How to Master Meditation Beginner Tips to Advanced Techniques


"If you correct your mind, the rest of your life will fall into place." -Lao Tzu 

Describing my first meditation experience is true to my daily existence, it was just that- an experience. Let's just say that I wandered into a Silver Sneakers Yoga class because, it's yoga and sparkly silver. Let's do this. Without going into the less than sparkly details, I'll say that it remains unclear to me if I totally mastered meditation or if I fell asleep in the chair in which I was sitting. Yes, Silver Sneakers Yoga involved, really centered around sitting in a chair. Who knew? Let's explore how to master meditation from beginner tips to advanced techniques.

How to Master Meditation
From Beginner Tips to Advanced Techniques


Before technically defining the process of meditation, I knew I needed meditation in my life. Meditation as a process is the intentional, purposeful conditioning of our minds. Seemingly simple, the complexity of meditation practices progressively evolve in achievement of a variety of levels of mental awareness.

Viewing beginner level DVDs or listening to audio meditation guides with noise-cancelling headphones or ear buds assists meditating by directing focus on mindful breathing, relaxation, and concentration. Understanding the ultimate goal of enlightened awareness achieved through the relaxation response, determining whether I meditated into nirvana or nap time continues to border a delicately thin line.


Meditation Wellness Benefits

Increasing numbers of meditation practitioners are attracted to the ancient practice for an abundance of personal reasons. Researchers continually evaluate studies related to health and wellness benefits to meditators. Overall wellness benefits reported from continued meditative practices include-

Lowering Blood Pressure
Improving Blood Circulation
Lowering Heart Rate
Decreasing Respiratory Rate
Reducing Anxiety
Lowering Blood Cortisol Levels
Reduced Stress
Improved Relaxation

How to Master Meditation in 5 Simple Steps

Creating a calmed mind and developing a sense of inner harmony. Approaching this meditation exercise as a foundation introduction to meditation techniques will allow your to define and evolve your personal meditative style.

1 - Sit or lie down in a comfortable position. Including headphones, a meditation chair or a yoga pillow helps to personalize your experience.

2 - Close your eyes. Relax with focus on allowing yourself to breathe naturally.

3 - Focus your attention on the inhalation and exhalation of your breathing without controlling your pace or intensity. 

4 - When your mind wander, regain focus by centering awareness on your breathing process.

5 - Hold this meditation sequence initially for a few minutes gradually increasing duration to longer periods of time as comfortable.


Meditation Tips and Techniques


- Focus on your breathing, a word, scripture, mantra, sound, or focal point, such as a candle's flame to center your thoughts.

- Bring your awareness to your chosen center of focus as you notice your mind wandering. Release random thoughts.

- Embrace experiences either positive or negative to develop inner balance or peace.

- Develop the practice of stillness to center your energy.

- Study the incorporation and benefits of meditation movement techniques, including Tai Chi, Qigong, and walking meditation.

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