Meditation for Beginners

Meditation has a variety of uses. From a medical standpoint, meditation may be applied to reduce physical and mental stress, relax the muscles, and relieve pain. Meditation may be used to look inward, problem-solve, and overcome self-imposed limitations. The Buddha used meditation to obtain spiritual enlightenment, transcending beyond suffering and want, to attain Nirvana. Whatever your motives, meditation can benefit everyone. From one beginner to another; here are some fun, simple, and effective meditation techniques to put you on the road to Enlightenment.

Preparation
You should be seated in a comfortable position. While it's easy to get relaxed lying down, you wouldn't want to fall asleep in the middle of the exercise. I recommend sitting in a comfortable chair, or on a cushion on the floor. Comfy loose-fitting clothing is a must, or else wear nothing at all! Choose a time of day when you're least likely to be interrupted-- for a good half-hour if not longer. Set the mood by lighting candles, playing soft and relaxing music, and/or burning your favorite incense. Close your eyes and let go.

Mantra Meditation
Choose a favorite mantra or saying, or create your own, and repeat it over and over in your mind. You will accomplish three things: You'll focus your mind on a single thought, training yourself to concentrate. You'll find new meaning in the saying, looking deeper than you've ever looked. You'll learn something new and unexpected about yourself-- applying the saying and all its meanings to your own situation. Here are a few thought-provoking quotes to get you started:

Happiness does not come from having much, but from being attached to little. -Venerable Cheng Yen

First one must change. -The 14th Dalai Lama

Since everything is but an apparition, having nothing to do with good or bad, acceptance or rejection, one may well burst out in laughter. -Longchenpa

Our lives are based on what is reasonable and common sense; truth is apt to be neither. -Christmas Humphreys

All happiness comes from the desire for others to be happy. All misery comes from the desire for oneself to be happy. -Shantideva

Two things are infinite: The universe and human stupidity; and I'm not sure about the universe. -Albert Einstein

From there to here, and here to there, funny things are everywhere. -Dr. Seuss

Things are not what they appear to be: nor are they otherwise. -Surangama Sutra

Candle Meditation
Seated comfortably in the dark, light a candle before you. Now stare directly at the flame. Stare for however long you need to. Concentrate only on the flame. Random thoughts and ideas may come to you- take note of them and set them aside. Return your concentration to the fire. What do you hope to accomplish by doing this? You'll learn to concentrate all your thought and energy on an object. You'll learn to study something on a deeper level. You'll clear your head and learn to concentrate. A flickering candle flame is filled with surprises for someone willing to take the time to learn from it.

Mini-Vacation
Do you have any idea how powerful your imagination can be? Did you know, when you concentrate hard enough, your mind can convince your body that you've actually experienced a 5-day, all-expense-paid vacation to the Caribbean; where you enjoyed pena coladas on the beach, mind-blowing sex on Egyptian cotton sheets, a hot-stone massage, a warm swim under a tropical waterfall, and all the luxuries of a 5-star resort? People need vacations. People need an escape from work and chores and stress. At least once a year. But not everyone can afford the time and money to take those vacations.

Let your mind take you instead. Close your eyes and experience a destination of choice. Imagine your scuba diving adventure, African safari, Amazon expedition, Mediterranean cruise, European wine-tasting tour... Dream up all the sights and sounds, tastes and sensations. Renew your mind, body, and soul. Eliminate stress. Come home from your vacation refreshed and revived. Your body will thank you.

Turning Inward
Everybody hurts. Everybody has guilt. Everybody has doubt. Concentrating on the past and pain only creates suffering in the present. To truly live in the present, we must learn to let go. Meditation is a tool to help you let go. While you're concentrating, hold in your mind an image of your biggest fear, guilt, insecurity, or self-imposed limitation. Examine it until it's disassociated from yourself. Pick it apart. Analyze it. Contort it. Shake it around a little. Punch it in the face. Throw it on the ground and grind it under your heel. Spit on it. Imagine the power it has over you as a brilliant red light; watch the light flicker, fade, and die. See your monsters reaching out for you, but you grow wings and fly far, far from their reach. See yourself as a brand new being, glowing with pure light. Place your past soundly in the past.

Just Breath
If you only have a moment to spare, and you need a time-out to relax, concentrate on your breathing.
Breath in your nose, counting slowly to 5. Concentrate on your lungs expanding and your body filling with light. Breath out your mouth, counting down from 5. Repeat.

There are countless other tried and true techniques of meditation. Or you could create your own. Anything is possible, and all possibility begins with the mind.