exhaling back down to 0.
As with any meditation, if your thoughts differ from your breathing and counting, consciously do so and lead them back! You are the master of your thoughts and you hold them in the here and now.
After inhaling and exhaling ten times, return your thoughts to the room, begin to move your feet, hands, arms and legs slightly and open your eyes.
And now start your day well!
Meditation for Beginners: Exercise to fall asleep
The end of the day and the night are extremely important for the processing of conscious and subconscious thoughts, feelings, fears etc.
Many people take the problems of the day into the night, in which it is really so important to recover from this.
The following meditation exercise works well for the time just before going to bed to clear your mind:
You should sit upright again, with your feet firmly on the ground, and feel comfortable overall without squeezing or tweaking.
Now put your hands folded in your lap. Breathe deeply and calmly and concentrate on your breathing and the individual breaths.
How does breathing feel? Put your folded hands on your stomach or chest and feel them being lifted while inhaling and lowered as they exhale. How does that feel?
Feel how your ribcage raises and lowers, letting load and tension fall off your body as you exhale into your thoughts. With each exhale your shoulders and your whole body relax more and more.
You can do the exercise until you feel comfortable and calm. It is also important here again that it is ok if you lose focus in the thoughts and drift away - as long as you notice it after a while and lead your thoughts back to your body and your breathing.
And now a good night (you can find more tips for falling asleep here)
Meditation for beginners: Exercise while walking
This is a very different kind of meditation, where you do not have to be in a quiet environment and do not sit upright with your feet on the floor.
This exercise is great for going to work, friends, etc., and can be easily done while walking. Nobody on the street needs to know that you are meditating.
Walking meditating works like this:
Breathe again as calmly and evenly as possible and concentrate on your breath for 1 to 2 minutes.
Now you pay attention to the feeling of each step, what you feel when the respective foot occurs and lifts off the ground again. Do this for 10 steps, 5 on each side.
Afterwards, pay attention to the feeling in your entire body when you appear and again take off with each step, again here for 10 steps. Now you pay attention only to your feet, etc.
Repeat this just as long as you feel comfortable or you have arrived at the destination of your walk.
And do not worry, your autopilot will make sure you do not run anywhere.
Just try to focus on your body as best as possible. If your thoughts drift away, take this without judgment and lead them back calmly.
We hope that these meditation beginner's exercises will help you get started meditating.
If you already have experience or know more good exercises, then we look forward to your comment!
By the way, sometimes quiet music helps to get into the exercises better.