In making the body scan a part of your meditation, you are familiarizing yourself with bringing awareness to your thoughts and feelings. In time and with practice, all obstacles diminish, and the process will feel easier. The mind is used to being busy.
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It is not used to stillness. So it will naturally buck and kick until it gets comfortable with the foreign idea of letting go and doing nothing. A regular practice is the most effective, but what does truly matter is that you pick up where you left off and give yourself that 10 or 15 minutes — or whatever duration you choose — to look after the health of your mind. Feeling sleepy — and perhaps even nodding off — is also normal when beginning a meditation practice.
Practicing Mindfulness: An Introduction to Meditation
Many first-timers believe a library-like hush should greet every meditation session, which leaves them extra sensitive to every little distraction and sound. Of course, if you are struggling with this in the beginning, you can always try earplugs or noise-cancelling earphones. Meditation is one of those practices and traditions that comes with a lot of misconceptions and stigmas attached, built on the back of certain stereotypes that have themselves been built on the back of rumor, myth, and media portrayals. One of the biggest myths out there is that meditation is inherently religious.
Meditation is a skill, not a belief system. Some people do use meditation in a religious context, but the application of the skill does not make meditation inherently religious. The truth is that while some people choose to sit cross-legged — and maybe out in nature or by the beach — many meditators choose to meditate sitting in a chair with hands on their laps. All you are doing is sitting with the mind, becoming aware of your emotions and feelings.
Everyone has a mind, and from time to time, everyone struggles with that mind or thoughts. Early enthusiasm wanes. The novelty wears off. This is a common issue with meditation, especially because the exercises can sometimes feel repetitive. The purpose is to allow thoughts to come and go. It is a skill to be learned, practiced, and mastered.
And we can only master this skill by building a habit. The more you stick with your meditation practice, the more benefits you will feel. The more benefits you feel, the more you will understand how your mind thinks and feels —and the more you can take steps toward a healthier and happier life with increased clarity, calm, contentment, and compassion. Meditation is a journey of a lifetime, and each journey starts with a first step.
In the Headspace app, that first step takes you to Basics, a course in three parts that is designed to be the foundation of your practice. Download the Headspace app or sign up online to start meditating today. Meditation for beginners. Sign Up for Free. So you want to start meditating. Your browser does not support the audio element. Try a free beginners meditation The experience of meditation. Changing Perspective.
Right time, right place The first step is to commit to a regular practice, a few times a week if possible. What to wear Wear whatever you like. How to sit You can meditate inside or outside and can sit on the floor, a cushion, bench, chair, or anything else that works for you. Eventbrite, and certain approved third parties, use functional, analytical and tracking cookies or similar technologies to understand your event preferences and provide you with a customized experience. By closing this banner or by continuing to use Eventbrite, you agree.
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- The experience of meditation.
Mindfulness meditation offers a way to break the spell and pave a path to greater happiness and deeper connection with others. In this 5-week introductory course, you will learn a variety of techniques for coming into presence with just what is, here and now: without judgment, delusion, projection, or reaction. You will also learn meditation techniques for cultivating a more awakened heart through greater compassion for self and others.
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Course size is limited to Both absolute beginners and those seeking to deepen their practice are welcome. Meditation mats, cushions, and chairs will be provided.
Practicing Mindfulness: An Introduction to Meditation | The Great Courses Plus
Add to Calendar. View Map View Map. Find out more about how your privacy is protected. In fact, it is very hard to develop the concentration necessary to follow your breath, even for a few seconds.
What you see is your mind racing from this memory to that moment. But that's the trick: to observe, and to learn to change the way you relate to the inner maelstrom. Therein lies the route to better mental health. Mindfulness , then, is not about ecstatic states, as if the marks of success are oceanic experiences or yogic flying. It's mostly pretty humdrum. Research into the benefits of mindfulness seems to support its claims. People prone to depression, say, are less likely to have depressive episodes if they practice meditation.
Stress goes down. That said, many who attend lessons or go on retreats find immediate benefits — which is not so surprising, given that in a world of no stillness, even a little calm goes a long way. Part of the appeal of mindfulness is that it doesn't come loaded with theological assumptions. You can do it without being a Buddhist, though Buddhist assumptions do underpin it. The most obvious is the concept of dukkha — which can be translated as suffering, dissatisfaction or discontent.
It's meant in a very broad sense, everything from deep psychological wounding to the faintest perturbations that trouble daily life.
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The Buddha's discovery, when he was enlightened, was that life is characterised by such suffering.