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There has been a lot of news and talk lately about the health benefits of meditation. Meditation has been shown to reduce stress, anxiety, blood pressure, and depression as well as all the health problems that come with these. Science has also shown improvements in cognitive abilities that come from incorporating meditation into one's daily routine.

For the beginner, getting started in meditation may not be as easy as it sounds. There are so many books, gurus, different disciplines, and products out there that it can be overwhelming. Here are some things to help you get started.

First, let's define what meditation is. Meditation comes in many forms, but can be reduced to the idea of a simple practice of bringing the mind to focus on a single thought, image, sound, or other point of reference.

Guided meditation is one of the most common types of meditation and involves guidance from another source, be it an instructor, a book, tape or cd, video, or graphic image.

When most people think of, or read about, meditation they think of the Hindu or Buddhist traditions. Hinduism is the oldest religion which incorporates the practice most predominately in its teachings through the art of yoga.

The art and practice of yoga, which has gained so much popularity in recent years, is a discipline that incorporates several types of meditation.

Transcendental meditation is a more advanced technique that involves moving through several states of consciousness through a standardized curriculum, and can be a bit overwhelming to someone new to the practice of meditation.

To begin the practice as a beginner, one should find a comfortable place where he or she can find some solitude or "alone time". Subdued lighting or even darkness are helpful, so pick a room with window shades or blinds and/or lights with dimmers.

Start out by choosing a frame of reference to focus on that will be easiest for you. Some examples of these may include:

The sound of your own breath. This is one of the simplest techniques and requires no books, tapes, or pictures.
A visual image, such as a mandala;
A mantra or affirmation repeated silently or verbally over and over.
The sound of your own voice as you intone different vowel sounds or the intonation of the Sanskrit word "Om".

There is also a common practice of emptying the mind and clearing it of all thoughts. This can be a bit challenging for some people, especially those who are accustomed to very active or busy minds that race from one thought to another. If you choose this technique, don't feel like you failed if you do have thoughts that you are trying to clear your mind of. Simply take notice of the thought then let it pass or fade from your consciousness.

You will want to spend at least ten to twenty minutes in each session, so it is important to be comfortable. But you do want to avoid falling asleep if possible. For this reason, you may want to look into purchasing a good quality yoga mat or meditation cushion if you don't have anything suitable.

If you need help, you can find local instructors in your area. Make sure you do your due-diligence and check their background and credentials. It's very easy to find teachers and yoga instructors who were mere beginners themselves not too long ago, so don't be afraid to ask them questions about how long they've practiced and where they were taught.

Don't get discouraged at first. Learning a new routine always takes some time in the beginning. Meditation is truly a discipline, and like any other discipline, you need to keep practicing it in order to hone your skills. With patience and practice, you too can experience all the positive benefits associated with meditation.

Learn more about this author, Larry Smart.
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