Meditation Mountain - How to Meditate ~ 10 Minute Guided Meditation for Beginners

Episode Date: March 17, 2021

How to meditate for beginners using simple and easy to follow methods. During this 10 minute guided meditation on how to meditate we're going to be going through some techniques designed with meditation for beginners in mind. Learning how to meditate can seem like a big task. You may be wondering how to meditate properly to get the full effects or if a quick meditation (as short as just 10 minutes) is enough to really see any meditation benefits at all. But believe me when I tell you guided meditation for beginners doesn't need to be an hour of silent enlightenment. Beginner meditation can be as simple as just a few minutes of mindfulness to help melt away the stresses of the day. Mindfulness is our key to successful meditation for beginners. Short guided sessions of 10-20 minutes are all you need to begin to feel and see some of the benefits of meditation in action. Many people use meditation to help reduce anxiety, lower stress or even pull them out of depression. Using a guided meditation like this is an even easier way to get started because all you need to do is just find a quiet spot and listen along to what's being said. Remember the goal doesn't have to be transcendent enlightenment. It can just be to improve your mindfulness, or relieve some stress. To bring a few minutes of calm into your mind or release tension from your body. Learning how to meditate as a beginner you may think takes a lot of time. But that's only because of the expectations we put on ourselves to be experts from the start. Try to remember the goal is just to make it to the daily practice. To turn on the meditation and to do our best to make our way through it. Let's not put targets to clear our mind or release all our tension from our body. These aren't the right ideas when approaching a meditation. The only targets are to try our best in the moment and to stay present. Some days will be tough, some days will be more challenging or distracting. These aren't bad days, these are just more opportunities to practice the qualities of mindfulness and presence. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and this guided meditation on how to meditate. You will be relaxed and guided through how meditation's work so you can meditate correctly and easily. Know that there is no wrong way to meditate. This will just help you know the basics to help you relax fully and deeply. Meditation at its core is breathing. Let us begin by getting into a comfortable position and breathing deeply. Inhale through your nose, filling your lungs, and expanding your chest and stomach. Gently exhale through your mouth, pushing all of the air and collapsing your chest and stomach.

Now feel free if you are comfortable. to slowly close your eyes. The deeper breaths you take, the more relaxed you will be. Breathe in again and let the calming air comfort your body. Your muscles relax and are soothed. Breathe. Breathe and feel all tension and discomfort leaving your body. All worry and thoughts are pushed away. Deep breathing helps you focus on yourself and your body instead of being distracted by whatever is going on around you. Whenever you are distracted during a meditation, lost in thought, or are bothered by day-to-day problems,

simply focus on your breathing to calm yourself down and bring you back to the present moment. Each breath brings you deeper and deeper into relaxation and comfort. Your eyes are closed. Your muscles are relaxing. Your face relaxes. And you unclench your jaw and let your tongue settle in your mouth. Your neck is free of tension. And your shoulders fall back weightlessly.

Every inch of you feels as though. You are floating on a cloud. The only movement is your chest rising and sinking with each deep breath you take. Soon, you won't feel your muscles or have the urge to move. Everything is in the right place and is relaxed. If you have trouble getting comfortable. or still fidget every once in a while, that is okay too. As long as you are focused on your breathing and letting yourself relax, you are meditating well. Many people think that meditation

is about not thinking and get stuck trying to erase all thoughts from their minds. many cases, meditation requires no thinking, but it can also require a focus on some things. This is why breathing is important because it keeps your focus but doesn't distract you. As you keep breathing deeply, simply let thoughts slip away. Don't force them away. Just send them away with your breathing. No other thoughts are important right now. If any come that are not about your breathing or about how relaxed your body is, simply observe the thought.

Decide it isn't needed right now and let it out with your breath. Any important thoughts you can come back to later. Keeping your focus on your breathing, focuses your thoughts, and keeps your mind clear of distractions. When your mind is clear, your mind can begin to relax too. So often, our brains are filled with thoughts of the day. This can be exhausting. Meditation helps us calm those thoughts. and brings us back to the present moment.

Worry and stress put us back in the past, or in the future, which doesn't exist. When we breathe deeply and meditate, we come back to the present moment and live each moment as it passes, living in gratitude and peace. Each meditation is different and requires you to focus on different things. But keeping your breathing deep and your mind clear are key components to all meditations.

Once the meditation is over, it is time to wake back up. Breathe in deeply again as you feel your body over. awaken and your muscles move. Breathe out and still feel completely relaxed as your body stirs. Continue to breathe deeply as you let thoughts reenter your mind, knowing you can always calm them with your breathing. Lastly, when you are ready, gently and slowly open your eyes. Now continue about your day after this meditation. Meditating is that simple, and I hope this helped you learn how.