Practical Meditation for Beginners


Master 10 meditation techniques in 10 days with the step-by-step method in Practical Meditation for Beginners.
The key to building a solid meditation practice is in the practice itself. From Zen and Vipassana to walking meditations and body scans, the simple practices outlined in Practical Meditation for Beginners make it easy to build an ongoing meditation routine that is best for you.
Written by experienced meditation teacher Benjamin Decker, Practical Meditation for Beginners offers a clear 10-day program for learning 10 different meditation techniques―one for each day of the program. Newcomers and experienced mediators alike will enjoy the ease and variety presented in Practical Meditation for Beginners.
In the pages of Practical Meditation for Beginners you’ll find:
Logical chapter organization that sets a daily structure for building your meditation skill set
Step-by-step instructions to help you fully engage in each of the 10 techniques
Thoughtful writing prompts for recording daily insights in your Meditation Notebook
Accessible and effective, Practical Meditation for Beginners is a true how-to guide that will empower you to meditate with confidence right away.

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Zazen Breath Awareness Meditation
Meditation Length: 5 Minutes
Zazen is a great technique to start with because it is so straightforward and uncomplicated. Simply stated, the practice consists of observing your breath. Attention focused on the breath redirects your awareness from outside your body to inside it. It is an exercise in controlling the focus of your awareness. Gradually and naturally (with practice), your awareness will expand from an isolated focus on the breath to a broader focus on bodily sensations and the physical experience, awareness of thoughts, and the impulses behind sensation and thought. This will eventually enable you to view circumstances and personal experiences from a larger perspective—and it all starts with simply maintaining conscious focus on your breath.

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Now, to the practice!
Read through this entire meditation before beginning. Ideally, you will remember the instructions and not have to interrupt the meditation to check the next step.

1. Find a place to sit where you won’t be disturbed.

2. Take a moment to get into a comfortable position that you will be able to maintain for the duration of the practice with as little movement or adjustment as possible.

3. Set your intention: ‘I will practice breath awareness as a form of meditation for five minutes, counting each breath. When my mind wanders, I will return to counting the breath, beginning again with one.’

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1. Set your timer for five minutes.

2. Allow your eyes to gently close.

3. Bring your awareness to the breath.

4. Feel your breath as your lungs expand and contract.

5. Avoid controlling or changing the breath; simply observe it.

6. Count each inhale until you reach 10, then begin again with one.

7. Notice the movement of the body during each breath: the expansion and contraction of the lungs, the movement of the rib cage, and all the other parts of the body that move with the breath.

8. Whenever you lose count (and you probably will), simply begin your counting again, starting with one. The counting is just a way to keep you focused.


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