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Meditation for beginners?
A friend suggested you to join a meditation class for beginners and you are undecided? You’ve heard about meditation, but you don’t really know what to expect?
You’ve asked yourself whether or not meditation is a good fit for you at all?
To help you get started, I’ve prepared a guide for the beginner, which includes general information, tips to setup your home practice, and beginners’ meditation.
We start from the beginning, with a general definition so that we know what meditation practice is.
What is Meditation?
If you look for the word meditation in the dictionary, you’ll find several definitions…
Meditation is defined as deep reflection, mental training, which aims to bring the practitioner to a high level of awareness.
Meditation is not one technique, it is a combination of knowledge and useful tools for our functioning in life.
Why do we need meditation in our life?
Meditation is good for you both at the personal and professional level.
Meditation helps us develop concentration, emotional intelligence, lateral vision, mental flexibility and creativity.
Meditation contributes to stress reduction, allows us to reach inner peace and a general sense of well-being.
In the advanced stages of mental training, meditation practice becomes an investigative tool and a key to transformation.
Why do we need a meditation instructor?
Meditation deals with the most important tool for human functioning, the instructor is here to ensure that the practice is right for you.
Mind training is a process that is undertaken in stages, the instructor is here to make sure we are on the right track, at the right pace.
Mind training is not just a technique, the instructor is here to expose us to a different way of thinking, philosophy and wisdom.
Meditation classes for beginners lay the foundation of the practice, so it is important to choose an instructor that motivates us to practice at home.
Why do we teach meditation alongside wisdom?
Meditation is the tool, wisdom serves as a guide and the combination of the two brings about a change in perception, and to a different way of life.
Wisdom is philosophy, artful living, deep understanding of the laws of nature, the psychology of thought, and its role is to bring clarity to the whole picture.
Meditation classes for beginners are here to grow your world knowledge, to help you develop your mental potential.
Before you decide meditation, “yes” or “no”, allow yourself to try, don’t be afraid to experiment and join a group.
How do we pick the right practice?
Search in your neighborhood, the place should fit your lifestyle, opt for the class with a lesson schedule that will allow you to come regularly.
You need to feel at home, every group has its own rhythm and character, do not give up, keep looking for a group that you feel you can connect with.
Choose a Studio/school that makes you feel comfortable, check with the instructor whether teaching is formal or informal.
The locale needs to suit your needs, check out the lesson structures, the contents, and ask about the approach that guides the meditation practice.
You rather try at home first?
6×6 ∼ before you start take care first…
Meditation at home ~ Choose the right place and time
6 pts. to setup a meditation corner at home and a suitable time for practice
Choose a cozy and airy space, prefer a room that is not loaded with furniture.
Choose a room bathed in soft light, prefer a space where natural light enters over one lit with white light.
Choose a quiet place, opt for a room where little external noise comes in, and switch off electronic devices.
Choose a quiet time, practice during hours when you have no chores and no one is likely to interrupt you. Put music in the background.
Choose a regular time, morning meditation helps us start the day right. Meditation in the evening, we sleep well.
Set a comfortable routine, the same as with physical training, perseverance bring about the fruits of our training.
Let’s begin ∼ moving to the passenger seat with ease
6 pts. To proper seating to help us really connect with stillness.
Seat – practice on a cushion on the floor or sitting on a chair, make sure the seat is flat and stable.
Feet – seated on the floor? Cross your legs in front of you, choose a position that is effortless.
Seated on a chair? Place your feet flat on the floor, knees a few inches apart.
Chest – chest straight (from the crown of the head down to the seat), back steady, chest open – make sure there is no effort.
Seated on a chair? Better not lean on the back of the seat. If you begin to sink, gently straighten your back.
Hands – open hands resting on your knees or one on top of the other (palms up) with the hands meeting under the navel.
Eyes – closed or slightly open? Depending on whether or not we have a tendency to fall asleep easily.
Practicing with your eyes open? Make sure you gaze down in front of you – not too far.
Mouth – it is important not to put tension on the jaws, let the tip of the tongue rest on the ceiling of the palate.
More comfortable practicing with a slightly open mouth? Make sure the air comes in and out effortlessly through your nose and mouth.
Ready to try out? Meditation for beginners, we focus on the breath that’s it!
Take a 10 minute break, turn off electronic devices, and sit comfortably in your meditation corner.
Are you at ease? We begin…
We start with three deep breaths and return to regular breathing.
No effort, we are home, we can relax.
Follow the breath inhaled through your nose and what it make its way back out exhaled.
Put your attention on the breath, focus on its rhythm.
Let go of tension, all there is in this moment is the breath.
Thoughts are rushing in? That’s fine, go back to focusing on the breath.
Until we meet, enjoy this moment of stillness.
Nathalie Bizawi, founder of Wisdom & Mindfulness meditation center. Senior Meditation, Mindfulness and philosophy instructor, From Wingate Academic College. M.A in Education from TAU University, Tel Aviv.
Wisdom & Mindfulness meditation center in Tel Aviv.