Meditation for Beginners

Meditation for beginners typically starts with simple observation of, and control of, ones breathing. And while I am not a big supporter of adherence to meditation rules, breathing itself is fundamental to meditation, on occasion being one and the same.Regardless of whether we’re discussing mindfulness meditation or other forms of energy meditation like qigong, deep abdominal breathing is the starting point for two reasons. The first is because it’s the natural forgotten state of breathing from childhood, and the second because it’s a vehicle for reunion with the present.

Deep abdominal breathing, as opposed to upper chest breathing, is the natural forgotten method of breathing from childhood. If you watch a baby or young child sleeping, you’ll notice their chests don’t expand and contract, their bellies do. This is a source of energy and vitality, and one of the reasons children have so much energy when they’re awake. We can relearn this skill, and find our lost energy sources from childhood by practicing deep abdominal breathing.

The second reason meditation for beginners begins with breathing is because our breath is constantly changing, fluctuating, flowing in and out. It is not a stagnate state of being, but dynamic and immediate. By observing our breath, becoming fully aware of its inhalation and exhalation into the lower abdomen, we are reuniting with the present. Our breath is here now, and when we are aware of it, we are in the here and now. This is the basis of awareness, mindfulness and meditation.

Deep abdominal breathing should not be forced, but should be deep and long, within reason. And inhalation should be relatively close to exhalation in duration. One’s spine should be straight, shoulders upright, and atmosphere clean and conducive for relaxation. Nature and music may be a great help for some people. Other factors like hand position or leg position are inessential. Comfort is key, so long as your posture allows you to take a full long breath other factors needn’t be dogmatically observed.

Once this simple practice becomes second nature we begin to realize a great number of other health benefits. We experience higher energy levels, more relaxation and patience, lower blood pressure, faster healing, a stronger body, and a sharper mind. And while these are not our motivation, motivation being antithetical to true meditation as mentioned in meditation for beginners, it is hard to ignore and appreciate such positive results.

As much as I don’t believe in religious or spiritual dogma, I do recognize the need for guidance in realizing the truth in our own lives, as well as hidden potential. And once we have a start and begin to see for ourselves, our teachers and assumptions should be abandoned as our own guiding light takes over. Because when all is said and done, meditation for beginners and experts alike is not about a ‘thing’, it is about our own being and experience, something we alone can know and discover.