There are a number of meditation exercises that beginners can try on their own. As far as meditation is concerned, it is not essential to practice a variety of exercises. However, to start with, it is ideal to try several meditation exercises and figure out which one helps silence your mind, the ultimate goal of meditation.
Listed below are a few mindfulness meditation exercises that don’t need a lot of experience or regular classes. Perhaps, some exercises take amazingly little effort and time.
Of course, eating is an amazing opportunity to meditate. You actually don’t have to learn how to do meditation while eating. It is simple. Indulge in slow, attentive and mindful eating. Focus on the texture of your food and chew it until it becomes liquid. Take your time to enjoy the pleasure of your food. In fact, the best part is that you will feel much satisfied with smaller portions (and that is great for weight loss!).
Take a hike
Well, it is nearly impossible not to reach a state of meditation when you are walking in nature. In fact, your mind starts relaxing the moment your keep your first step. You can walk in any natural surrounding such as a park, garden, a natural preserve or any place that is far from the madding crowd. As you are breathing in fresh air and listening to the brushing of the leaves, just feel the breath in your lungs and the way your leg muscle pump. You can also sit on a rock for some time to enjoy the raw beauty of nature. Notice how your body feels!
Drawing your way to peace is an excellent meditation exercise. It allows you to be so much in the present and that is what meditation is all about! A majority of the people have an image in their head of what they must draw. By copying the details of that image from the head to paper helps you pay full attention of what is there in the mind and that is the pure essence of meditation.
Relax your mind with breath
Alternate breathing via each nostril calms the mind as well as raises awareness. Let us have a look at one of the most common meditation breathing exercises:
How to do it?
First, sit in a comfortable position, probably with your spine erect. Place your right thumb on your right nostril and the right ring finger on your left nostril. Close your right nostril with the thumb and breathe in through your left nostril. Now, take the thumb off and close the left nostril using your ring finger. Breathe out through the right nostril. Take the next breath through the right nostril and exhale via the left nostril. This completes one round. You can repeat this pattern of breathing 5-7 times. You will be stunned at how your mind has relaxed as well as become alert thereafter.
This is certainly the simplest yet easiest way to focus your attention on your breath without the mind wavering. The unusual pattern of breathing pattern and the concentration required to move your fingers appropriately definitely keeps you focused.
Try to make normal routines of daily life more meditative
There is no denying the fact that we participate in daily mindful meditation exercises without being aware of it! Brushing the teeth, washing dishes, cooking – once you are more aware of the pattern, it can be practiced much more consciously. This brings delight and joy into even the most normal and usual chores.
Depending on your needs, you can either take up meditation exercises for stress, mindful exercises for beginners, advanced mindfulness exercises, and the like.
We offer a variation of 3 audio guided meditation sets. These could get you started with meditation and are easy to follow with clear guidance. If you’d like to start meditating these guided meditations are a good way to start. Just follow the link below to take a look at them.
Get started right away with our Guided Meditations!