Introduction to Meditation – a short course

This course is aimed at beginners who want to try meditation.

You can either complete the entire course in one sitting or do 1 part per day over 5 days.

Part 1 – Introducing Meditation

What is Meditation?

Meditation is a way of developing the mind by stilling and learning to gently control it.

Why should I meditate?

The benefits include improved concentration, better sleep, an overall sense of wellbeing, an inner calm, a reduction of stress and anxiety, and improved performance at work.

Additionally, when you meditate regularly, you will react in a more calm and level-headed manner to crises and problems or conflicts that you experience in your everyday life. No longer will you react badly to criticisms or when someone cuts you up while you’re driving!

When can I meditate?

The best time of day to meditate is when it suits you best but ideally first thing in the morning or in the evening when you want to, and have time to, relax.

Ideally, you should find a quiet space where you will not be interrupted. The room should be comfortable and quiet. If the room feels cold, then either put on another layer of loose clothing or wrap a blanket round you.

You can sit on a chair or sit cross-legged on the floor, whichever is more comfortable.

Have a bottle of water to hand in case you need to take a sip.

Part 2 – A basic meditation exercise

The following meditation is a nice basic one to help you to focus on the present moment. The main focus is on your breath. If any thoughts appear in your head, just let them go and bring your focus back to the breath.

Part 3 – An energy meditation

This is a tai chi-based meditation in which you will learn to develop your chi or internal energy. This chi is the basis of Traditional Chinese Medicine and just gives you something to focus on. Don’t worry too much about whether you believe in this energy or not.

Part 4 – A teacup meditation

The following meditation demonstrates how you can practice being present with the help of a tea cup.

Before you begin, find a tea or coffee cup.

Part 5 – Making meditation a regular practice

You are welcome and encouraged to repeat any of the meditations whenever you have a quiet moment, perhaps once a day after waking up or just before going to bed. (Of course, do not meditate while driving, operating machinery or doing anything dangerous.)

Ideally, you should make meditation a daily practice. If you can only do the 5 minute meditation once a day, even that is better than nothing. Over time, you can do it once in the morning and once at night.

Next Step

Thank you for taking this introductory course. If you would like further guidance, then consider a  4 week one-to-one online mindfulness coaching programme. In this programme, you will be gently guided through the learning process to help you to develop your mindfulness practice with more guided meditation exercises as well as opportunities to learn and overcome any barriers that you may experience along the way.

  • Ongoing mindfulness meditation guidance
  • Discover 3 tricks to easily establish your mindfulness practice
  • Learn body-focused mindfulness exercises
  • Supportive coaching and advice
  • Bespoke exercises

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