Simple Meditation Techniques for Beginners
Just One Breath (connecting dots)
Just be aware of your breath just once.
Note:
- Connecting Dots: Ideally maintain an unbroken continuous awareness of your breath from beginning to end. (It is like connecting two dots, which are the beginning and the end.)
- If the above practice is difficult, try mentally say “breathing in” and “breathing out.” while breathing. Learn more: Training Wheels
- If it is still difficult, try to be aware of breathing sensations, e.g., expanding/contracting or relaxed/tensed sensations in your abdomen, coolness/ warmth in your nose, realization of insight into breathing.
General Guideline for Beginners
- Posture: Sit tall and balanced so that your body becomes relaxed and pleasant on its own.
- Breath: Let your body breathe naturally with abdomen. Also allow refreshing natural pause between inhalation and exhalation whenever possible.
- Learning: Learn from meditation experiences by writing down and/or sharing your practice experience with others. (e.g. how you did and what you learned, particularly about yourself.)
- Regular practice: Maintain regular practice. Also practice with a group. If a long sessions challenging, do a short session multiple times instead.
- Preparation: Be prepared for obstacles, particularly those occurring frequently.
- Progress: Measure your progress. Seek help if you are stuck.
- Intention: know your motivation for meditation and set your intention to meditate just before meditation.
Common Mistakes
Practice incorrectly, reacting instead of responding (doing instead of being, e.g. thinking about breath rather than being aware of it, trying to stop thoughts or to block sounds instead of being aware of them), no daily practice, unaware of obstacles, unrealistic expectations, forcing breath, just imagining, just trying to feel good, incorrect posture, having no purpose (not knowing why meditating), having no mentor or guiding teacher, making no progress, learning nothing new from meditation.