I believe that we are all naturally endowed with wisdom, compassion, love and happiness. If you are looking for meditation techniques for beginners – start here with that idea in mind.
You are already wise, but need to be calm and quiet to access it.
You are already compassionate and loving, but the stresses and challenges of the day make it easy to forget that.
You are naturally endowed with happiness. But this happiness must be nurtured and allowed to grow … and like a tender baby plant … only a little light and a little nourishment are needed for your happiness to flourish.
Here’s what Tibetan meditation teacher Sogyal Rinpoche says about where and how to start meditating in his article at the Huffington Post.
Meditation Techniques For Beginners:
The first and most basic practice of meditation is to allow the mind to settle into a state of “calm abiding,” where it will find peace and stability, and can rest in the state of non-distraction, which is what meditation really is.
When you first begin to meditate, you may use a support: for example, looking at an object or an image of Buddha, or Christ if you are a Christian practitioner; or lightly, mindfully watching the breath, which is common to many spiritual traditions.
What is very important, the great Buddhist teachers always advise, is not to fixate while practicing the concentration of calm abiding.
That’s why they recommend you place only 25 percent of your attention on mindfulness of the breath.
But then, as you may have noticed, mindfulness alone is not enough. While you are supposed to be watching the breath, after a few minutes you may find yourself playing in a football game or starring in your own movie. So another 25 percent should be devoted to a continuous vigilance or watchful awareness, one that oversees and checks whether you are being mindful of the breath. The remaining 50 percent of your attention is left abiding, spaciously. Of course, the exact percentages are not as important as the fact that all three of these elements — mindfulness, vigilance and spaciousness — are present.
Gradually, as you are able to rest your mind naturally in a state of non-distraction, you will not need the support of an image or the breath. Even though you are not particularly focusing on anything, there is still some presence of mind, that may be loosely described as a “center of awareness.”
This undistracted presence of mind is the best way of integrating your meditation into everyday life, while you are walking or eating or caring for others — whatever the situation. When you bring conscious awareness to your activities, distractions and anxieties will gradually disappear, and your mind will become more peaceful. It will also bring you a certain stability within yourself and a certain confidence with which you can face life and the complexity of the world with composure, ease and humour.
Mindfulness meditation is challenging. It’s one of the best meditation techniques for beginners. Start here if you want a guided meditation that is only 10 minutes from bliss.
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