Wednesday, November 29, 2023
homeESOTERICS | AWARENESSMeditation for beginners

Meditation for beginners

Meditation for beginners



In today's fast pace of life, lost in everyday chaos, searching for a moment of peace and inner harmony is becoming more and more important. That's why meditation, a practice with centuries-old roots, is becoming more and more popular. In this article we will focus on meditation for beginners, step by step introducing you to the world of this fascinating practice. You will learn how to start meditation, learn different techniques, and discover how it is related to Buddhism and technique vipassana. There will also be information about natural supports, such as: Hape and ormusthat can revolutionize your meditation practice.


Why is meditation important?

Meditation is a practice that exceeds time and space. Its roots go back thousands of years, and today, in the modern era, it still plays a key role in improving the quality of life. Therefore, it is important to understand why meditation is so important, especially for those who are just starting their journey towards meditation inner peace and harmony.

Stress Reduction

In today's world, filled with deadlines, responsibilities and constant racing, stress has become an everyday occurrence. Meditation is like balm for the soul, allowing you to relax and cut yourself off from the multitude of everyday problems. By focusing on breathing and presence, meditation helps reduce stress and tension, which has a positive impact on mental and physical health.

Improving Concentration

Throughout the day, our mind is bombarded with stimuli and information. This means that our concentration can be constantly tested. Meditation teaches us focusing attention on one point, for example on the breath or on a mantra. It's a skill we can apply in our everyday lives, improving our efficiency and focus.

Increasing Consciousness

Meditation is not only about relaxation. It's also a practice that helps with increasing awareness. By observing our thoughts, emotions and body, we become more connected to ourselves. This inner discovery can lead to a deeper understanding of our own needs, goals and desires.

Improving Sleep Quality

Sleep problems are increasingly common in today's society. Meditation can help improve the quality of your sleep by: reducing stress, calming the mind and body and creating a favorable atmosphere for peaceful sleep.

Increasing Emotional Balance

Emotions are a natural part of human life. Meditation helps us better understand our emotions and respond to them more effectively controlled way. Thanks to meditation practice, we can avoid impulsive reactions and gain greater emotional balance.

Meditation is a practice with many benefits that allow you to improving the quality of life. It may be a challenge for beginners, but it becomes more and more rewarding over time. Regular meditation can help reduce stress, improve concentration, increase self-awareness, improve sleep quality and achieve greater emotional balance. It is a tool that allows us to finding peace and harmony in today's globalized and chaotic world.


How start meditating?


Starting a meditation practice can be a challenge for beginners, but with the right ones guidance and patience you can find your way to peace and balance. Here are some steps to help you start meditating:

Choose the Right Place

The first step is to find a suitable place to meditate. Choose a place that is quiet and free from distracting elements. It can be your favorite armchair, a corner in the garden or a special meditation cushion. The most important thing is that you feel comfortable comfortably and could freely concentrate on practice.

Comfortable Position

Another important element is choosing a comfortable position for meditation. You don't have to sit in the lotus position or do complicated asanas. All you need to do is sit comfortably in a chair with spine straight. If you prefer traditional positions, then the lotus or semi-lotus position may be suitable for you. The key is that your body is in a position that will not cause you pain or discomfort for a long time.

Concentrate on your Breath

Close your eyes and start focusing on your breathing. This is the basis of meditation. Focus on rhythm and depth your breath. Inhale slowly through your nose and exhale through your mouth. When your thoughts start to drift, return to focusing on your breathing.

Let Your Thoughts Flow

One of the key elements of meditation is accepting your thoughts. When you meditate, don't try suppress your thoughts or judge them. Let them flow freely through your mind. Your goal is to be observer your thoughts rather than controlling them. It is when you allow your thoughts to flow that you can experience true peace.


Meditation is a practice that develops over time. That's why practicing regularly is key. Start with a few minutes a day, and then gradually lengthen meditation time. This will allow you to develop your skills and experience greater benefits.

Meditation is a process of discovering and exploring your inner self. This is a practice that helps with relaxation, stress reduction and increased self-awareness. It can be a challenge for beginners, but it becomes more and more rewarding over time. It is important to practice regularly, be patient with yourself and allow yourself to develop inner balance. Meditation can become your way to find peace and harmony in today's globalized and chaotic world.


Various meditation techniques


Meditation is a practice that allows us to immerse ourselves in peace, find inner balance and find harmony with the world around us. There are many different meditation techniques, each of which can bring a slightly different type of experience. Choosing the right technique depends on your personal preferences and goals. Here are some different meditation techniques worth exploring:


Concentration Meditation

Focused Meditation, also known as Concentration Meditation, is one of the basic meditation techniques that aims to focus attention on one point or object. It is a technique that develops the ability to focus the mind and control scattered thoughts.

The main element of this technique is selection of the focus object. It could be your breath, a candle, the sound of a mantra, or anything else that helps you focus your attention. The meditator tries to maintain his attention on the selected object, eliminating other thoughts and distractions.

Centered meditation has many benefits. First of all, it helps in relaxing the mind and reducing stress. By focusing on one element, the meditator is able to disconnect from everyday problems and immerse himself in the present moment.

Secondly, this technique helps in improving concentration and attention. Regular practice of focused meditation develops the ability to focus your attention on a single task, which can benefit you both in your daily life and at work.

Focused meditation is also used for spiritual purposes. In various meditation traditions, it is often used to achieve inner peace and deeper states of meditation.

The practice of focused meditation can start with a few minutes a day and gradually increase in duration. Regularity and patience are key. It's a technique that develops over time, and the benefits it brings can be enormous for your mental and physical health.


Mindfulness Meditation

Mindfulness Meditation, also known as Mindfulness Meditation, it is a practice that focuses on observation the present moment with full attention and without judgment. This is one of the most popular meditation techniques, known for its beneficial effects on mental and emotional health.

The main goal of mindfulness meditation is creation awareness of one's interior, thoughts, emotions, body and the surrounding world. During practice, we focus on what is happening here and now, without thinking about the past or predicting the future.

One of the key elements of this technique is accepted your thoughts and emotions as they are, without judging them as good or bad. It is a practice without any expectations or judgments, which involves being mindful observer your mind.

Mindfulness meditation has many benefits. First of all, it helps in reducing stress and anxiety by learning to deal with negative thoughts and emotions. Secondly, it improves concentration and attention, which can bring benefits both in everyday life and at work.

Practicing mindfulness meditation can help understanding yourself better, discovering your own thinking and emotional habits, as well as building positive relationships with other people.

One aspect of mindfulness meditation is focusing on your breathing. This is a simple but effective technique that helps with achieving peace and minimizing distracting thoughts.

Mindfulness meditation is a practice that develops with practice. Initially it can be difficult to break away from your thoughts, but it becomes easier over time. It is a technique that promotes presence in the present moment, whatever it may bring huge mental and emotional health benefits.


Transcendental Meditation

Transcendental Meditation, also known as TM, is a meditation technique that focuses on the use of special mantras, that is, whispered or repeated words or sounds to achieve a state of inner peace and transcendence. This is one of the popular meditation techniques that has gained recognition all over the world.

The main element of transcendental meditation is choosing a personal mantra. A mantra is a short word or sound that is used during meditation practice. During transcendental meditation, the meditator whispers or repeats this mantra in his mind. The mantra is key to achieve a state of inner peace and disconnection from everyday thoughts and worries.

The goal of transcendental meditation is to enter a state of peace and quiet where the mind is free from thought activity. It is a state that aims to bring relaxation and regeneration to both the body and mind.

Practicing transcendental meditation can bring many benefits. Firstly, it helps reduce stress and tension, which has a positive impact on mental and physical health. Secondly, it improves the quality of sleep, which is important for general well-being.

Transcendental meditation is also used for spiritual purposes. People who practice this technique claim that it helps with: achieving a deeper state of meditation and self-understanding.

The practice of transcendental meditation usually begins with a few minutes a day and gradually increases the duration of meditation. It's a technique that develops over time, and regular practice is the key to achieving its full benefits. For many people, it is a way to find peace and balance in everyday life.



Metta Meditation (Metta Bhavana)

Metta Meditation, also known as Metta Bhavana or meditation unconditional love, is a meditation practice that focuses on developing feelings of love, kindness and kindness towards yourself and other beings. This is one of the most cordial and empathetic meditation techniques that aim to develop love in its purest and unconditional form.

The main element of Metta Meditation is choice of person, where you focus your love and kindness. This may be someone close to you, a friend, family, or even someone with whom you have difficulties or a conflict. The practitioner of Medta Meditation considers this person and sends her heartfelt wishes of happiness, love, health and prosperity. This practice is repeated throughout the meditation sessions, and the feeling of love and kindness gradually spreads to other people.

The goal of Metta Meditation is to develop compassion and empathy for others and to build positive ones interpersonal relationships. This practice helps us understand that all people desire happiness and the avoidance of suffering, regardless of differences or conflicts.

Metta Meditation has many benefits. First, it helps build positive and loving relationships with others. Secondly, it helps in reducing negative emotions such as anger or regret, which can burden the mind.

It is also a spiritual practice that develops unconditional love and teaches us how to be more empathetic and kind towards other beings.

Metta Meditation is a practice that begins with love towards yourself and then spreads to others. It is a technique that promotes a positive attitude towards yourself and others, which can have enormous benefits for your mental and emotional health.


Quiet Mind Meditation (Zazen)

Quiet Mind Meditation, also known as Zazen, is one of the fundamental meditation techniques in the Zen tradition Buddhism. It is a practice that focuses on sitting in silence and peace, without using mantras or visualizations. Zazen literally means "sitting in meditation„.

The main goal of silent mind meditation is achievement a deep state of peace and observation of the mind. During Zazen practice, the meditator sits in a special position, with the spine straight and a eyes are partially open. The person focuses their attention on the breathing and observes their thoughts and emotions as they arise in the mind.

Zazen is a practice that promotes direct observation of reality and being in the present moment. You don't judge thoughts or emotions, you don't analyze them, you just look at them, remaining in a state of pure presence.

There are many benefits to practicing silent mind meditation. First, it helps you achieve deep peace and balance of mind. Secondly, develops focus and attention, which can be useful both in everyday life and at work.

It is also a practice that helps build inner strength and resistance to stress. Zazen is used not only for meditation purposes, but also for spiritual purposes and spiritual development.

Quiet Mind Meditation is a practice that develops over time and requires regularity. This is a technique that helps with finding peace and balance in today's globalized and chaotic world, by being in the present moment and observing yourself.


Guided Meditation

Guided Meditation, also known as Guided Meditation, is a meditation technique that involves on listening to the instructor's instructions or guidance, which describes visualizations or scenarios intended to achieve a specific state of mind or meditation goal. It is a practice that can be done live by an instructor or using recorded meditation sessions.

The main element of guided meditation is trust in the leader and readiness to follow his/her instructions. The leader may talk about a quiet walk in the forest, a relaxing swim in the sea or discovering inner peace and balance. During practice, the meditator focuses on listening and imagining the described scene.

The goal of guided meditation is to achieve a specific meditation goal, such as reducing stress, improving sleep, increasing self-awareness, or building a positive attitude. This is also a practice that helps with relaxing and detaching from everyday worries.

Guided meditation can be used in various purposes. It can be used as a stress reduction tool that allows you to relax and unwind. It can also be used therapeutically to help deal with trauma or emotional problems. It is also popular among people who want to increase their self-awareness and develop meditation skills.

One of the key elements of guided meditation is relaxation and focusing on the instructor's instructions. It's a technique that could be especially helpful for beginners in meditation, because it guides you throughout the entire meditation session, eliminating the need to direct the practice yourself.


Dynamic Meditation


Dynamic Meditation is a meditation practice that differs from traditional, static forms of meditation. Unlike sitting in silence, dynamic meditation uses movement and breathing as tools to achieve inner peace and balance. This technique is popular in many cultures and meditation traditions and is known for combining elements of movement and meditation.

The main goal of dynamic meditation is releasing tension and stress from the body and mind. By combining movement, breathing and awareness, the practitioner has the opportunity to release muscle tension, relax the body and concentrate the mind.

One popular example of dynamic meditation is the Chinese practice tai chi, which combines fluid movements, breathing and meditation. Other techniques such as yoga, qigong or dance movements, also use dynamic meditation to achieve peace and balance.

Dynamic meditation has many benefits. Firstly, helps relax tense muscles and reduce stress. Secondly, it improves body flexibility and body awareness.

This is also a practice that helps with mastering your breathing, which can be useful both in meditation and in everyday life. In this way, the practice of dynamic meditation contributes to your overall mental and physical health.

Dynamic meditation is ideal for those who have difficulty sitting in silence but still want to experience the benefits of meditation. It's a technique that allows for movement and activity, while leading to inner peace and balance.


Vipassana meditation

Vipassana meditation it is one of the oldest and most significant meditation techniques in Buddhism. This practice aims to develop deep inner knowledge and understanding of yourself through reflection and observation of internal and external reality.

The main element of meditation Vipassana is the observation of reality without judgment or attachment. The practitioner focuses on observing his or her thoughts, emotions, physical sensations and the surrounding world in such a way as to remain objective and unaffected. This requires deep awareness and being an observer of your own mind.

During Vipassana meditation, the focus is on breathing, physical sensations, thoughts and emotions. However, the key is to do it without judgment and without trying to control. It's about being aware, not trying to change what you're observing.

The goal of Vipassana meditation is understanding the nature of reality and one's own nature through direct experience. It is a practice that leads to deep internal reconstruction and transformation, especially if practiced regularly.

Vipassana meditation has many benefits. First, it helps reduce stress and tension by understanding the nature of your own emotional reactions. Secondly, it develops mental clarity and increases self-awareness, which can bring benefits in everyday life.

This is also spiritual practice, which helps in spiritual development and striving to achieve states of deeper awareness.

Vipassana meditation is a challenging practice patience and commitment, but its benefits can be significant for mental and emotional health. It is a technique that leads to discovering one's own nature and the nature of reality, which is the goal of many people practicing meditation.

Choosing the right meditation technique depends on Your goals, preferences and experience. Some people like to experiment and change techniques, while others stay with one for a long time. It's worth exploring different techniques and finding the one that best suits your needs and lifestyle. It is worth remembering that meditation is a practice that requires patience and regularity, and the benefits it brings can be significant for mental and physical health.


Natural support for meditation – Hapé and ormus


In addition to traditional meditation techniques, some people use natural products such as Hapé and ormus to enhance their practice.


Hape are ground wild tobacco leaves combined with plants, flowers, ashes or dried herbs. Some people also use it for meditation, claiming it helps clear the mind and increase energy levels.


Ormus is a dietary supplement containing microelements that may improve mental and physical health. Some people believe that regular use of ormus can intensify their meditation experiences.



Meditation is a great tool for relaxation, stress reduction and increased self-awareness. It may be a challenge for beginners, but with the right approach and practice you can achieve great results. Whether you choose focused meditation, mindfulness or other techniques, remember this regularity is the key. Additionally, some natural products such as Hape and ormus, can support your meditation practice.

Mateusz Pruszowski
Mateusz Pruszowski
PHD Psychology, MSc Strategic Management, chemical engineer, naturopath, numerologist, student of Chinese medicine, total biology consultant. Author of the blog and 7 books. Creator of an innovative method – Psychobodylogy®. Therapist, active entrepreneur, lecturer, motivational speaker.


What are Runes? Runic alphabet, use, meaning

What are Runes? Runic alphabet, use, meaning Runes mean secrets. They are closely related to the subconscious. Their history, despite its many complexities, says that in ancient times...

What is Kambo? The spiritual meaning, use and benefits of Sapo

What is a Kambo Ceremony? Spiritual Meaning, Use and Benefits of SAPO Kambo, which we also know as Sapo, is gaining recognition and popularity in many regions...

Total biology – what is it and how does Recall Healing help?

Total biology – what is it and how does it help? Advantages and disadvantages of Recall Healing Total biology is a relatively new direction in an alternative approach to diseases and...

Mind relaxation techniques. 10 ways to calm down

Mind relaxation techniques. 10 ways to calm down In today's world, few of us focus on truly relaxing the mind. We are always chasing something, if not...