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Wake Up Meditation

Guided meditation practices for mindfulness awareness with yoga and Stoic journaling.

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Guided Meditation practice

Beginners Meditation Practice Tips and Techniques

Here are some guided beginner meditation techniques to help develop a healthy sitting and calm abiding or Samatha practice. These book reviews and video tips are filled with ideas to guide beginners.

Home - Beginners Meditation

For most of us Westerners starting a meditation practice. it can be a big change and sitting at home for the first week can be a little intimidating. Here are some tips and meditation techniques to guide your practice so it’s easy and will turn into a positive habit.

Calm abiding shamatha guided beginner meditation

Why Start A Meditation Practice?

Scientists have now confirmed the benefits of meditation are profound. Studies now show meditation can help you reduce anxiety and depression, have deeper relaxation, a sharper mind, better immune function, and gain control over your emotions.

A major Stoic meditation is on understanding the things out of our control and those things in our control. And yes there are also Buddhist texts talking about the same thing.

Know why you want to start a meditation practice, and realize your motivations and intentions may change over time.

Meditation Techniques

Just like Londoners have over 150 names for different kinds of fog, people in Tibet or India have over 100 names for different types of meditations. Here are a few that are taught in the west.

Calm Abiding

Not only a beginner meditation but also used before doing more advanced meditation techniques simply to help center or focus the practice. I have heard With a strong Calm Abiding Practice all other practices can be done a little better and deeper.

To do this meditation some teachers will recommend following the breath, a sound, or even an external object like a rock or even a Buddhist statue.

Mindfulness

This practice is about letting go of your thoughts and focusing on what ever you are doing. So if you are doing sitting practice then letting go of the thoughts and just be there with your practice.

Activity or
Wake Up Meditation

Similar to mindfulness while doing a task or activity. It is easier to start out with a repetitive task like shaving or eating. There are a lot of zen books written on bringing your practice to life in everyday activities.

When Is The Best Time To Practice?

Everyone is a little different depending on their daily habits & requirements.

  • Mornig Meditation is a great way to start the day, clearing the mind to start the day fresh.
  • A large number of higher management (some think 80%) practice meditation. Stress can be very high at this level of management and I\’m sure some practice at work ususally after lunch.
  • Evening Meditation will help relax the body and mind for a good night sleep. This is also a good way to start a dream practice.
How Long should you Meditate?
There is no right answer here.

Many meditation instructions recommend starting with 10 or 15 minutes but this can be stressful or harmful for someone just starting.

I’ve heard one teacher say,\” Get off the cushion just before you’re agitated.” I like this because it makes you pay attention.

Try starting out by setting a time to sit after a daily cycle like brushing your teeth or making the bed and just sitting for a few breaths.

After a few days or weeks, your meditation practice will become a strong habit, and much easier to extend the sitting or journaling time when you are ready.

Creating the habit of being easy and joyful makes it easier to come back to the cushion day after day.

How to Choose The Perfect Meditation Cushion

From someone who started meditating after back surgery and not in good shape:

You won’t find the best meditation cushion.

Remember you will be starting to sit in a new posture without support except for the cushion. It\’s going to be awkward.

Not to worry, for the first few months try as many different cushions as possible, and at home, be creative, try pillows and blankets. And don\’t worry it will be a little unsettling and fun at first (well it was for me).

I’ve been using a crescent cotton-filled pillow at home for the last 20+ years and just purchased a buckwheat-filled round cushion. I’m looking for something that’s more flexible and something to build a strong posture and back.

I would love to hear about your new cushion.

Creating Daily Habits

Starting positive actions like a meditation practice or writing in your journal can seem daunting but by starting with small or baby steps makes it easier to create a daily habit.

https://youtu.be/uMs8E6xZkXU

Everyone, teachers, monks, and simple meditators agree, daily practice is important, even more, so the amount of time you practice. So start slowly and constantly.

Guided Meditations Books

Tibetan Yoga of Breath

Tibetan Yoga Of Breath & Meditation Techniques

Learn how important the breath mind connection is for a strong meditation practice.

Shambhala Scared Path of the Warrior

Shambhala Sacred Path of the Warrior

This book is presented as a calm-abiding meditation practice and can be used as an analytical practice looking closely at how we integrate ourselves into society.

guided Buddhist Meditation

Stages Of Meditation On The Path

The Buddhist teaching on a step by step meditation guide to taming the mind.

relaxed mind book cover

Relaxed Mind Connecting Body Speech & Mind

For those of us who lead a busy life style, this book was written for our distracted culture.

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About Wake Up Meditation

This site is about bringing the Compassion of Buddhism and the virtues of Stoicism together in our daily activities through mindful awareness.

Resent Additions
  • Tibetan Yoga Of Breath & Meditation Techniques
  • Pith Meditations, Teachings and Instructions by Padmasambhava
  • Shambhala Sacred Path of the Warrior
  • Stages Of Meditation On The Path
  • Tibetan Yogas Of Dream & Sleep
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