Meditation Mountain - Meditation for Beginners ~ 10 Minute Guided Meditation

Episode Date: March 14, 2021

This 10 minute guided meditation for beginners is an easy introduction to the benefits of meditation and mindfulness. Simple to follow breathing exercises walking you through how to meditate. Getting started with meditation as a beginner can be tricky but following a simple short guided meditation daily like this is an easy way to reduce stress and improve your mindfulness well beyond the end of the meditation session.  If this is your first time meditating or you still consider yourself a beginner when it comes to meditation then use this short 10 minute video to help kick start your journey and walk you through how to meditate along with being your meditation guide. Meditation benefits for beginners can be very powerful. Meditations for anxiety, depression or stress have real uses in every day life. Being able to reduce your overthinking or feelings of overwhelm by using a simple guided meditation for a few minutes gives you the ability to calm your mind in a moment. For beginners learning to meditate our breathing meditation and morning meditation videos linked above may be a great start to help this become a more regular practice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and thanks for joining me for today's meditation. Today, you will get into a relaxing, meditative state with a couple of simple, easy-to-follow techniques. Many people assume that meditating or being in a meditative state means having no thoughts at all and being completely still. But unless you are one of those rare people that has reached complete enlightenment and peace, being in such a still constant state is extremely difficult for almost all human beings. The actual meditative state happens when we interrupt our train of thought and bring yourself to the present.

This can be done after some time for any amount of time. It could be five seconds, or it could be five hours. Thoughts will come back and will grab your focus away from you. This is completely normal, and part of the flow. of meditation. Sure, you will not be disturbed and get into a nice, relaxing position where all of your muscles can go loose and if you want to close your eyes, then now is the time to do so. For this session, all you have to do is gently bring yourself.

back to the present moment. Without judging your thoughts is meditation. Consciously and continually bringing yourself back to the present moment. Over. There are many ways to do this. And we will start with one of the easiest and most effective techniques. Conscious. breathing. Begin by taking three deep and strong breaths, one fully in focusing on the breath,

special or think too hard about it. Just observe your belly rising and falling with the breath. When your thoughts stray away from focusing on the movement of your abdomen, gently bring your attention back allow for your entire body to fully relax consciously make your belly expand and rise with each inhale and fall contracting with each exhale bringing your focus to the breath moving the belly very good this is meditation and you are doing so well. Notice how easy it is to focus on your breath while you move your belly. Thought may come and take your focus away and that's fine.

Just bring your awareness back to your belly gently. Don't judgment. Remember, the goal is not to keep yourself without thought. You only need to bring yourself back to the present moment of focus after you notice a thought has taken your attention. This is training your mind to follow your command. Instead of doing what it wants to do and controlling you, so are essential here. Noticing thoughts is what brings you into the present moment. Keep bringing yourself back to the belly.

Make it rise. Wonderful. Each inhale with each exhale. Feel each breath to the breath, moving your chest and ribgate. Just feel your chest and belly. Moving on its force your body to breathe. Just allow yourself to breathe. Noticing every detail about it.

how your breath feels. Now put your focus and attention on your nose. Feel all the sensations around your nose area and how the air feels entering and exiting your nostrils. Notice how the air feels to you. Is it cool? When you breathe more deeply, you can feel the air flows quickly. When you breathe more calmly, the air slows down. Now switch your focus to your neck and throat. Let your breath go at its own pace and observe the sensations of the air entering and exiting your throat into the lungs. Does the air feel warm or cold? Keep breathing and observing the sensations of the air passing through your body as far as it goes.

It may distract you. Gently bring yourself back to the breath. Your meditation. Very well done. Just one. Notice how you feel right now. Observe what your mind is like to feel how your body feels. Now compare this to be.

you started your meditation. You are experiencing the benefits of meditation right now. Thank you for practicing with me today. This concludes our meditation.