Meditation for Beginners

What is Meditation?

Meditation is the practice of mindfulness, of focusing the mind to achieve a mentally and emotionally clear, calm, and stable state of being. Meditation involves training your awareness to be present in the moment, while developing a healthy sense of self and perspective. It is the process of learning to observe your thoughts, feelings, and sensations without judgment.

What Are the Benefits of Meditation?

Consistent meditation has been found to benefit the nervous system in many ways, including:

• Deeper feelings of relaxation

• Decreased stress & anxiety

• Enhanced mood & emotional well-being

• Increased positive thinking & optimism

• Improved sleep

• Decreased pain

• Reduced blood pressure

• Enhanced cognition, attention span, & focus

• Improved blood circulation

• Lower heart rate

• Decreased perspiration

• Lower blood cortisol levels

• Improved immune system functioning

• Increased self-awareness

• Slower respiratory rate

After consistent meditation practice, many people find that they are less impulsive, less reactive, and less judgmental. People who mediate often typically enjoy a stronger sense of calm, focus, and connection - with themselves and everything around them. Instead of getting stuck in their habitual, conditioned patterns, reactions, emotional wounds, and limiting beliefs, they instead begin observing them, reflecting - and releasing them.

What About Affirmations?

As your meditation practice develops, you may find it healing to go a step further and begin introducing positive affirmations at the end of your practice, as an intentional replacement of the limiting patterns and beliefs that you are releasing. “I Am” is one of the most powerful phrases you can utter; be mindful and intentional about what comes after it.

• I Am Love

• I Am Loved

• I Am Worthy

• I Am Happy

• I Am Enough

• I Am Blessed

• I Am Strong

• I Am Capable

• I Am Healthy

• I Am Flourishing

• I Am Abundant

How Do I Get Started Meditating?

The key to meditation is simply to be in the present moment, without judgment, without resistance, without struggle. Thoughts, feelings, and sensations will come; observe and release them, then gently guide your attention back to your chosen meditation focal point.

There are many different techniques that you can use. We recommend trying a few different methods, and noticing what resonates with you, what pulls you out of your head and into the present moment.

Here are a few types of meditation you can try:

• Walking in Nature

• Mindful Breathing

• Focusing on a Candle

• Adult Coloring Books or Drawing

• Focusing on a Body Part

• The third eye can be a very powerful focal point, connected to intuition and focus

• Center of your chest, connected to heart/love

• Base of your spine, this is a very grounding point

• Grounding points - any body part that is touching the ground

• Close your eyes and “see” the light through them

• Moving Meditation, i.e. Yoga, Tai Chi, Qi Gong

• Light Meditation

• Imagine light traveling up your body, one part at a time (i.e. toes, feet, ankles, legs, fingers, hands, etc.)

• Imagine light filling the center of your chest

• Imagine light spreading from your body to the space around you

• Balancing Poses

• Get on your hands and knees then extend one leg back and the opposite arm forward

• Observe Your Surroundings

• Notice the way light filters into the room

• Look at the empty space between tree branches, your fingers, buildings, etc.

• Watch the way nature moves - leaves on trees, blades of grass, birds, etc.

• Listen to Music with Headphones On

• Classical and/or violin music can be very good for bringing about a sense of calm focus

• Try listening to Binaural beats

• Try Chanting a Mantra

• “I am Loving Awareness”

• Om

• Affirmations

Once you choose a type or types of meditation you want to practice, devote 10-15 minutes a day to meditating. Wake up early and begin your day with your meditation practice; add a meditation session in the afternoon to carry you through the potential stress of your day. Consider an evening meditation practice if you have difficulty sleeping. As you meditate consistently, notice how much more life begins to flow.

You can even try practicing your meditation techniques during your Maitland acupuncture session! Mindful breathing, light visualization meditation, or focusing on a body party can amplify your feelings of calm and relaxation during acupuncture.

The Points of Health | Maitland Acupuncture