by Kimberley Heit

Created on: March 19, 2008   Last Updated: December 23, 2008

If the stress and chaos of modern living has finally driven you to seek out meditation then you'll need to know how to get started. Meditation is not a complex activity that requires specialized training to perform; it is quite simply a way to give the brain a rest. Read on for a beginner's guide to meditation.

EQUIPMENT

You can start to meditate with virtually no equipment, however there are several pieces of equipment that can enhance meditation:

-Comfortable clothing

-Meditation chairs-help support your back so that you can sit comfortably for longer

-Meditation cushions-to help sit up properly

-An oil burner and essential oils to aid relaxation

-Relaxation CD's

-Mats to lie or sit on

-A Tibetan bell chime style alarm clock-is useful to time your meditation without experiencing a piercing style alarm sound

TYPES OF MEDITATION

There are numerous ways to meditate,some meditation techniques include:

TRANSCENDENTAL MEDITATION-involves concentrating on one mantra/word, bringing the mind back to it each time it wanders.

GUIDED MEDITATION-listening to some form of instruction rather then silently directing yourself or simply letting the mind float. The instruction could come from a CD, DVD or instructor.

YOGA MEDITATION- Yoga itself can be labelled as a meditation because it is a process that stills and calms the mind. This is done through coordinating the breath with gentle body movement. This is good for people who have difficulty sitting still.

Some other common mediation techniques are Walking meditation, Chakra meditation and Mantra meditation.

TIPS ON GETTING STARTED:

Firstly you will need to choose a technique that is guided.

-Try to find a quite place, free of distractions. It is best if you can set aside a regular place used solely for meditation eg. In the corner of a room or a spot in the garden.

-Try to wind the body down prior to starting-shower and put on comfortable clothes. Generally the recommendation is to take a comfortable seated pose that is relaxed but don't allow your back to slouch. This is where meditation chairs or cushions can help with correct back support.

-Meditate daily-the early morning is best as it will help you start your day in a positive mind frame. It is also beneficial to meditate at the same time each day.

-Start with meditations short in duration-you need to get used to the activity. You don't want to get a headache by trying to concentrate too hard. You need to let it happen and your ability to do this will increase with practice.Initially try around 5 minutes.

-Take advantage of the calm meditation brings- sit a little while after your meditation feeling relaxed and allow your inner voice to give you any messages.

WHERE TO GO FOR INSTRUCTION

-Yoga/meditation centres

-Some gyms/swimming pool centres have meditation classes

-Meditation, Qi Gong and Tai Chi teachers

-Self help Books/CD's/DVD's

-Websites-many have free meditations to try

WHY TAKE UP DAILY MEDITATION

There have been numerous studies into the benefits of meditation. Benefits include:

-You experience a feeling of greater calm immediately

-It makes the world a better place- it might sound corny, but if you are calmer and therefore treat others better there will be a continued pay it forward effect. Your personal relationships will also benefit from this.

-Helps with feelings of anxiety and depression.

-Reduces the incidence of headaches caused by stress.

-Reduces feelings of pain-when the brain moves into a calmer state the nervous system is soothed.

-Helps you think more clearly-taking time out lets you come back in view situations in a less negatively emotional way.

-Improved health-daily practice leads to a reduced risk of high blood pressure and heart attack.

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