Meditation For Complete Beginners

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EBook – Meditation For Complete Beginners

Introduction ………………………………………………………………………………….. 4
Chapter 1
Benefits of Meditation …………………………………………………. 7
Mental Benefits ……………………………………………………………………………. 9
Reduces Stress, Anxiety, and Depression ……………………………………….. 9
Recovery from Addiction ……………………………………………………………… 11
Reduces Pain …………………………………………………………………………….. 12
Increase Happiness ……………………………………………………………………. 12
Health Benefits …………………………………………………………………………… 13
Spiritual Benefits ………………………………………………………………………… 15
Chapter 2
Types of Meditation …………………………………………………… 17
Mindfulness Meditation ……………………………………………………………….. 19
Focused Meditation …………………………………………………………………….. 20
Spiritual Meditation …………………………………………………………………….. 21
Movement Meditation ………………………………………………………………….. 22
Transcendental Meditation …………………………………………………………… 23
Mantra Meditation ………………………………………………………………………. 24
Chapter 3
Getting Started with Meditation ………………………………….. 26
Firing Up Your Motivation …………………………………………………………….. 27
Set Reasonable Goals ………………………………………………………………… 27
Diligence …………………………………………………………………………………… 29
Identify Potential Distractions ……………………………………………………….. 29
Meditation For Complete Beginners 2
Choose a Comfortable Posture …………………………………………………….. 31
Chapter 4
Breath Control ………………………………………………………….. 32
Equal Breathing …………………………………………………………………………. 33
Abdominal Breathing …………………………………………………………………… 33
Alternate Nostril Breathing …………………………………………………………… 34
Skull Shining Breathing ……………………………………………………………….. 34
Progressive Relaxation ……………………………………………………………….. 35
Guided Visualization …………………………………………………………………… 35
Chapter 5
Practical Tips for Successful Meditation …………………….. 36
Start Small ………………………………………………………………………………… 36
Have a Clear Understanding of the Benefits …………………………………… 36
Understand the Principles of Meditation …………………………………………. 37
Follow the Path the Works Well for You …………………………………………. 38
Engage in Regular Practice………………………………………………………….. 39
Fuel Your Body with the Right Foods …………………………………………….. 39
Foods to Avoid Before Meditation …………………………………………………. 41
Caffeinated Drinks ……………………………………………………………………… 41
Conclusion …………………………………………………………………………………. 43

Introduction

Over the last several years, the practice of mindful meditation has risen in popularity. It has started to gain mainstream acceptance as a preventative method of healing and one of the most studied alternative ways of therapy.

It has been proven that mindful meditation has a wide range of benefits regarding mental, emotional, physical, and spiritual well-being.

More and more healthcare professionals are recommending the practice of meditation to deal with depression, stress, and anxiety. Practicing meditation will enable you to get into a state of deep relaxation within minutes.

This makes it possible for the stress-causing hormone levels to drop, resulting in good and happy feelings.

Science has discovered that conditions of depression, stress, and anxiety have a way of altering the structure of the brain. This can result in one’s thoughts and mind focusing more on the negative things that have happened in the past or are more likely to occur in the future.