Start your meditation journey today:Guided meditation for beginners-Alphamindset4life

The essential guide to meditation


“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.”– Ajahn Brahm

The idea of sitting at one place peacefully and foucsing my entire focus in the present moment had never entertained me. As a teenager I found it hard to just be at peace. As I grew up I had hard time in focusing my attention at one task. My distraction kept on growing until a point came when it could get no more worse.  So I googled my problem and I stumbled upon an article about meditation and I knew that I have got to start meditation. So I did. And Its been 1 year now since I have been meditating and I have achived laser like focus and more and more positive changes has happened to me so far. So I am gonna share some practical tips to start your meditation journey.

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Guided Meditation for beginners

 Developing a Meditation practice - Meditation is gaining the attention of people all over the world these days. As it has proved g life-changing benefits to those who were doing it for so long. Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen the understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. So this is a great exercise which should occupy a small place in your time table.  There is a never-ending list of benefits of meditation. So why not to include this mindful exercise in our life from today.

Don't know how to start?

In this article, all of the common questions given below will be covered up.
  • Meditation Benefits and what does meditation do?
  • How to start your meditation journey?   
  • How long should I meditate?
  • Where to focus while meditating?
  • What is supposed to happen when you meditate?           
  • Meditation tips for students?
  • Best meditation app for beginners?  

 Benefits of meditation 

There can be a long list of what kind of benefits meditation can bring into our life. Some of the instances are given below.
  •  Increases your focusing on the present 
  • Reducing negative emotions
  • Increasing patience and tolerance
  • Increasing self-awareness
  • Reduces symptoms of heart diseases, Depression, and high blood pressure.
  • Helps you to sleep better
  • It can ease chronic pain
  • Increases Productivity of your work
  • Slows Aging

2. How to start your meditation journey?

Watch this Video on Vipasna technique

 For beginners, I will recommend a technique called vipassana (Pali, “insight”), which comes from the oldest tradition of Buddhism, the Theravada. The advantage of vipassana is that it can be taught in an entirely secular way. Experts in this practice generally acquire their training in a Buddhist context, of course—and most retreat centers in the U.S. and Europe still teach its associated Buddhist philosophy. Nevertheless, this method of introspection can be brought within any secular or scientific context without embarrassment. The same cannot be said for most other forms of “spiritual” instruction.

The quality of mind cultivated in vipassana is generally referred to as “mindfulness” (the Pali word is sati), and there is a quickly growing literature on its psychological benefits. Mindfulness is simply a state of open, nonjudgmental, and nondiscursive attention to the contents of consciousness, whether pleasant or unpleasant. Cultivating this quality of mind has been shown to modulate pain, mitigate anxiety and depression, improve cognitive function, and even produce changes in gray matter density in regions of the brain related to learning and memory, emotional regulation, and self awareness.

3. How to Perform? And how long should I meditate

You should be taking baby steps in the beginning so I would recommend you try meditation for 1 minute and then you should analyze how well did your concentration performs. Did you concentrate in the present moment or your mind time traveled in the past and the future?
So depending upon your performance you should start small which is 1 minute and if you are performing well you can opt for 3-5 minutes. With practice, you will be able to increase the time upto15 minutes and more.
So how are you gonna perform it?
It will take a lot of time to explain to you that so why should not I show you. Here is the video 

Where to focus while meditating?

I would suggest that you continue focusing on your meditation practice and using the techniques you have learned.
The techniques that are part of the path of Kriya Yoga (Hong Sau, AUM, Kriya) all have you focus at the spiritual eye, or the point between the eyebrows, as it is also referred to. Whether seen or not, the spiritual eye exists at this very powerful place in the brain. In fact, scientific studies are now also aware that this area of the brain has an important effect on human life.
I know it can be frustrating trying to focus on something you can’t yet see, but by continuing to focus at the point between the eyebrows during meditation, you will begin creating a magnet there. This magnetic pull will in turn draw more and more of your energy and awareness to this area as your concentration deepens. And it is through deepening concentration that the spiritual eye is finally seen most clearly.It is also from this point in the body that we are able to access the superconscious, a state that great saints and masters live in all the time.
The other aspect of deepening concentration is the need for relaxation. To achieve this while gazing at the point between the eyebrows, you might try the following. You can lift your arm up to about a 45% angle with the thumb pointed upward, then gazing at the thumb, gently close your eyes, keeping the eyes uplifted. Try at the same time to relax in this area even as you concentrate there.(Concentration does not mean tension, although the two are often thought of as the same thing.) This is about how high you need to look to be gazing at the point between the eyebrows in meditation. You can experiment with this and see if it helps.
The other thing to keep in mind is, that before you reach a deeper level of concentration, you may begin to see some of the colors associated with the spiritual eye in meditation, such as a field of deep blue, or golden light. Being aware that this is possible can help you know what to look for.
Credit- Ananda

Meditation tips for students are that if they incur this excellent habit of practicing concentration they may be performing better in their studies and they can achieve new heights. So start today I urge you guys to incur this wonderful habit in your routine. And see wonders happening 

Meditation apps for beginners

  • The Mindfulness App.
  • Headspace.
  • Calm.
  • Buddhify.
  • Sattva.
  • Stop, Breathe & Think.
  • Insight Timer.
  • 10% Happier.

Also, check out Ajahn Abraham video on meditation

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