A Beginner’s Guide to Meditation

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In this blog, we will be looking at Mindfulness Meditation, a form of meditation that embraces the wandering mind and focuses on being completely present and aware within oneself and one’s surroundings. This technique may be easier for some as compared to Concentration Meditation, which requires hyper focus on a single aspect, be it a thought, mantra, or object.

What Is Mindfulness Meditation?

This form of meditation encourages you to observe your wandering thoughts as they drift along. The idea behind it is to not regulate your thoughts, or police them, but to simply be aware of them without judgement.

In modern society, we tend to police our thoughts as they form in our minds, pushing them down if they might be deemed “wrong” or hyping them up if we think they are “right”. In times of grief, it can be particularly hard to understand one’s thoughts and feelings, and we may isolate ourselves, suspend thoughts to avoid our feelings, or dwell on harmful ideas, such as guilt and blame.

Mindfulness meditation can help you to understand and come to terms with your thoughts, as well as with recent events and your true feelings towards them. Becoming aware of how judgemental we are of our own ideas can be an eye-opening experience.

Benefits of Meditation

There are significant physical and psychological benefits to meditating regularly, including:
– Lowered blood pressure and heart rate
– Improved circulation
– Slower respiratory rate
– Lower cortisol levels (stress hormone)
– Greater feelings of wellbeing
– Deeper relaxation
– Reduced anxiety

Steps to Mindfulness Meditation

Here are some simple steps to get you started as a beginner in mediation!

  1. Sit or lie down comfortably.
  2. Close your eyes lightly, with relaxed facial muscles.
  3. Breathe naturally, without conscious intervention.
  4. Focus on how your body moves with each inspiration, the rise and fall of the chest, shoulders, rib cage, stomach.
  5.  Allow the mind to wander but continue to focus on your breath periodically.
  6. Maintain for two to three minutes each day, gradually increasing as you practice.

You can learn more about mindfulness and its effect on the psychological and physiological well being by reading our blog posts. We try to post about uplifting but helpful topics which would serve a grieving person well. You are not alone.

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