The meditation technique that can use beginners.

People often ask how to start to meditate, so will share my methodology that I started from. It is perhaps not the best, but enough good for your start. I have long been passed over to the modified Vipassana meditation, and have gone even further, but for the beginning my proposed method is quite good, especially if you want to do on your own.

I warn that you will not feel effect immediately – but after month you will see that it is easier to concentrate and not get lost in stressful situations. I am sure everyone can devote 15 minutes every day, but you should try to do this every day.

I use methodology of four parts:

1. Sit comfortably. You can start only if sitting comfortably. Of course, if something will be wrong or very uncomfortable or foot get numb, then you could fix it, but would be best if you not need to change your position. Best to sit cross-legged, straight back. You can kneel or sit on your heels. You can use cushions or sit in chair.
2. Determine how you will meditate today. Mentally tell yourself: “Now I begin to meditate, first count to twenty, and then relax the body.” Just tell yourself what today’s meditation plan – if you do not do this, especially if have read a lot of various meditation methods, you may likely want to just do something else, or maybe even a different way and just get lost. Say to yourself, “Today I’m doing this. Period.” Something new you can try tomorrow.
3. Count twenty exhalations. The bottom line is this – slowly inhale and exhale, then hold your breath for a moment and say mentally “one”. Then again, inhale and exhale, hold your breath and mentally say “two”. It will be, that you may ultimately fail remember what the number was – then start over again.

Tip – all attention should be focused on the breath. If you divagate your attention – forget what the number was. If only you caught yourself in a situation that attention strayed somewhere and you not remember what the number was – just start afresh. To catch yourself is the essence – if only you caught yourself that divagate to other things – just start again. And if you succeed to count, you can go to the next part.

4. Go through the individual parts of the body in a pre-conceived order. You can come up with own order. Also, think what the body parts you want to use. For example, you can go through your bones of fingers, one after one, or you can take all the hand as one. Focus on the muscles, or focus on the joints.

At each part you must stop and make two slow exhalations, trying to relax the muscle (if it is muscle) or monitor how it feels like. After two exhalation (whether or not managed to relax) move to the next part and then do two exhalations. You can do more exhalation, but then the whole procedure will take a long time.

If however, it is difficult to decide on the order for body parts – try a following: top of the head – face – neck – right hand – right hand breadth – left hand – left hand breadth – chest – back – buttocks – right foot – left foot, and then go back to the top of the head. Later you will naturally begin to feel that the body consists of smaller parts.

Set the time of meditation you can by a simple alarm clock phone. Anyway that’s only my experience-based methodology for those who do not know how to specifically start.

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