Meditation is the way to reach the inside, to enter a state of consciousness that is deeper than thinking. It is a practice that leads to self-knowledge.
The practice of meditation comes with a multitude of health benefits, like – better concentration, decreased anxiety, focus on the present time and a general feeling of happiness.
„Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what hold you back, and choose the path that leads to wisdom.” – Gautama Buddha’s quote.
I practice meditation daily for over 10 years and there are a few tips I would like to share with you regarding what has changed my life in the most wonderful way.
Meditation For Beginners – General Tips:
1. Read a book about meditation or even more for that matter.
I recommend you to also read a guide with instructions and a book that describes the benefits of deep states of meditation. Here are a few good books to get you started: How to Meditate: A Practical Guide to Making Friends with Your Mind by Pema Chodron and Meditation for Beginners by
2. Watch this video about meditation.
3. Start meditating for 10 minutes
Also, sit longer only if you feel that is too short. Do not force yourself to meditate longer if you are not ready to do that.
4. Commit to long-term meditation practice.
Meditation is a life practice and the greatest benefits come when you do not examine the results of your daily practice.
5. Breathing exercise.
If you have the time, practice breathing exercises before meditation in order to relax your mind. I highly recommend The Nine Purification Breaths.
6. Practice group meditation.
Meditating with a partner or your loved one can bring great benefits and can improve your practice.
7. Meditate early in the morning.
No doubt, early morning hours are the best moments for meditation: you can enjoy the silence, the mind isn’t full of the daily noise yet and you are less likely to be interrupted. Wake up half an hour earlier to meditate. If you are not a morning-type person, meditate in the evening before going to sleep.
8. Meditate every day at the same hour.
It is essential to try to set a habit of meditation.
9. Find yourself a spiritual guide with whom you resonate.
It is important to be representative of a traditional and authentic spiritual path.
10. Take a guided meditation class or participate in a spiritual retreat.
11. Do not use illegal or legal drugs.
For instance, among the known effects, smoking reduces our vibration and damages the functioning of the chakras, especially Ajna chakra (third eye). There is also the caffeine, which disturbs us and increases our blood pressure, so it’s not recommended if you want to achieve meditative states.
12. Do not eat before meditating.
The heavier the meal, the longer you have to wait before you can start the meditation.
Tips preceding the start of meditation:
1. Choose a certain room of the house where you want to meditate.
Make sure it isn’t the same room in which you work, exercise or sleep. Ventilate the room before meditation, place candles and other spiritual incentives in the room in order to create the right ambiance.
2. Make sure you will not be disturbed.
One of the biggest mistakes is not to ensure the conditions for practice and silence. If you subconsciously think that your phone may ring, you will not have a state of complete relaxation.
3. Dress in comfortable clothes.
Do not be cold nor hot. The right clothes are the ones we are not aware of during meditation.
1. Sit on a meditation pillow.
Keep the spine perfectly straight, withdraw the chin so that the tip of the nose and the navel are on the same vertical line, and the ears and shoulders are in the same plan. Choose a comfortable position for your feet, the lotus posture for instance or the half-lotus posture, in which case you place your right foot over the left one, or simply place your feet on the floor.
2. Place the left hand opens into the right hand (if you’re right-handed).
The thumbs slightly touch each other, so that together with the palms form an oval. This is the cosmic mudra.
1. Pay attention to the breath
2. Just sit in meditation.
Be simple and natural, do not seek performance or results.
3. During meditation let all concerns and worries about work, family, children aside.
4. Train your mind to remain silent during meditation.
Do not fight your thoughts nor follow them. Let them pass. If you do not follow them they will stop by itself.
5. Do not use meditative music.
Silence is healing. There is a steadiness and calmness that comes from sitting in silence. In time, outer and inner silence meet and you come to rest at the moment.
6. Be thankful in the end.
Once you come out of meditation, spend a few minutes feeling gratitude for the chance to practice.
7. Do not seek liberation or nirvana.
It can not be the object of your meditation. It’s like trying to get up pulling your hair or as if the sun would try to lighten itself. You are the Fundamental Nature, you are the Reality, you are the Observatory of all phenomena. You have nothing to seek for or to find different to what you’re really HERE and NOW.
„Meditation is not a goal or achievement. Meditation has no seeking or desire. In meditation, we become aware of our desires and goals. If someone is seeking any goal through meditation then it is another game of mind and not worth pursuing it.”- Unknown.