योग-साधना LifeSkills/जीवन कौशल ☆ Meditation for Beginners ☆ Shri Jagat Singh Bisht

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Video-Meditation for Beginners

It takes long for one to decide to begin meditation. How do I begin to meditate? That’s the next question. If you ask the question, you are sure to be confused by all the answers that pour in. So, we decided to bring up for you a basic meditation that is universal. You just have to find a quiet place. Put the video on. There you are.

Meditation Instructions for Beginners:

Please sit down.

Keep your back and neck straight. Close your eyes.

Observe your breath.

Just observe your natural breath.

Watch your breath as it enters and as it leaves your nostrils.

Keep on watching your incoming and outgoing breath.

If your attention wanders away, bring it back to your breath gently.

While breathing in long, be aware: “I am breathing in long.”

While breathing out long, be aware: “I am breathing out long.”

While breathing in short, be aware: “I am breathing in short.”

While breathing out short, be aware: “I am breathing out short.”

Sensitive to the whole body; breathe in.

Sensitive to the whole body; breathe out.

Calming the whole body; breathe in.

Calming the whole body; breathe out.

Sensitive to mental processes; breathe in.

Sensitive to mental processes; breathe out.

Feelings may be pleasant, unpleasant, or neutral.

Watch the feelings with awareness and equanimity.

Know that all feelings are impermanent.

Calming mental processes; breathe in.

Calming mental processes; breathe out.

Sensitive to the mind; breathe in.

Sensitive to the mind; breathe out.

Thoughts may be wholesome, unwholesome, or neutral.

Watch the thoughts with awareness and equanimity.

Know that all thoughts gradually fade away.

Steadying the mind; breathe in.

Steadying the mind; breathe out.

    Gently open your eyes and slowly come out of meditation.

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