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Easy Meditation Techniques for Beginners

Easy Meditation Techniques

 Meditation can offer a range of mental health benefits and induce positive behavioral and emotional changes, such as increasing compassion and generosity as well as promoting a sense of well-being and serenity.<--break->

Meditation and Mala Beads for Urban Stress

If you live in a city or urban environment chances are that every day you are exposed to stress and various environmental stressors. Light pollution, long work days, long commutes, and the constant stream of people and energy can sometimes throw off our internal balance and overall wellness. Yoga and meditation are excellent tools for helping rejuvenate the body, reduce stress, and improve overall health, fitness, and mental balance.

If you practice yoga and meditation regularly, you may want to consider adding mala beads to your practice to help reduce stress, improve grounding and balance, and to help with chronic problems such as insomnia, pain, and fatigue.



Mala Beads

A mala is a strand of 108 beads, 54 beads, 27 beads, 21 beads, or 7 beads used to keep count during meditation. Mala beads have been used for meditation since at least the 10th century. Traditional mala beads are often made from natural materials such as rudraksha seeds, bodhi seed, wood, and yak bone. Mala beads are used to help keep count of breaths or mantras during a meditation practice. They can be made from traditional natural materials or they can be made from gemstones that can help focus the mind on a single pointed intention. By adding mala beads to your practice, you can help focus your mind on one intention. Mala beads can be worn on the mat to help focus your practice and they can be worn off the mat to keep your intention with you either as a necklace or bracelet.

Using Mala Beads

Using a mala is simple:

Begin by setting an intention for your practice. Choose a breath meditation or mantra to guide you in manifesting this intention.

  1. Sit quietly in a cross legged position. Close your eyes and observe the speed and depth of your natural breath. Begin to breathe deeply and focus on your mantra.
  2. Hold your mala in your right hand. Place your thumb on the guru bead (the distinctive bead at the base of a mala) and begin visualizing or reciting your mantra or taking a deep in breath and out breath. At the end of the breath or mantra push the mala bead away with your thumb and move onto the next bead for another round.
  3. Repeat step 3 for a round of 7, 21, 27, 54, or 108 mala beads.

Urban Stress and Mala Beads: Tiger Eye, Hematite, and Jade

In an urban context, choosing a mala for grounding and connecting to nature can be helpful for reducing stress and restoring balance. If you are interested in improved grounding, balance, and vitality, tiger eye mala beads are ideal. This gemstone is believed to aid the body in achieving physical, mental and emotional balance. It also aids in improving overall strength and health. Another excellent gemstone for grounding is magnetic hematite. Magnetic hematite is believe to aid the body in grounding to the earth and its essential energies, it is believed to help in the reduction of chronic pain, especially pain related to the joints and wearers of magnetic hematite suggest that it aids in deeper sleep and can improve energy levels.  If you suffer from insomnia, meditating with magnetic hematite mala beads may help. Finally, you may want to ground and connect to nature if you live in an urban environment to help reduce your overall stress level. Jade mala beads can help you focus your mind on the nature that exists in your environment. Jade mala beads are believed to aid the wearer with reconnecting to nature, feeling a sense of harmony, and creating an overall sense of joy.

You may wish to try adding a mala to your practice and witness how it helps focus your mind on the intentions behind the gemstones and how this in turn shifts your perspective, practice, and overall sense of wellness.

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How to Perform a Walking Meditation

learn walking meditation

Most of us think of meditation as sitting in the lotus position with the eyes closed, but there is a form of meditation called "walking meditation" that is wonderful, relaxing, and something you can do anytime, anywhere.

Anti Stress Activities: See How Easily You Can Calm The Mind

Stress can turn a bad day into something entirely worse. Problems can pile one on top of another and before you know it, you've bought a one way ticket to crashing down. Good thing that people have come up with some anti stress activities that can keep you going without going downhill.

Of course, practicing stress relief techniques is always easier said than done. The bottom line is that you will need to be the master of both your body and your mind.

History of Meditation

History of Meditation

Meditation is becoming increasingly popular as more and more people are reaching for something to take away the stress and negativity so prevalent in modern life - so it seems very right and natural to return to a practice rooted in mankind's earliest beginnings.

How to Meditate While Traveling

For some people, meditation is their primary means of relaxation. It helps them focus their energy and calms them down. Being able to meditate is something that helps them remain at peace with themselves and everyone else around them. Some call it the path to inner peace. If you travel a lot, you may have trouble finding just the right atmosphere to meditate. Relax; there are many ways to meditate when you’re away from home. Following are a few tips on how to meditate while traveling.

Be In the Moment

The purpose of meditation is to help you be more aware of your surroundings. You need to be in the moment, not concerned with what might happen or distressed about what already did. The key to inner peace through meditation is to allow yourself to notice what’s going on around you. It will help you avoid bad situations and enjoy the good ones.

Being a Peaceful Passenger

Of course you can’t meditate while you’re operating a vehicle, because you need to keep your mind on your driving. But if you’re a passenger, it’s the perfect opportunity to relax and focus your energy. The best way to do this is to close your eyes and concentrate on the rhythm of the vehicle you’re traveling in. It doesn’t matter whether it’s a plane, train, or automobile, the sound of the engine or the wheels traveling over the surface--in the case of an airplane, you should be aware of the sense of the plain moving through the air--can be relaxing. Focus on the rhythm. It will soothe you.

Fixate On Something Special

It may help you to concentrate by fixating on something special that’s in the area. Some people feel more relaxed if they count road signs or trees as they pass by. You may want to focus on a specific sign or type of tree, such as a speed limit sign or a willow tree. Fixating on this special object will help you focus and free your mind. It’ll help you relax, and the trip will be much more pleasant. It’ll undoubtedly pass quicker, too, and you’ll arrive refreshed.

Walking Meditation

While traveling, you may take part in many walking tours. It could be a museum or place of historical interest. It may even be a hike through the woods. Meditating while you’re walking can help you concentrate more freely on what’s going on around you and may even make the walking tour more enjoyable. It will give you the opportunity to check your posture. Focus on walking upright and maintaining a good stance. This will allow you to make better use of your energy, and you won’t be as tired when you get through.

Meditation In a Natural Environment

In many cases, you will have the opportunity to seek out places that provide an escape from the hustle and bustle of everyday life. This could be someplace like a park or nature center. Take the time to get out in this natural environment and relax. Use the meditation techniques you’ve learned over the years to reach a point of calming inner peace. Find a bench or sit down beside a tree and let yourself relax. Choose something close by, like a flower or leaf, and focus on it. Let the object reveal itself to you.

Experience Your Surroundings

Traveling will give you the opportunity to experience new things--taste new foods, hear new sounds, and smell new odors. Make the most of this chance to take in the essence of each new experience. Focus on the odors, tastes, and sounds. Allow them to reach your inner self by being aware of the nuances of each new sensation.

Distractions Will Abound

Unfortunately your best efforts to meditate while traveling probably won’t produce the same results you get from the more traditional methods you probably use now. If this is the case, take the time to seek out a place where you can meditate the way you usually do. This may require you to seek out like-minded individuals and ask them if they can direct you to a place that will fulfill your needs. There may be a meditation retreat in the area you’re traveling through that you can take advantage of.

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Wipe Away Worries Through Zen Meditation

Zen Meditation

In today's world it seems that worrying has become the standard. With the financial crisis that the world has faced and many people out of jobs, people will naturally start to worry about their future. This will lead to stress and anxiety. Thoughts about the worry tend to lead to more thoughts about something that may or may not happen.

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