If you are having problems getting started with meditation, here are a couple preliminary basic meditation exercises I'd like to share with you that you can practice to get you heading in the right direction.
The Beginner's Expectation
Before I get started, one thing that tends to hold the beginner back is the wide range of expectations once the meditation program is underway. I can probably write a book about the various expectations that one has when they begin a meditation program.
So how do you handle knowing what expectations to have? Here's the simple answer, just don't have any. Expectations are a trap and can hold you back. I'll save this topic for another article.
Breathing Correctly
Questions related to breathing correctly are probably the most common amongst a beginning meditator.
Often I'm asked, "Do I take shallow breaths?" or "Do I hold my breath for a certain amount of time?" etc.... Well, when you first go into a meditation, you need to take a few deep breaths. Each breath should be held for about 3 seconds, and when you exhale, count in your head from 1 to 5 allowing all air of the breath to be exhaled as you count up.
Focusing on your breathing as you get started allows you to maintain focus in the meditation itself. Repeat this breathing technique for about 5 iterations. if done correctly, you should begin to feel the initial state of deep relaxation. Once you reach this point, your normal shallow breathing will go on auto-pilot and you'll find yourself not even thinking about breathing at all. It is important in the beginning however.
Visual or Audio Guidance
After you become more advanced in meditation, you'll find that you'll be able to go off on your own and explore and experiment without any assistance, and you'll be able to maintain focus and control without other thoughts popping into your head.
However, as a beginner, it's often better to stick to scripted or guided audio meditations and visualizations as opposed to trying to explore on your own. Audio meditations are like training wheels on a bike. Sooner or later you'll no longer need them.
I still do guided audio meditations from time to time, because I find them enjoyable.
These beginning basic meditation exercises will get you started. Just remember, it's important when starting out that you don't try and do too much. If you try too hard, this can often lead to frustration if you don't think your results are satisfactory. Just remember, in the long run the benefits of meditation are what you are after.
