Beginners Meditation Basics – 4 & 6 Week Routines

Symphony of Spirit - Meditation

Symphony of Spirit – Meditation

Symphony of Spirit – Beginners Meditation

Four Week Routine – 10 minutes per day. 

(Building up to 25-30min)

This four week schedules runs you through a basic Meditation & Wellness Routine, by no means is it set in concrete, don’t berate or judge yourself if you miss one day, or cannot get to 10 minutes.  There is no right or wrong way for Meditation.  The most important issue is that you take the time out for yourself to calm your mind to take on the day ahead.

“We are shaped by our thoughts, we become what we think.  When the mind is pure, joy follows like a shadow that never leaves.”  -The Buddha-

To start we don’t have to like it! We just have to Start.

Over the next 4 weeks your Meditation will be enhanced.  The main focus is to let your mind go of all the daily thoughts we have. 

Week 1.  Breathing – 10 Minutes per Day, start and aim for 5 minutes (this can be quite hard to begin but as you progress it will come easy) some people set a timer, but you can find the sudden noise quite a shock.

Week 2.  Breathing – try to increase this to 20 minutes.  Also add in 3 x Walking Meditations.  Again start at 10 minutes and increase to 30 minutes.

Week 3.  Breathing – 10 minutes per day. 3 x Walking Meditation.  Add in 2 x Body Meditations, aim for 10 minutes and try to increase to 20-25 minutes. 

Week 4.  Breathing – 10 minutes, Walking Meditation 20 minutes, Body Meditations 25 minutes.  Aim to do a combination of these for about 30-40 minutes per day.   

Symphony of Spirit - Meditation

Symphony of Spirit – Meditation

Six Week Routine

Building up to 40 minutes per day.  

Over the next 6 weeks your Meditation will be enhanced.  The main focus is to let your mind go of all the daily thoughts we have. 

Week 1.  Breathing – 10 Minutes per Day.

Week 2.  Breathing – 20 Minutes per day and Add in 20 Minute Walking Meditation.

Week 3.  Body and Breathing – 20 minutes per day. 3 x Walking Meditation.  Add in 2 x Body 

Week 4.  Body Scan Meditation 30 minutes, with Walking Meditation, try adding in a Sleep Mediation Induction.  

Week 5.  Body Breathing, Walking Meditation and Body Scan Meditation.  (a combination) aim for 40 minutes.

Week 6. Use a combination of all the Meditation Practices. 40 minutes per day.  Do the ones that best suit you.

Breathing Meditation

1. Choose a comfortable position either on a chair or on the floor.

  2.  Close your eyes or lower your gaze so it falls to the floor, rest your hands palm down on your thighs. 

3.  Allow your mind to calm and your body to relax.  (you may find this a little difficult at first). 

4.  Focus on your breathing breath-in and breath-out. (try counting 1…2…) to your breathing until you don’t have to try anymore.  Don’t try too hard as you have been breathing all by yourself for a long time already!!    

5.  After 5 minutes of breathing open your eye’s and look at your surroundings take a moment to reflect on your thoughts.  Maybe write your thoughts in a Meditation Journal so you can reflect back. 

“It’s time to start reprogramming, starting with your mind”

I also suggest using a Meditation Journal, nothing fancy, just a diary to keep track of your mediations and thoughts. 

Beginners Walking Mediation or Moving Meditation

This meditation is good to do as a continuation to the Sitting Meditation, and can be done inside or outside (weather permitting), and again with or without shoes. 

Once standing take a deep breath into your belly, and release, feel your feet on the ground or floor, keep breathing deeply as you become aware of your feet connecting to floor.

As you inhale raise your right heal, shift your weight to your left foot, exhale as you step with your right foot and place your heal down on the ground in front of you as you then slowly raise your left heal.  As you inhale raise your left foot completely off the ground and mid-step pause and hold your foot there for as long as you can.

While exhaling bring your left foot down heal first and complete the step. As your left foot touches the ground raise your right foot and hold it mid-step pausing again and balance on your left foot.  Exhaling bring your right foot down heel first to complete the step.

Repeat for 21 breaths, stopping mid stride in each step.  Walking Meditation is typically done in a circle, you can also increase the time as well for as long as you wish.  If practicing in a group try to time your breathing together.

Beginners Sitting Meditation

To begin your Sitting Meditation, find a quite place away from the distractions of the modern day, turn off, TV, radio, mobile phones or any other device you can think of.  Once you have mastered this meditation you will be able to do 25-30 minutes but don’t stress if you can only a few minutes to start with. Very few people are able to extend this meditation to 25 or more minutes. 

Wherever you sit make sure you are comfortable and can maintain an erect posture, without being rigid, as the spine has natural curves.  Rest your hand together in your lap or on your thighs.  Gently touch the tip of your tongue to the roof of your mouth.  Keep your eyes focused on an object in front of you, it will help maintain your posture and help you realise when your mind is wandering.

Start breathing being aware of your breath, by counting as you exhale “one” and with the next exhalation “two”  silently in your mind…. and so on.    As you continue your mind will wander and you will loose count, but start again from “one” and bring you mind back to your breathing,

Continue this for as long as you can, you could set a timer 5 minutes, 10 minutes etc.

Progressive Muscle Relaxation

Progressive Muscle Relaxation was invented by physician Edmund Jackson (1938) in the early twentieth century, and has been used with tremendous success.  Progressive Muscle Relaxation is a very simple and effective technique.  It is not quite as easy as you think (as I learn’t at a session with the psychologist) in this day and age it is very easy to walk around very tense without knowing, but trying to relax can be quite difficult.  Before you start ask yourself how stressed are you?

Find a quite comfortable place where you can sit or lay down.  Close your eyes and count in your head.

  1. Begin with your feet. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty, notice how relaxed your feet feel.
  2. Tense your calves. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  3. Tense your thighs. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  4. Tense your belly. (harden you abdominal muscles) Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  5. Tense your buttocks.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  6. Tense your chest/breast muscles.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  7. Tense your hands into a fist.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  8. Tense your forearms.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  9. Tense your upper arms.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  10. Tense your shoulders.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  11. Tense your neck.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  12. Tense your jaw.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  13. Tense your cheeks and lips.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  14. Tense your eyes and forehead (as if frowning).  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  15. Take a minute to see how relaxed your body is.  If you feel it is not enough work backwards from the top of your head.
  16. When finished open your eyes, wiggle your fingers and toes.  Gently get up, and take on the rest of the day.

 

Body Scan Meditation Using Healing Light Visualisation.

Some people find that colours of light have different healing properties, eg White Light for Protection,  Red is a passionate and warm colour which induces vitality and stimulates energy.  Orange, is for healing and is one of the best colours for use in hospitals. Yellow is a bright and cheerful colour and can help stimulate intelligence, and detoxify the body.  Green is known for its balanced and healing properties, a restful colour that symbolises growth and renewal.  Blue the colour of the Sky and Sea, an important healing colour as it represents Calm and Serenity.  Pink is soothing colour that shows caring and affection and can reduce erratic behaviour.  Both Purple and Violet along with related shades like lilac and lavender are connected with spirituality.  These healing colours are also linked with perception and insight.  the following uses healing visualisation to restore a sense of relaxed balance to your body.

 

Find a quite comfortable place where you can lay down preferably although you could sit if you had to.  Close your eyes and count in your head, take in 3 deep breaths.

Now imaging an invisible wheel spinning at your feet, which has the power to heal, and release tension, stress and to leave only calm and relaxation, healing and wellbeing behind.  (Just like being in a MRI machine) As the spinning wheel moves through your body it repairs the body as it moves, imagine seeing this wheel as a colour of Light, White, Green, Orange, Blue….  you may find that one colour works best for you.

  • . Begin with your feet, with the light of the wheel moving slowly scanning from your soles through your feet, removing tension and stress, Image your feet feeling relaxed and restored.
  • . The Light moves scanning your shins and calves. Don’t rush this again the light is scanning through relaxing and restoring as it moves slowly up through your bones.
  • . Moving upwards, scanning through your knees, thighs, groin, hips, the spinning Light as it rotates, releases tension and stress, whilst again restoring, and repairing all of the muscles.
  • . Now the spinning wheel with it’s healing energy is moving through your internal organs, restoring them also to restore and repair them.
  • . Your imaginary spinning wheel is now travelling through your back, ribs, spine, then moving onto your lungs and heart.  All the time spinning light slowly through, releasing tension, stress and healing energy to repair your body.
  • . Imagine now that the spinning wheel with it’s healing light is spinning at the tips of your fingers and moving through your hands, to your wrists, arms,  and elbows, again releasing tension and repairing any damage as it moves through your arms to your shoulders.
  • . Next the spinning light moves upward through the neck, chin, jaw, cheeks, eyes, ears and  forehead working on all the tension and stress stored in the muscles of the face and neck.  Feel the healing light releasing and healing as it moves through to the top of the head.
  • . Take a few moments to imaging the spinning wheel above your head, and notice how your body feels, relaxed and lighter with each breath, after being surrounded by the Spinning Light.
  • . Now imaging that your Spinning Wheel with it’s healing Light travels back down through the top of your head face, ears, chin, jaw neck, wiping away any trace of stress or tension. Removing any pain and discomfort and leaving a sense of relaxation and wellbeing.
  • . Moving slowly down through the torso and forearms releasing and removing any trace of tension & stress, your spinning light retraces its steps through the body move slowly again repairing and releasing.
  • . As your spinning light is working it’s powers of healing moving now through your hips, legs knees, feet and toes, working on all of the muscles and bones, restoring and repairing, releasing stress and tension.
  • . Your toes and soles of the feet feel the release of the Illuminating light and your body feels the lightness of the state of relaxation the body has experienced.  Take this moment to rest and breath, before gently rolling onto your side and sitting up.

      The Visual Healing Body Scan technique should take about 25-30 minutes, but it is quite difficult to master, you may find to start that you don’t experience anything.  But persistence, with this routine will be a great reward.  Also at first you may find yourself falling asleep, which will result in a deep restful sleep.  So the best time to do any Body Scan is early morning or early afternoon. 

         A good guide is to ask yourself before starting on a scale of 1-10 how stressed do you feel, and then ask the same question at the end of the Body Scan. 

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