You have heard how meditation is good for your health. Here are is an easy-to-learn two-step beginning meditation script.
What is Meditation?
Meditation is any process which alters awareness in a positive way. Most methods calm the mind and stop or reduce our internal dialogue. When we stop the internal chatter, we enter a sacred space of silence. There are so many types of meditation, it can be confusing. So, this the place to start.
We will teach you a way to connect with your inner peace. It’s good for your health and wellness because meditation makes you more mindful, peaceful, and calm. That means you are more in control of your emotions, so it’s not only good for you, but everyone around you.
Meditation techniques are the first mobile technology, you can take them with you everywhere and use them almost any time. Once you learn them, they are yours forever. It’s a one of the most powerful tool of consciousness which opens the door to higher states of awareness. There are also many different form and levels with different purposes. So, you will never get bored. There’s always something new to learn.
Above all, the spiritual journey often begins with learning how to meditate. However, you don’t have to believe in any religion to practice meditation. Meditation is a universal process. It works just like following a recipe for baking a cake. If you follow the directions, you get something delicious.
Perhaps you want to learn how to meditate, or maybe you have tried to meditate but were unsuccessful, we have the solution for you. This beginning method is easy to learn and use.
“What is meditation? When you empty yourself and let the universe come in you.” — Harbhajan Singh Yogi
Learning How to Meditate!
Here are some tips to help you with the learning process.
1) Start small. Allow 2 to 3 minutes for meditation quiet time. Short periods of meditation provide huge benefits that you will feel immediately. Daily meditation is a habit of the most successful people.
2) Set a reminder. Use the power of technology to get you away from technology. We recommend you meditate twice a day, and I know that sounds like a lot, but it is only two minutes. Set one time mid-morning and then mid-afternoon, that way you won’t get too busy and forget.
3) Be gentle with yourself. If you can’t calm the mind, don’t worry. Sometimes it is hard to calm the active mind, so don’t think you aren’t doing it right. When you engage in the process, you are doing it right, no matter the outcome. Our Ego can push back against losing control, it’s just like a wild horse, so be gentle, and it will get easier. Here’s a meditation troubleshooting guide to explain it in more detail.
4) Create a positive self-care habit. Remember, learning how to meditate won’t do you any good unless you do it. The most life-changing positive influences are often the simple ones and the two-step beginning meditation script is an example of the simple thing that can change your life. You’ll be glad you did. Many people find it a “game-changer.”
It’s a learning process. So if you forget, don’t beat yourself up.
The essence of this method is learning to quiet the mind. But, it’s not as easy as it seems because our modern culture discourages downtime and trains us to be busy with a short attention span. Our Ego also wants to maintain control. So, it’s happy to keep us busy. That’s why meditation is crucial for a healthy life and spiritual practice. It helps us take back control of our minds.
Easy Beginning Meditation Script
Just because it is simple doesn’t mean it isn’t powerful. Meditation is one of those things that will have a positive impact. All you is 2 or 3 to revitalize your mind. The clarity of thought brings solutions, and your calm attitude is something other people around you can feel.
There are only two steps, so this is by far the easiest meditation process to learn, children as young as three can do it. And here’s a secret, it’s the platform many advanced mediation techniques. You can teach this to anyone who can follow two steps. But just because it’s simple doesn’t mean it isn’t powerful. It calms the mind and allows us to enter a moment of silence.
The First Step — Observe The Body
The first step of this beginning meditation script is learning to focus our attention. Sit comfortably with your eyes closed, the first major step is to learning to direct your attention. We start by directing our attention to our posture. Keep your spine upright but comfortable. Don’t strain. Place your hands in any relaxed manner. It’s best not to cross your legs. Be gentle with yourself. We know the mind has a natural tendency to wonder, so don’t think you are doing something wrong if you get off track.
“Being present is the actor’s job. Being aware of your body, in space, and the emotions that are occurring inside, is essential. Well, quite simply, the more aware one is of yourself, of your surroundings, of other people-the more likely you are to respond truthfully.” — Sandra Oh
Bring your attention to your posture and your body. Start by focusing your attention on the crown of your head and moving downward. Many people find it helpful to close their eyes. However, as you practice this technique, you’ll find you can leave your eyes open.
Yes, again, you’ll probably find your mind wandering about other things, but this is a common experience, so don’t beat yourself up. You aren’t doing it wrong; return your attention to your posture. Always be gentle with yourself.
We don’t usually pay attention to our bodies unless we are uncomfortable or in pain. When we bring our attention to our bodies, we enhance our observational skills. We are learning to watch what’s going on with our bodies without interfering. Learning to observe is an important step that can quiet the active mind.
This first step should make you feel rested. Most of the time it is enjoyable, but when we sit quietly and listen to our bodies you may also become aware of the aches, strains and pains you have been ignoring. Sometimes these physical aches and pains are attached to emotions and memories, these are things we should deal with but have been putting off. This type of practice puts touch with ourselves, and that’s a good thing. This method is the first step of mindfulness meditation. We’ll discuss mindfulness meditation later.
The Second Step — Observe the Breath
If we are okay with observing the body, the next step is to focus on breathing. So, while sitting and watching the body, bring your attention to your breath. Again, we are trying to observe without interfering.
“. . . if you close your eyes and begin to feel your breath, it will instantly become deeper and slower, and your mind will become calmer. Then gradually you’ll become aware of your body, or more precisely the subtle sense of energy inside and around your body. At that moment, you exist as Energy-Consciousness, not as names, jobs, duties, roles, desires, and so on.” — Ilchi Lee
Inhaling and exhaling are normal unconscious functions. So, this step can be awkward at first. Observing our breath isn’t something we generally do. The tendency is to alter the breath once we realize it. Don’t worry; this is common. You will learn to observe your breath without interfering with it with some practice.
If observing your breath is awkward, resume watching the body. Then, you can try following the breath later. When your meditation practice progresses, it will become easier.
“When you are simply observing your breath, you are perceiving an automatically unfolding process in your body. By contrast, when you are observing your wandering mind, you are also experiencing the spontaneous activity of a process in your body.” — Thomas Metzinger
Beginning Meditation Script Summary
- First, schedule a time, and do it!
- Sit and observe your posture.
- Observe your breath without interfering.
Benefits of Meditation
You will tap into the benefits of this meditation practice immediately, it reduces the feelings of stress and anxiety the first time you use them. Since it teaches us to focus inward, we become more familiar with our emotions and bodies so we can spot problems earlier, before they become major ones. It is a reset button for the brain, it’s an oasis giving our active mind a place to rest and recharge.
The goals here are twofold. First, we are getting more in touch with our bodies. Second, we are enhancing our observational skills. Another critical point, most seated forms of meditation have these two elements at their core.
Meditation Techniques Next Steps
As we mentioned above, these two steps are necessary to be more mindful. The more you practice, the easier it becomes. Soon it will be a part of daily life. Once you learn how to meditate, it becomes an asset. You can use it almost anywhere and anytime you have a few minutes.
The next step is with a more in-depth seated and moving mindfulness practice. It has a few more steps. Almost every advanced form of meditation uses the beginning meditation script as a basis. Each successive process brings with it additional benefits. We bring perceptive skills into focus. You can learn more about these next steps by following the above link.