How to Meditate for Beginners


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How to meditate for beginners? Look for a place where you are undisturbed an comfortable for five or ten minutes.... look.... look...look... look.... look ...found it? OK!

office distraction Office Distraction During Meditation

...and again:
How to meditate?

Sit comfortably.

Sit on a cushion,
a bench or a chair
it doesn't matter.

Keep your back upright,
your hands in your lap,
your eyes half-open.

Breath. Relax.

That's your meditation, your Zen meditation!

You want to try right now? Fine. Go to: Zen practices at Meditation Hall


A simple breathing exercise


Meditation techniques can be improved with a simple breathing exercise called counting the breath.

Breathing exercise
Suzi's Breathing

It's not at all difficult to learn. See Suzi!

How to do meditation as a beginner with breathing exercises?

Sit relaxed, as you did before, and concentrate on your breathing. Watch it, feel it and...

...slowly start your breathing exercise.

Breath in, breath out, out, out: ONE! and wait a
second

Breath in, breath out, out, out: TWO! and wait a
second

Breath in, breath out, out, out: THREE! and wait a second

Breath in, breath out, out, out: FOUR! and wait a second

...and so on breathing and counting ...FIVE!... SIX!... SEVEN!... EIGHT!.. NINE!...

until finally you arrive at
Breath in breath out...out...out: TEN! ...and then?
Start again with ONE! Got it?

Sounds easy! Just breathing and counting until ten. No problem.

Unfortunately this "How to meditate for beginners" isn't as simple as it sounds.

The jumping Teddy Mind


After breathing and counting until FOUR! FIVE! or SEVEN! an idea, a picture or a story from the past sneaks up and takes over your mind.

Your mind is a jumping teddy bear. It likes to plays games with you. You get lost in thinking, stories or daydreaming, fascinated by emotions and fantasies.

Only after some time will you suddenly remember your breathing exercise. This happens to everybody. Don't beat yourself.

Smile. Aren't you still breathing? Yes, You are. Start counting again. Smile and breath and count.

Office Distractions
Teddy Bear for Suzi

Breath in, breath out, out, out: ONE! and wait a second...

Breath in, breath out, out, out: TWO! and wait a second...

Breath in, breath out, out, out: THREE! and wait a second...

You failed again? You couldn't count until TEN? Ok. Start again counting your breath. That's the way of Zen.

These "how to meditate for beginners" exercises will bring you deeper into your mind every time you try.

It's a serious exercise, but laugh, if you find yourself trying too hard to achieve the mastering of mind concentration.

Counting breath doesn't keep your teddy bear mind busy enough. It becomes bored during meditation and looks for entertainment.

Teddy again starts jumping around, talking, acting, entertaining.

Enjoy the teddy's jumping, listen to his stories. Don't interfere. Watching the teddy bear mind, that's how to meditate for beginners.


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