Meditation for the Beginner
Here are five good reasons to meditate: 1. Lowers stress 2. Connects yourself and others better 3. Improves your focus 4. Reduces brain chatter (some call it monkey-mind)
5. You will feel your body pains and be able to be more at peace
Here is a four-step meditation practice: 1) Start with your posture - find a place to sit that feels calm and quiet and safe. If you’re just beginning, it can help to choose a short time, such as five or 10 minutes. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Find a comfy place to sit and you can use the wall for support! Just make sure you are stable and in a position you can stay in for a while.When you are situated - gently close your eyes. 2) Now, notice your breath. Be aware of your breath moving in and out. Feel your breath and notice the warm air escaping as you exhale. Breath in and out. Just paying attention to your breath. Follow the sensation of your breath as it goes in and as it goes out. Feel your chest rise and fall gently. 3) Notice when your mind has wandered. Inevitably, your attention will leave your breath and wander to other places. When you notice your mind has wandered - you simply return your attention to the breath.
4) Be kind to your wandering mind. Don’t judge yourself or get too obsessed with your thoughts. Don’t be hard on yourself because you are most likely learning something new. You are learning the practice of meditation. With practice you will be able to be in states of increased awareness where your thoughts don't enter into your mind.
So practice the art of meditation. It does your body good and it does your mind good.