Meditation Basics

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This post will outline the most basic form of meditation to get you started, and the following sections will have some more advanced techniques to build on what you learn here.

To get started, you need a few simple things that should not be too hard to find. You need something large and soft to sit on, such as a thick blanket folded up, or a thick pillow. You should be able to sit down cross legged on it for extended periods of time. Eventually, you can buy meditation pillows which work great and are very comfortable. I recommend getting one if you are serious about meditating. However, a pillow or blanket should work fine right now.

Once you have found something suitable to sit on, put it on the floor, and sit on it cross legged. Place your hands on your knees, and put your hand into a fist with the thumb inside. Make your back straight, but keep it relaxed, and make sure your head is straight too. Place your tongue on the roof of your mouth, right behind your top teeth. Finally, close your eyes about two-thirds of the way. Do not shut them completely or you might fall asleep. If they are open all of the way, you will probably start daydreaming.

Once you are in the correct posture, flex your buttocks muscles and rock back and forth a couple of times. This helps you to settle down into the pillow a little more for added comfort. Now pick a spot about 12-18 inches in front of you on the ground, and focus on that spot. Take three slow, full, deep breaths and let them out slowly making sure you breath in through the nose and out through the mouth.

Return your breathing to normal, and just focus on your breath. All of your attention should be focused on your breath, and only your breath. If some other thought comes into your mind, just let it go back out. Do not mentally scold yourself for losing focus; this is detrimental to your goal of trying to relax and let go. Simply come back to your breath. Pick one part of your breath, such as the air rushing into your nostrils, or your lungs expanding and contracting with each breath, and focus completely on that. The goal is to get rid of all thoughts, and let go. Continue focusing on your breath and letting go of any thoughts that come into your head. Congratulations! You are now meditating. That is all there is to it.

That is the basic meditation technique. In the next few posts, we will dive in even deeper, and learn some more advanced techniques.

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