Meditating for beginners?

Question

I've been trying to meditate... do you gradually just feel the effects (i.e. totally being focused with nothing on your mind) after weeks of practice? How long will it take?

Also, what are the effects of meditation? Can it change you in any ways? Are there any negative effects of it at all? Thank you.

Answer 1

Well, you should start with breathing excercises first.

Close your eyes,
Breath in....1.....2.....3.....
Breath out.......1......2.....3.....
Concentrate on your breathing and nothing else....

In my opinion, ppl should meditate as long as they want. It usually keeps me from stress. I used to be short tempered and all, but I'm really calm now, and its hard to get me mad. ^_^ Try meditating every morning.

Answer 2

First, the short answer: Effects are both immediate and long term, and life changing. Focus takes a while, depending on your individual ability to concentrate. I read from the respondents that there are no negative effects: I agree with that mostly, but in my opinion, it could be harmful if not done with the proper intention, and protection.

Now. Let me start by saying that I wouldn't presume to advise you or anyone on the techniques of meditating. Its something each has to determine for themselves. However, I will tell you some basic principles. You must have absolute quiet - no distractions. A candle works, if you need it for concentration. A darkened room is helpful. Deep breathing as described by one of the respondents is essential. Intoning Ohm is very helpful. I couldn't focus completely until I added this step, but its not essential to get you where you want to be. Breathe in deeply, then exhale while intoning ooooooooooohhhhhhhhhhhmmmmmmmmmmmmmm. Breath in. Exhale - Ohm. Again. 6 times or whatever you feel comfortable with. (Great stuff for sitcom comedy - but they can't see you in your quiet, darkened, private room with the door shut can they). Something else that I found helpful is that if you do have stray thoughts popping in, just see them as clouds, floating by, then go back to your practice.

Meditation can change your life. It can change your temperment. It can get you to a place of peace which nothing can disturb. It can get you to truly communicate with God. It can answer every question you've ever had (one at a time). Remember this: All the answers to all the questions, lie within you. Ask, and wait for the answer - it will come.

Answer 3

As long as you're relaxed enough, you should be able to feel the effects. Meditation usually relaxes you and can help to give you energy throughout the rest of the day. There's a technique in my yoga book that says to use a lighted candle. You just sit in front of it and stare at it for 60 seconds. Then use your hands to cover your eyes and you try to keep the image in your mind for about 2 minutes or so. Naturally it'll try to fade away, but you just have to keep pulling the image back up.
And there's no negative effects that I can think of. =) Oh, and if you're interested in the book, it's called "28 Day Yoga Exercise Plan" by Richard Hittleman. There's only about 3 meditation exercises in it though. The rest are poses, but it's the best yoga book I've come across yet. =)

Answer 4

I see alot of helpful answers here
and I'll see if I can add some of
my meditation experience with you that might
be helpful as well...

So in brief:
The asanas (postures) of hatha yoga were
created for preparing the physical body for stillness
and sitting in meditation.
Yoga and really any activity you choose can help
get the body and mind
focused and tempered for sitting for longer periods.

I think feeling the effects of meditation happen differently
for everyone. As, people mentioned here, overall there
can be a renewed since of peace and calm within yourself.
As for stopping all the chaotic thoughts in the mind; I think this varies for everyone and also fluctuates depending on what is
going on in your life.

But there are tools used in meditation that help to focus and quiet the mind. As Lin and others mentioned; focusing on your breath, lighting a candle and gazing, chanting, using mantras to set an intention, are all helpful.

Also, meditation can be done anywhere at anytime
really. My meditation teacher shared what he calls
"the dirty sock" meditation. Basically, you let your
present energy direct you- so, if your feeling that
you want to pick up the house or wash the dishes etc.
Do those things with mindfulness and total awareness.
If washing the dishes... watch the soap suds up, notice how
your hands move...
In nature you can sit and focus your eyes on something
and whatever comes into your view- simply notice it
and without attaching any meaning or trying to define it-
just let it go.
Life really is and can be a constant meditation.
Just practicing being in the moment and surrendering to the present.
For example: Buddha and other spiritual people have said, "when you are listening only listening; eating only eating ..."
We cannot do more than one thing at a time and be fully present.
The idea of meditation is letting go of sensations- surrendering
to unwanted feelings, even wanted ones. Bringing your meditation into every day life. Remaining calm/balanced in the center of chaos. Meditation helps us realize that we are not our mind.

I encourage you to find a meditation group within your community. In the yoga community there are often people who meet to meditate- and often these are organized and guided by an individual who is a bit more experienced and practiced. This can be helpful when you have questions that come up or bad or good feelings that come up, as people have mentioned here. And most meditation teachers and practitioners that I have encountered will tell you they are far from enlightened. :)
Most of all, enjoy the journey. Try not to be hard on yourself in thinking you aren't sitting long enough or that nothing is happening, or that you aren't doing it correctly. Meditation is different for everyone. It is great that you are asking questions. You may notice as I have, the more you learn about stuff the more questions you have.
I do like what Belle said, " the answers to all the questions, lie within you. Ask, and wait for the answer - it will come."

Answer 5

I wrote an article on meditation not too long ago.
http://meditation.20m.com/

I have been meditating most of my life. There are many kinds of meditation. It is generally more difficult to try to clear the mind then to chant a mantra. A mantra should be within your spiritual belief system. IF you a Christian "Jesus, Jesus, Jesus or God, God, God might be a good mantra.

If you are Hindu Har, Har Har (God, God, God) might be good.

If you really don't have an established spiritual belief system try
"I am, All is" or I Am, I Am.

I know many people who have meditated for 30 or 40 years.
At the start of most meditation sessions a general cleansing takes place particularly if the practitioner hasn't meditated in a while or if a lot is going on in their lives. That generally doesn't go way at all. After you sit a while the mental tape slows down. If you give the senses something to do it is even easier.



Meditation can do wonders for your mind, body and spriit.
It can give you control of your own mind, it can give you control over your heart rate, breath and anger and fear factor.

Answer 6

You will feel the effects immediately, but the road to having a pure consciousness will take far longer than a lifetime.

There are no negative effects possible to meditation, EVER.

Answer 7

The purposes for which people meditate vary almost as widely as practices. Meditation may serve simply as a means of relaxation from a busy daily routine; as a technique for cultivating mental discipline; or as a means of gaining insight into the nature of reality, or of communing with one's God. Many report improved concentration, awareness, self-discipline and equanimity through meditation.

Many authorities avoid emphasizing the effects of meditation — sometimes out of modesty, sometimes for fear that the expectation of results might interfere with one's meditation. For theists, the effects of meditation are considered a gift of God or from the Holy Spirit/Ghost, and not something that is "achieved" by the meditator alone, just as some say that a person will not convert to Christianity without the influence of the Holy Spirit/Ghost's presence.

At the same time, many effects (or perhaps side-effects) have been experienced during, or claimed for, various types of meditation. These include:

Greater faith in, or understanding of, one's religion or beliefs
An increase in patience, compassion, and other virtues and morals or the understanding of them
Feelings of calm or peace, and/or moments of great joy
Consciousness of sin, temptation, and remorse, and a spirit of contrition.
Sensitivity to certain forms of lighting, such as fluorescent lights or computer screens, and sometimes heightened sense-perception.
Surfacing of buried memories, possibly including memories of previous lives and those of others, or that of those to come
Experience of spiritual phenomena such as kundalini, extra-sensory perception, or visions of deities, saints, demons, etc.
"Miraculous" abilities such as levitation (cf. yogic flying)
Psychotic episodes (see medical section below)
Some traditions acknowledge that many types of experiences and effects are possible, but instruct the meditator to keep in mind the spiritual purpose of the meditation, and not be distracted by lesser concerns. For example, Mahayana Buddhists are urged to meditate for the sake of "full and perfect enlightenment for all sentient beings" (the bodhisattva vow). Some, as in certain sects of Christianity, say that these things are possible, but are only to be supported if they are to the glory of God

Answer 8

The whole aim of meditation is,
1. to calm your mind, and
2. to focus the mind on one thing.

The mind of a normal person is like an uncontrolled monkey jumping from one thought to another. To process all these thoughts a lot of body energy is used. Thus if your mind cease to process thoughts you will be saving a lot of body energy which can be used to cure a lot of ailments in your body. That is why a person who continues to meditate regularly even gets a nice body complexion.

Anapana or concentration on the breath is the best form of meditation.

If you sit down and close your eyes you will notice that your mind is jumping from one thought to another. Even though you want to concentrate on your breath you will find other thoughts also coming in between.

In learning to meditate you must first learn to calm your mind. You do this by following every thought that comes into you mind. You must be like a Manager of a Hotel who stands at the entrance and observes the customers coming in. Without getting attached to the thoughts try to observe them. You will find that a thought comes in and that it goes nowhere and another thought follows it - try following that too - with same results. This way you will find that your thoughts gradually subside. Do not try to force out your thoughts.

Of course do not expect results in one or two days. Practise it for at least 40 minutes every day for at least 2 months you find that you have 'killed' your train of thoughts. I have practised for nearly 2 years and still vagrant thoughts come in.

Thereafter start concentrating on your breath. Notice the breath coming in and going out. You should not concentrate only on the tip of your nose. Notice the breath coming in and thereafter your lungs getting filled and then gradually exhaling the breath.

After you finish that for the day start to think of a person or several persons whom you hate most. Having those people in mind start to think in a compassionate manner "may he be healthy, may he be happy, may he go up in life, may he live long". Keep on doing this for about 10 minutes a day for a few months you will find that you do not get angry even when you have to get angry.

You should be able to get some guidance from the following sites,

1. http://www.dhamma.org/vipassan.htm/
2. http://www.meditationexpert.com/ and click on the free articles on yoga meditation - it includes articles on all types of meditations including Christian and Muslim meditation.

Answer 9

I found the Evening Meditation tapes from Louis Hay (can get it online) so helpful. I would trance and my life actally changed as a result. its a good start. Enjoy!