Tuesday, April 23, 2019

5 Day Meditation Challenge for Beginners.



I was introduced to meditation in my Yoga classes, and the more I realized it's benefits, the more I was inclined to bring it to my everyday practice. However, for a restless person like me, it was hard to sit in a certain posture for a considerable amount of time, which perhaps is the prerequisite of meditation. Therefore, after exploring and reading more about the science of meditation, I felt that I can begin with customizing it to my own mind and body needs, and can gradually pick up the pace. Therefore, I wanted to share my own little wisdom of how I started with my 5 Day Meditation Challenge which gave way to a slow yet progressive kickstart to my everyday meditation practice.

5 Easy Sittings for 5-7 Minutes for 5 Days.




Day 1 - Begin
  1. Find a quiet space in your house and sit comfortably preferably cross-legged position, but if not sit on a comfortable chair or a couch, with the soles of your feet touching the ground and hands on your lap.
  2. Now, slowly close your eyes.
  3. Relax your shoulders, and then slowly turn your head up, down, right and left and then bring back to the center.
  4. Now Inhale deeply and capture as much air as you can, filling your lungs. Then exhale slowly.
  5. Repeat this process for 5-7 minutes (you can set a timer), and then slowly open your eyes, and smile with gratitude.
Tips: Try to focus on your breaths with fighting against your wandering mind. (let the thoughts come and go).




Day 2 - Count

  1. Fix a time and place for meditation every day.
  2. Try to sit on the ground or on your mat crosslegged if comfortable or else you can continue sitting on a chair with your palms facing downwards or your hands can be in meditation mudra on your lap.
  3. Close your eyes, relax your shoulders and head.
  4. Now slowly Inhale and count till 5 in your mind.
  5. Then Exhale and count till 8.
Repeat this process for 5-7 minutes. Now fold your hands (in Namaste) and bow down with gratitude and then slowly open your eyes with a smile. 



Day 3 - Mindfulness

  1. Sit comfortably in your easy meditation position and close your eyes.
  2. Relax your shoulders and head.
  3. Inhale deeply and Exhale for a few times until you return to your normal breathing.
  4. Pay attention to any sound coming from your environment ( Wall clock ticking, Traffic on the street, birds chirping on the trees, etc.) Focus on your muscles in your body, even an aching body part or a little discomfort should be acknowledged.
  5. Be observant of your breaths and let your chest expand as you inhale your stomach contract as you exhale.
Repeat this process for 5-7 minutes, then slowly open your eyes and bow down with gratitude.


Day 4 - Visualize

So you have come this far, Well Done!

  1. Sit comfortably in your meditation position.
  2. Relax your body and take a couple of deep cleansing breaths (Inhale and exhale to release all the stress and tension from your body) and then come back to your normal breathing.
  3. Open your mind's eyes and imagine yourself sitting alone in a calm place. (A beach, a mountain peak or a forest with a stream of the river flowing, feel free to imagine a relaxing place your heart wants you to be.)
  4. Now try to listen to the sounds coming from your choice of imaginary environment. (birds chirping, relaxing sound of the water stream, or the ocean waves).
  5. Let go of all the worries or anxieties and consider yourself happy and full.
Slowly open your eyes and bow down with gratitude and smile.




Day 5 - Gratitude

  1. Sit comfortably in your meditation position.
  2. Close your eyes and take a few deep cleansing breaths before coming to your normal breathing.
  3. Now say Thankyou to the Almighty or the Universe in your mind based upon your belief.
  4. Express gratitude for every little thing you have in your life. Be grateful for your life, good health, family, friends, well-wishers, job, finances, good times, food to eat, fresh air to breath, clean water to drink, clothes to wear, etc.
  5. Acknowledge yourself for the person you are, your inner wisdom, for the many talents you are gifted with, is grateful for the qualities you have which makes you unique.
Tips: If you are a religious person, you can always say a small prayer.

Conclusion: Hope you liked these 5 easy steps for your daily meditation practice. You can always repeat this until you are ready to explore a deeper and advanced mediation process. For better relaxation you can also play meditation music while you meditate. 

Disclaimer: This is not a sponsored post and the blogger does not intend to promote any business through this post.

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