Beginner’s Guide to Meditation – Part 1

Beginning Tips
Start small, don’t expect to sit down and meditate for an hour the first time. If you can start with 60 minute, that’s great, but if you can’t that’s okay too. When you’re not used to this process, sitting still and not thinking about how much your nose itches for 60 seconds can be a challenge. The most important task is to begin the work. If you don’t start walking, you’ll never reach the mountain.

Alternate Nostril Breathing Meditation Technique
Let’s begin with something basic. Find a quiet place to sit comfortably. And begin with a breathing exercise. This one is called alternate nostril breathing.
Begin with both hands placed gently in your lap
Lift your right hand towards your face
Pull your 3 center fingers into the palm of your hand,
so only your thumb and pinky are extended
Press your thumb gently into the side of your right nostril
(you are gently pinching the nostril closed with your finger)
Deeply and slowly inhale through the left nostril
Pause for 3 seconds
Press your pinky gently into the side of the left nostril
and remove your thumb from your right nostril
Fully and slowly exhale through the right nostril
Pause for 3 seconds
Deeply and slowly inhale throught the right nostril
Pause for 3 seconds
Press your thumb gently into the side of the right nostril
and remove your pinky from your left nostril
Fully and slowly exhale through the left nostril

This is one complete cycle of alternate nostril breathing. Repeat for a few cycles, then fully release and resume your normal breathing. Take a moment to observe your mental state and body. Make a note of any changes, but try not to be judgmental, simply observe.

I would love to hear your feedback on this meditative experience. Please send any comments or questions through the comments section on the website. Or post a comment at the end of this article if you’d like to share with the larger community.

Namaste,

Kevin

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