Transcending With Meditation: A Beginners Guide to Meditation

by Mar 5, 2020

What is Meditation?

For many meditation is the seed to obtaining a certain state of consciousness. A seed that if watered with constant practice, will sprout into a beautiful flower of happiness, wellness, and fulfillment. It is the practice of understanding all the levels of ourselves and balancing them to finally experience our center of consciousness within.

In meditation, the mind is clear, relaxed, and inwardly focused.

When meditating you are fully awake and alert. Your mind is not focusing on the external world, instead, the goal during meditation is to reach an inner state where the mind becomes silent. When your mind is silent and it no longer holds any distractions, meditation deepens the mind. The mind itself is the biggest obstacle standing between ourselves and awareness. Consider meditation as your personal mental hygiene. The practice of continual meditation is purifying and promotes tranquility to the mind. Meditaion is also the key to guiding you towards a path of self-understanding.

Personal Experience With Meditation

Meditation has helped me understand my own mind more than anything I’ve ever practiced before. Before I started meditating I never thought about what was going on inside my head — my mind would always wander as if on autopilot and I would follow its commands no matter how dark or misleading they got. These days, all of that still happens, but I continue to grow in my practice of meditating, more and more, I am able to control my thoughts and am more aware of what’s going on. Through the practice of meditation I have begun a journey to understanding myself better (not completely, but definitely much better than ever before), and that has helped me gain self-understanding, confidence, and self-awareness. With self-awareness, I’ve become more peaceful, more focused, more appreciative and attentive to everything I do in my life.

I have learned that our minds are very powerful. Just like any other muscle in your body, in order to gain strength, we must work on it over time.

Your personal practice is important, it will guide you to a self that you have never connected with before, to a mystical self connecting your mind and your soul…to your true self.

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Why Meditate?

Connecting with your mystical self through self-practice can benefit you in many aspects of your life.
  • – A calmer, clearer mind throughout the entire day
  • – Lowers anxiety and depression
  • – Greater ability to let things go and not become frustrated
  • – Ability to focus on tasks 
  • – More feelings of well-being
  • – Lower blood pressure
  • – Improved blood circulation
  • – Lower heart rate
  • – Slower respiratory rate
In Buddhist philosophy, the ultimate benefit of meditation is liberating the mind from the attachment of things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calm mind and sense of inner harmony.

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How to Transcend with Meditation

  1. Choose a peaceful environment. Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a blanket, cushion, or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it.

Regardless of how you sit, it is important to maintain the natural curve of your back. That means no slouching. People with chronic back problems who cannot sit for a long period of time can simply lay in corpse pose.

Breathe slowly and deeply. Close your eyes softly. Direct your soft, unfocused gaze downwards. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing; let it come naturally. The first few inhales are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.

Be aware. When you are breathing deeply, you will begin to feel calmer and more relaxed. That is a good sign. Now, focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. Continue focusing on your breaths for as long as you like.

  1.  If you find your attention drifting away from your breaths, just gently bring it back. It may happen many times. Do not be so hard on yourself. What’s important is to realize that you have wandered and brought your attention back to where it should be. As you grow greater focus you will find it easier to concentrate on your breath. The mind is very powerful but so is your breath.
  2. Ending the session. When you are ready to end the session, open your eyes and stand up slowly. Stretch and smile because you have done it. You have gifted yourself time to grow. You have gifted yourself time to focus and bring awareness to your breath. You did it for you.<3

Meditation Tips 

Use Guided meditation as meditation tools. For new practitioners, audio guided meditations provide step-by-step instructions that help to introduce meditation in an easy and non-intimidating way.

Experienced practitioners may also benefit from guided meditation programs as they can reveal different perspectives and approaches that might have escaped from one’s awareness.

As there are many types of guided meditation available, it is important to be clear of what you are looking for. There are many that guide you through a path, these are great for deep relaxation. While others help set intentions and are more likely to help ease anxiety. No matter what your objectives are, you are likely to find a guided meditation that fits your needs.

Aim to have the length of your exhalations as long, if not longer, than your inhalations. By releasing more used air, you make more room for fresh air to fill your lungs. If your exhales are much shorter than the inhales, you can help to remove more air by gently contracting your abdominal muscles.

Keep yourself warm with a blanket or shawl during meditation.

Meditating with an empty or full stomach may be distracting or even uncomfortable. Make sure there is something in your tummy, but not so much that you feel distracted while sitting.

Some people find it easier to meditate with light music or other relaxing sounds in the background, while others prefer total silence. If you prefer sound, choose appropriate music that helps you to calm down and won’t distract you from your practice. Some examples are sounds of nature (such as rain and ocean waves), traditional music (like native flute music) as well as contemporary meditation music (Music for healing by Steven Halpern is one of my favorites). The choice of music, or lack of, is entirely your personal preference. So feel free to experiment and see what works best for you.

Use a meditation timer or any countdown timer. Find something that tells you your time is up without you having to think about it constantly. You can use the timer that is built into your phone or digital watch. Regardless of which timer you use, just make sure the alarm is not so alarming that you’d get a rude shock each time it beeps.

Smile when you’re done. When you’re finished with your meditation, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy. Thank yourself that you have taken the time to get to know yourself. Smile that you have gained this amazing habit that will positively impact you and guide you on the path of self-betterment for the rest of your life.

Meditation isn’t always easy but it has truly amazing benefits,  you can easily start today and continue for the rest of your life.

Your thoughts do not control you, you control your thoughts.

Your mind is very powerful but so is your breath.

Change your thoughts and you can change your 🌎 world.

Congrats! You’ve made it to the end!

Might as well read a little deeper and check out my mudras post here or learn more about chakras here

Namaste,

💚 Stephany