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3 Simple Meditation Techniques For Beginners

January 11th, 2016

With countless ways for a person to get into meditation, the difficult part is not knowing you want to start meditating, but rather figuring out where to actually start.

Just like when you dip your fingers into anything new, you must first start with something basic, workable, and uncomplicated. So in this article, I want to share 3 simple meditation techniques that any beginner can easily follow.

1. Walking Meditation

This traditional form of meditation caters to individuals that have hectic schedules and are always stressed.
As the name suggests, all you need to do is find a place to walk around. Walk at a leisurely pace with your feet as your primary focus. Try to identify the different sensations as your feet interact with the ground. If you get distracted by thoughts or sounds around you, just try and bring your focus back to your feet.

This basic meditation technique, if practiced everyday, will teach you to compartmentalize your thoughts, thus indirectly training you to handle stressful situations in a more calm manner. It also doubles as exercise.

Start practicing this meditation technique in a confined space at first, then work your way up to a much larger area once you’ve become more comfortable with it.

2. Novel Experience

This type of meditation technique requires some sort of role playing.

The idea stems from the reaction we get when confronted or presented with something that we don’t get to encounter or experience on a daily basis. It is the feeling we get when we meet a celebrity, for example. This sudden change is enough to trigger an escapist state in our brains, thus brushing aside stress related thoughts, even if just for a few minutes.

A simple scenario that you can do every day is to imagine that you haven’t seen people that are important to you for a long time. By doing so, you’ll enter into a happy state, free of any worry or stress.

3. Gratitude Exercise

This technique is geared towards developing a more positive outlook towards others. It is advised that you do this the moment you wake up and if you are about to go into a meeting or presentation.

Start by closing your eyes and thinking of a person that you are truly thankful to have in your life. Imagine that you are in front of that person. Train your focus on to his or her face and pay particular attention to a facial feature that you like. As you do, do a silent thank you to this person for being apart of your life. Do this a few more times with different individuals that you hold dear.

This is a very emotional meditation technique and people have been known to cry while doing it.

So there you go – 3 simple meditation techniques that any beginner can easily follow. One piece of advice though, always remember that meditation is no magic pill and consistency is needed if you want to reap its benefits.

If these basic meditation techniques have sparked your interest and made you want to try out other methods for relaxation, brainwave entrainment meditation is something that you may want to get into. With that said, here’s a FREE meditation music MP3 from us to help you get started.

Enjoy! =)

Meditation For Beginners: An 8 Step Guide To Meditation For First-Timers

January 6th, 2016

Let’s face it… meditating for the first time can feel daunting. And though there may be thousands of how-to articles on the internet, and meditation music and tutorials on YouTube, when you first try it, you may question if what you did was actually right.

Trust me, I have been there before. And it wasn’t just because I didn’t completely know what I was doing. Rather, it was more because I wasn’t mentally prepared before I started.

So in this article, I’m going to run you through a no frills ‘meditation for beginners’guide on how you should approach your first meditation session.

1. Ask Yourself Why You Want To Do It?

It is easier to devote time and effort into something you believe in. On the flip-side, it’s also easy to lose interest in something you don’t totally believe in. So if you’re ready to embark on a meditation journey, take some time to read up on the health benefits of meditation and really understand what it can do for you beforehand. This will fuel you with motivation and a positive intention before you enter your practice.

2. Stop Making Excuses!

“I have a busy schedule, my place is not conducive, I don’t know how to do it right.”

It’s easy to make excuses to not do something that’s a little outside of your comfort zone, but all great things happen when we stretch ourselves beyond our current realities. So set aside the time for your meditation practice and don’t allow any excuses to get in the way of fulfilling your promise to yourself.

3. Look For A Place Where You Can Sit Comfortably

This could be practically anywhere…Your bed, a dining room chair, on the floor or even on a comfortable cushion.

The key word here is “comfort”, so whatever works for you will do just fine. However one key that you should consider here – the intention in your meditation practice is to focus on awareness, so you don’t want the place to be that comfortable that you could fall asleep!

4. Maintain Good Posture

One of the foundations of effective meditation is breathing. And keeping a good posture is essential in achieving a good breathing rhythm.

If you find yourself slouching, just adjust your position by inhaling and rolling your shoulders upwards towards your ears. Then when exhaling, roll your shoulders back and down.

5. Gently Close Your Eyes

This is key for going inwards; so when you enter your practice, gently close your eyes.

6. Breathe Naturally

Though there are advanced meditation techniques for breathing, for now it’s just important to breathe naturally and calmly.

Focus all your attention on the air passing through your nostrils. At this stage, your mind may try to wander off in search of something that might peak your interest. Don’t allow it to do so as this will distract you from the present moment.

Once your brain conjures an image or thought, do not interact with it and just focus back on your breathing. This will be hard to accomplish on your first try, but you will eventually get used to it and learn how to control your imaginative brain.

On that note, you might want to read our other meditation for beginners article; “What New Meditators Need To Ignore”.

7. Stop Asking Why And How

Like I said above, the hardest part for a newbie meditator is to try and control your wandering mind. I can still remember one of my first meditation sessions where my brain suddenly popped the question “If clouds were cotton candies, would you fly a plane to eat them?!” So yes, believe me; your mind can come up with really interesting ideas and questions when you try to clear it in your meditation session!

Now, when your mind presents you with such scenarios, and it will, do not try to reason with it or analyze the thought. Just acknowledge its presence, and keep focusing on your breathing without further interaction.

8. Take Baby Steps

Though I enjoy 30-60 min meditation sessions, a newbie will probably find even just 10 minutes difficult.

So just start with a time frame that you can work with. It may be as low as 2 minutes for your first few sessions, and then you can slowly work your way up as you become more comfortable with meditation.

Now, if you really are keen on learning the best meditation techniques for beginners, but don’t want to shell out money for it, we have a 15 minute brainwave entrainment meditation MP3 that you can get for free.

Give it a try! It might just be the thing you need to fully reap the benefits that daily meditation can bring.

And if you have any other tips for newbie meditators, please share them with our community in the comment box below.

Meditation For Beginners: 5 Negative Traits You Should Let Go Of

January 5th, 2016

When you’re bogged down by negative energy, it can feel overwhelming. Yet on the flip-side, if you’re filled with positivity from the inside out… it doesn’t even matter if you encounter negative people, their energy won’t affect you.

But the question is, how do you let go of negativity in your life? And specifically what traits and actions can you change to push negativity out of your life for good?

To help answer this, please read my top 5 negative traits you should let go of and how to achieve this:

1. Let Go Of Comparing Yourself To Others

We are all unique in our own way. The faster you accept your flaws and shortcomings, the more positive your outlook on life becomes.

We all have our own strengths and weaknesses. And by understanding and accepting what you are capable of doing, you become more centered and balanced.

2. Let Go Of Being Judgemental

It would be hypocritical of anyone to say that they have never passed judgement on another person. We are prone to make mistakes. But it is in these mistakes that life lessons are learned.

Passing judgement on the action of another doesn’t make you better than that person, and it certainly won’t make you feel any better.

So try and accept that people are different, and the next time you think something negative about someone else, counteract it with a positive thought about them.

3. Let Go Of Anger

This may sound like a very difficult obstacle to overcome, but once you are able to release anger from the past, it will feel like a huge weight was been lifted off your shoulders.

It’s actually impossible to change anything from the past, as is it impossible to control the future, so energy spent on things that are outside of your control is essentially wasted energy. So instead try and let go of any negative emotions like anger, and instead invest your energy into enjoying the present moment.

And if anger creeps up on you in the present moment,just like when you meditate, acknowledge the emotion is there, but you don’t dwell on it and let it just pass through.

4. Let Go Of Worrying Too Much

The modern world often feels like it revolves around deadlines and expectations, and as a result we end up worrying.

Will I get a promotion? Will I be able to pay my loans on time? Will I ever find a partner that’s right for me?

Worrying is one of those things that can get the better of most of us, but just like anger, dwelling on it won’t help it go away.

Always remember that every problem has a solution. And it is by focusing your efforts on finding the right answers that you will be able to solve any problem.

5. Let Go Of Blaming Others

This action is referred to in psychology as transference.

“I won’t be able to reach my quota for this month because my team slacked off.” Even if they did, then why didn’t you encourage them to perform better? Why didn’t you make an effort to try and motivate them?

I’m sure there is some aspect where you contributed to not reaching whatever expectations or goals you set.

Positive thinking is key if you want to stop playing the blame game and it’s important to realize everyone is different and that you are in complete control of your own actions as well as how you react to other people’s actions.

Now, if you feel we missed an important trait here in this blog post, feel free to share your thoughts in the comment box below.

Also, don’t forget to check out our 15 minute FREE inception audio and tell us what you think about it!

Meditation For Beginners: Why You Need A Sacred Space

January 4th, 2016 2 Comments

A “sacred” space is an area of your home specifically set aside for meditation, doing yoga, or just for relaxing in general.

Though the term technically has no religious undertones associated with it, we as humans are spiritual beings at heart and are constantly searching for meaning, direction and purpose. And by allotting a section of your home for such a space, you are creating a safe refuge where you can comfortably reflect on life.

In this meditation for beginners article, we will give you tips on how you can create your very own sacred space.

The Space Should Exude Calm

The reason we meditate is that we want to attain a certain state of calmness and balance. And since sacred spaces are specifically built for this reason, yours must also exude a sense of calmness the moment you step inside it.

When decorating, try to keep it free of any distractions. This means no unnecessary things that are not integral when you meditate or do yoga.

And though we all have different tastes and preferences, it would be better if you kept the color palette of the space as neutral as possible.

Ask yourself these questions:

  • Is the space large enough to accommodate a cushion when I meditate?
  • Is the temperature of area just right?
  • Is the surface flat and large enough to accommodate a yoga mat?
  • Does the space have any features which could distract your yoga or meditation session?
  • Does it have enough space for you to put items in it that can help you relax?

The Space Needs To Have A Focal Point

The purpose of having a focal point is for you to have a single point to focus on when meditating or relaxing.

Most people have an altar as their focus point, though it doesn’t necessarily have to be religious in nature. Your altar can be anything that has a spiritual significance to you. It could be a picture of your family and loved ones, a piece of art, or basically anything that offers you comfort.

You can also add:

  • Flowers
  • Bells, chimes or candles
  • Incense
  • Runes and crystals

Soothing Music

Remember, your sacred space is not just for meditation or yoga alone but also serves as your personal “chillout” room. And no chillout room is complete without chillout music right?

As we all like different kinds of music, I will leave this part entirely up to you. However, just make sure that whatever you play is geared towards relaxation rather than mere entertainment, as there is a huge difference between the two.

If you are asking for recommendations, then I suggest that you go check out our brainwave entrainment MP3’s.

All of our premium meditation audios were created and mastered at the SubSines studio in the beautiful island of Ibiza by internationally acclaimed DJ/producer Lenny Ibizarre.

You can also try out our FREE 15 minute Inception Audio if you first want a sample of what SubSines can offer you.

Now I hope that this article has inspired you to start creating your own sacred space. And if it has, feel free to drop us a comment below or even send us an image of your space so that we can share it with our community on Facebook and Instagram.

Meditation For Beginners: 3 Easy Steps To Start Meditating

December 10th, 2015

Are you looking to start meditating but don’t know where to start? Do you feel confused about what you really need to do to see results? Have you tried to meditate in the past only to end up feeling frustrated because you couldn’t turn off the racing thoughts in your mind?

If that’s you, then what you’re experiencing is very common and in fact, I too have experienced the same frustrations in the past too.

That’s why in this article, I created a meditation for beginners guide and simplified the entire process into 3 clear, simple and easy steps to get you successfully meditating in no time at all…

Meditation For Beginners Tip 1: Sit Comfortably

The most recommended position to be in when meditating is in a seated position. You can either sit on a stool, chair, couch… basically anywhere, so long as you are in a comfortable position.

Contrary to popular belief, you don’t need to be crossing your legs like a pretzel every time you meditate. The idea is for you to be in a comfortable position, so if you want to extend your legs, do so. The only rule is that you must have good posture when meditating. This means that regardless of what sitting position you are in, your back should be straight at all times.

Once you are in a comfortable position, envision that there is a thread running from the top of your head to the base of your back, and that is pulling the length of your spine upward.

And now we move to the next meditation for beginners tip which is;

Meditation For Beginners Tip 2: Enter A State Of Relaxation

Now I know that this is something which can be a tad difficult to do for anyone new to meditation. So the most relatable way for me to describe what you need to do is to try and sleep. Mimic the feeling of sleeping without actually sleeping. Now, isn’t that way easier than me telling you to empty your mind?

Now this area calls for some imagination on your part. You need to imagine a relaxing sensation moving within your body.

Start by closing your eyes, and from a single point, let’s say your fingertips, imagine that relaxing sensation moving slowly up your arms and through your upper torso, and then all the way down to your toes as it occupies each and every part of your body.

Take note that the common tension areas are the tongue, jaws, neck and shoulder. So save these areas for last.

Now that you are in a somewhat state of relaxation…

Meditation For Beginners Tip 3: Just Sit And Breathe

Now that you are somewhat in a calm state, try to maintain it. Be aware of the sounds around you, but try not to focus on them or react to them. Just like when you’re trying to sleep, you also are aware of the sounds of things around you, but don’t react to them right?

Just focus on being still and breathing deeply. And just BE.

Once you feel that you are ready to end your meditation, don’t just go and open your eyes and stand up. Because just like waking up after a good night’s sleep, you first need to slowly bring your consciousness back to reality. So with eyes closed, start moving your fingers and toes gently. Then start moving your arms and legs softly. After then, when you bring your awareness into the present moment, that’s when you can open your eyes and slowly get up.

Finally, keep in mind that consistency is key to all these meditation for beginners tips. Just like anything in life, practice makes perfect. So try and find time to meditate at least 5 minutes every day and you will surely notice its benefits in no time at all.

And if you feel that this meditation for beginners article has helped you better understand how to start meditating; we would love to hear your thoughts, as well as offer you this FREE 15 minute meditation audio.

Hoping to see you share your experience in the comment box below.

Meditation For Beginners: What New Meditators Need To Ignore

December 8th, 2015 2 Comments

So… you made a decision to get into meditation. You planned everything out and promised yourself to allot a few minutes each day to your new practice. You were excited about getting started so you eagerly dove in on Day 1. You started your session, but after just one minute you realized that trying to sit still was close to impossible. You also discovered that your brain just wouldn’t stop pestering you with ideas. You began to feel frustrated and defeated, and started asking yourself if you really are capable of achieving what you set out to do.

Well my friend, if this sounds familiar, don’t despair. Everyone new to meditation has likely experienced these same kinds of frustrations too. And the challenges you’re encountering are not a permanent problem, but merely a transition period for your mind and body.

In this meditation for beginners article, I will dive deeper into two of the most common challenges someone new to meditation might encounter, as well as address exactly what you can do to overcome them.

Common Challenge Number 1: Uncomfortable Bodily Sensations

This is common even for seasoned practitioners!

You see, outside of meditation, we are in a constant state of movement. Even when we do the smallest of tasks, our bodies are usually moving in some way. This is why most individuals that are new to meditation, start to notice the smallest of discomforts in their bodies when they sit down to meditate. It may be frustrating at first, but you are actually are on the right track because it means that you’re becoming more aware of your body.

So every time you feel any pain or discomfort, focus on that specific area. Do not try to eliminate or analyze the sensation. Rather, just acknowledge its presence.

Remember that one of the keys to successful meditation is to be aware of your surroundings, but to not interact with it.

Common Challenge Number 2: Racing Thoughts

Our brains never stop working. Even when we sleep, our brain still continues to conjure images. With that said, most misunderstand the phrase “empty your mind” when it comes to meditation. Some believe that when trying to meditate, you should train your brain to be devoid of thought completely. However like I mentioned, being in a deep meditative state is all about being aware, and at the same time distant and unengaged with the physical world.

So when you’re meditating and thoughts suddenly pop up, don’t try your best to dismiss them, – because the action of trying to dismiss them is you actually creating another thought. Do you get my drift?

Again, all you need to do is acknowledge the presence of your thoughts but refrain from entertaining them.

I know this can sound easier said than done, and that’s why it is much better for new meditators to either have someone to meditate with, or to enroll in a mediation class.

Alternatively, guided meditation in the form of MP3 audios, are fast becoming the go-to option for people that want to try out meditation but don’t have the time or extra funds to do so. It’s also a convenient option as you can practically take it anywhere with you. It’s like having a meditation teacher on call 24/7, with the best meditation music that’s designed to slip you into that beautiful lucid state every single time you meditate!

If you are looking for a way to get into meditation without spending money, register for our FREE brainwave entrainment MP3 and start your journey to a more balanced you.