Meditation Techniques for Beginners to Learn How to Meditate in 12 Minutes

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hello everyone and welcome to this video about meditation for beginners and how to meditate in this video we’re going to talk about the various ways of how to start meditations such as how to to to place how to choose the pose how to avoid a falling asleep and so on so forth so let’s dive in it we common challenges that people face when they try meditation for the first time well for someone who takes this mental health and seriously terms like meditation and mindfulness are not unheard of in simpler words meditation is the name of creating deeper awareness and understanding of our experiences a few minutes of mindfulness practice have been associated with various benefits including a marked reduction in the level of stress enhanced ability to cope with anxiety prevention against common mental disorders including depression sharper focus improved memory mood restoration and activation of the body’s natural relaxation response as evident the benefits of meditation are plenty considering the stressful environment of today where you are unconverted with various pressures in your personal and professional life on a day-to-day basis it is likely that you will naturally be drawn towards meditation like any other habit however it takes practice effort and patience in order to master the art of meditation much like when you go to the gym for the first time and start lifting weights there are countless times when your coach would tell you that you are doing the exercise wrong or your anger is not right or you are not hitting the right muscles but then with practice after few months you are trained enough to work out all by yourself without a coach or mentor similar is the case with meditation when you start with meditation they are going to be challenged at that we’ll have to face it is absolutely justified for you to be frustrated and think of giving up on the habit in times like these it is important that you keep the focus on the benefits and convince yourself to keep practicing until you get it right in order to make the journey a little easier for you we have taken delivery and accentuating a few of the common challenges people face when they take up meditation as a habit by keeping you informed we are sure that you’d be able to find a solution and get the most out of meditation for your mental and physical health first one is again get rid of the thoughts the first challenge that people face when they try meditation for the first time is that they are unable to clear their mind and remove all thoughts well the good news for you in this regard is clearing your mind of all thoughts is not the aim of meditation at all it is a common misconception that meditation is aimed at removing all thoughts from the mind think of it this way the primary function of the human brain is to be able to think if it isn’t thinking it is synonymous to it not working right expecting your mind to have no thoughts at all during the episode of meditation it’s like expecting your eyes to be open but not see anything on the cue point being thoughts are inevitable neither meditation nor any other practice has the ability to stop your mind from having different thoughts unless it was dead in actually then the purpose of meditation is to let the thoughts run through your mind but having the ability to have an objective perspective about your thoughts mindfulness is aimed at enabling you to observe your thoughts even focus on them without responding to them emotion this is actually why meditation is associated with the activation of the natural relaxation response of your body it helps a great deal in keeping you calm as the negative thoughts feelings and emotions pop into your mind it creates an ability for you to step back and view the situation with a different perspective and keep the focus on finding a peaceful solution so the next time that you try meditation and are unable to drive the thoughts out of your mind don’t be frustrated or upset about it you are not doing anything wrong the goal is to prevent the emotional response that’s it next is I can’t find a comfortable position the second major challenge that is commonly faced by people who have just started to try meditation is the failure to find a comfortable position remember that you are trying to push your mind and body into something new nobody likes change and your physical body and mind are no different either it is going to retaliate against the change and try to make it harder for you to get comfortable and concentrate on meditation at times you’ll experience unbearably pain perhaps your feet will feel numb or you may find it hard to get rid of the itching sensation or whatever it might be there are a few things that you can do in order to cope with this chair challenge first of all of course before you end up being annoyed it is important that you keep reminding yourself that you are not the only one who is facing this issue it is common for all beginners secondly more often than not the discomfort is rooted in the fact that you are trying to imitate the exact posture as your mentor or the one that you read or heard about it is to be kept in mind that not all postures work for everyone just because your friend is comfortable while sitting with his legs crossed doesn’t mean that you are going to feel the same a better idea would be to experiment around and see what works for you the goal is to be comfortable the position that brings it to you is entirely your own choice even if you find it hard to sit on the floor you can even choose to sit in a chair lastly you can take these episodes to work on your mental illness piece and to control your temper especially in a frustrating time not to mention that controlling your temper and establishing a peaceful state of mind is one of the major goals of meditation in the first place therefore if you see this challenge as an opportunity you will still be meditating directly or indirectly all you need to do is try and be objective in observing your pain focus on its nature is it a troubling pain or a mild one can you locate where the pain is coming from and feel it moving from one part to part it to another well with time you’d be able to overcome this challenge completely third is I can’t find being sleepy fighting pink sleeping lastly a common challenge that you are likely to face as a beginner in the realm of meditation and mindfulness is an ability to fight being sleepy it is true that the natural relaxation response of the body is activated with proper meditation but however there are a fine line between being relaxed and being sleepy it can be a challenge for some people to see that line the whole point of meditation is to focus on your thoughts on a sound on-site etc but it is understandable for the mind to lose focus as it gets sleepy if you think about it being sleepy at times can be a defensive mechanism of the mind to avoid confrontation with difficult thoughts it is common for us to try and distract ourselves to get rid of troubling thoughts but during the times of meditation as you are pushing your limits to face these thoughts and not to be distracted the only defense at the disposal of your mind is to make you fall asleep a few simple tweaks can help a great deal in handling this challenge first of all you should try changing the time of the day when you usually practice meditation for instance if you are habitual of practicing it after getting back from work in the evening then switching the time to early in the morning right after you get out of bed could work like a charm changing the position can be effective as well try and make your posture as upright as possible avoid launching or lying back sitting upright with a straight back is likely to improve alertness which will tackle the challenge of being sleepy most importantly try to not be inside of your bed when you are practicing meditation your mind is likely to have associated your bed with the feeling of being sleepy last there is a conclusion the benefits of meditation are plenty they are attractive and have a remarkable impact on improving your personal and professional life but you can’t entitle yourself to anything great unless you are willing to put an effort into it meditation sounds simple and easy-to-follow but it still takes practice to master it there are going to be challenges that you will have to over come before you can get to your destination the key here is to have self compassion relaxed mind and patience being too hard on yourself if you fail to do it right first time around can only lead to frustration and eventually giving up on the practice give yourself a break and don’t expect perfection without giving in the proper time you will get there eventually all you need is a little bit of time thank you for Maya from my heart for spending the time with me and sticking to the end and most importantly have a happy life bye bye see you next time


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