How to meditate for beginners

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Meditation is often seen in the form of great Buddhist monks or guru’s , sat in a picturesque surroundings looking as peacefully as humanly possible, spending hours sat in one place not moving a muscle. And although this would be the ideal situation for everyone, it just isn’t realist, so instead I am going to talk to you about how you too can do your own form of meditation.

To start I am going to tell you a little history about meditation and where it originates from if this does interest you please skip ahead, the earliest recorded evidence dates back to approximately 5,000 years ago within the Hindu scripture, spanning across India and Pakistan, many of the ancient Indian scriptures mention meditation, which was known as tantras. The mantras which can be found in many yogic and meditation practices have been handed down from generation to generation by religious seers from the ancient times, the mantras which are chanted repeatedly help the person resisting them to achieve a higher level of consciousness and a inner peace.

There is many different ways to find peace, from a meditated state and I will list a few with step by steps for beginners.

  • The first mediation I would like to mention is great for those who are just starting out and aren’t really sure if chanting is for you, this is a great way of finding peace or relaxing without feeling odd, as I know chanting can seem like a strange thing to people just starting with meditation and yoga.  Start of by finding a quiet place to sit or lay down, background sounds are fine but it works better if the sounds aren’t distracting or irritating, if a quite space isn’t an option find some headphones or ear plugs to cancel out the surrounding noise, start to notice your breath – is it rushed?. Start to take slow inhales through your nose and slow exhales, count to 4/5 on the in breath, the out breath will most probably be more, but if it isn’t, do not worry about it every one is different!, this is my personal count. Try to match which ever amount of number you get to on every breath after that. Meditation is about trying to find peace, in the moment. Continue with this exercise for as long as you feel necessary to allow you to relax.

  • The second option is for people who are happy with chanting and who aren’t put off by the thought of talking out loud, a mantra is a set of words which is repeated that is inspiring or to aid with concentration, I’ve listed a few mantras below in there traditional text and in English or if these don’t appeal to you, you can make your own, it can be as short or as long as you would like and it might be something like ” you are confident”,

This is a great mantra for those starting new jobs, new adventures or simply for those looking to bring a little bit of positivity into their life.

Shanti Mantra 
Om Saha Naavavatu
Saha Nau Bhunaktu
Saha Veeryam Karavaavahai
Tejasvi Aavadheetamastu Maa Vidvishaavahai Om

Translation:

May the Lord protect and bless us. May he nourish us, giving us strength to work together for the good of humanity. May our learning be brilliant and purposeful. May we never turn against one another.

This mantra is good when you are facing tough moments within your life, as Ganesh is known as the god of wisdom success and help with removing obstacles

Om Gum Ganapatayei Namah

Translation: I bow to the elephant-faced deity [Ganesh] who is capable of removing all obstacles. I pray for blessings and protection.”

This mantra can be used for a new opportunity or to help with anchoring or just to send a little bit of love out into the world.

Om saha nav avatu saha nau bhunaktu saha viryam karavavahai tejasvi navadhitam astu ma vidvishavahai, Om shanti shanti shanti

Translation: May we together be protected,
May we together be nourished.
May we work together with vigor,
May our study be illuminating.
May we be free from discord.
Om Peace, Peace, Peace!

I’ve listed a merely a few mantras here, there are many many more! also why not try having a go at making your own, it doesn’t have to be anything fancy or long it can just be something as small as ” you can do this” . The traditional amount of times these are chanted is 108 times, which is used with meditation beads, however that number can often be every intimidating so just repeat them as many times as you feel necessary to achieve your desired results.

I hope this helps the newbies out there and gives others some little information or inspiration!

Namaste!

Emma

 

 

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