A Guide to Meditation for Beginners
Updated: Jun 20
Fundamental Rules and Principles
When meditating, you should completely ignore the body. This means that you seek complete immobility, and you ignore it when it “rebels” with aches, itches, numbness, etc. You just have to succeed in “forgetting” that you have a material existence. For this reason, choosing a meditation position is something you should not take lightly.
The meditation position is very personal and there are no right or wrong positions. All you have to remember is that no matter how you sit, your spine should be straight. A very good position is on a chair with the back straight, the feet firmly on the ground and in an equal spacing, the hands relaxed on the legs with the palms facing upwards, the toes relaxed. Another, very common position, is the so-called Lotus. The legs are crossed, the back is straight and the arms fall loosely on the knees with the palms open and facing upwards. Whatever position you choose, I would advise you to avoid lying down, as it is easy to fall asleep. Make sure the position you choose is such that you can sit still in it for a long time.
The ideal place for meditation is close to nature, but if you do not have this option, make sure you choose a quiet place where no one will disturb you, with the cleanest possible air and not too bright lighting. Candlelight is ideal.
Soft, rhythmic music helps a lot, as long as it does not distract you. Aromatic incense is also an aid, as long as there is not too much smoke in the area and it does not bother you. Prefer discreet perfumes.
Basic Meditation
Sit in the meditation position of your choice. Close your eyes and take some deep breaths, inhaling through your nose and exhaling through your mouth. Relax and eliminate all everyday thoughts. When you feel quite relaxed, and clean from everyday thoughts, let yourself breathe normally.
The purpose of this technique is not to completely empty your mind of thoughts, but to communicate with your Inner Self and your environment. Just listen to the environment around you and let your mind work associatively but only with symbols and images. Do not “stick” to something with the conscious, just let the subconscious work on its own.
It would be good to have an alarm clock next to you and set it initially to 5 minutes and each time you meditate to increase it by 1 minute. If you think you can achieve complete immobility without problems for more than 5 minutes, then adjust it to the time you think your body will “endure”.
Be careful not to set the ringtone of the alarm clock too loudly or too sharply, because when you are in a meditative state, the loud and sharp sounds surprise you unpleasantly. When you are finished, write down in a notebook (that you will have for this purpose only) everything you saw, everything you felt and generally make a detailed description of the experience.
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“Communication” with the Deities
Sit in the meditation position of your choice. Close your eyes and take some deep breaths, inhaling through your nose and exhaling through your mouth. Relax and eliminate all everyday thoughts. When you feel quite relaxed, and clean from everyday thoughts, let yourself breathe normally. Having already chosen the Deity you want to communicate with, envision them standing in front of you. Visualize them down to the last detail, from their form to the energies and aura that surrounds the Deity.
When you start to feel their presence, try to communicate mentally. What you will tell them is up to you, but keep it short. If you think it will help you, before visualising, repeat a Mantra of your own creation. Make it short and easy. It can simply be the name of the Deity.
When you are done, write down your experiences, but keep in mind that these experiences are for your own knowledge only! It would be good not to share them with others, unless you consider it necessary for some reason.
CAUTION! It would be good to have some precautions before meditating in order to communicate with the Deities! Creating a magic circle is a wise move, but being on sacred ground is even better! These are to avoid the presence of evil spirits instead of Deities.
Contact with a Loved One of the Past
If you seek to communicate with a loved one who has died, it would be good to have no more than 3-6 months from the day of death. The technique is the same as the technique of communicating with the Deities, except that instead of envisioning the Deity, you envision the beloved dead person.
CAUTION again! Take precautions! It is not unusual that instead of the dead, evil spirits might attempt to visit you!
Communication with a Guardian Spirit Animal (Shamanic Tradition)
Sit in the meditation position of your choice. Close your eyes and take some deep breaths, inhaling through your nose and exhaling through your mouth. Relax and eliminate all everyday thoughts. When you feel quite relaxed, and clean from everyday thoughts, let yourself breathe normally. Imagine that you are in a forest. In front of you there is a huge tree that has an opening at its roots. Then go to the opening and go inside. You are in a long tunnel.Start to move slowly, observing everything around you. At the end of the tunnel there is a cave. When you get there, do not go inside, just observe the surroundings of the cave. It will look like an eerie forest. Do not touch anything!
The first, second and third time, just observe the cave and then write down everything you saw and the animals you encountered. The animal that was presented to you all 3 times, is your Protector-Guide. The fourth time, when it reappears, approach it and hug it tightly, achieving the reunion; you are now one!
To get back to the physical realm, just go back and go through the tunnel again, back to the forest. As soon as you “return”, honor your Guardian Spirit Animal with his dance. (just imitate the animal’s movements with rhythm).
Whenever you want to communicate with it again, stand in front of the tree again and invite it out. After each communication, honor it with its dance.
ATTENTION! Your Guardian Spirit Animal will tell you its name and it is not unlikely that it will call you by a name that, although you have never heard it before, you will feel familiar with. This is your real name in the astral field (the name of your soul). It is strictly forbidden to reveal these two names (yours and your Guardian Spirit Animal’s) to anyone!
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The Technique of the Void
Sit in the meditation position of your choice. Close your eyes and take some deep breaths, inhaling through your nose and exhaling through your mouth. Relax and eliminate all everyday thoughts. When you feel quite relaxed, and clean from everyday thoughts, let yourself breathe normally.
Visualize a light circle being created clockwise. Every thought and/or image that goes through your mind and you want to drive away, “manifest” it ias an object in the circle. If you think it will help you, use a Meditation Mantra. Slowly start removing the “objects” from the circle one by one until it is empty again.
Normally, by now you will be able to think only of the circle. Visualize it now slowly disappearing, starting again clockwise.
Your goal is to completely eliminate the circle, and keep the emptiness in your mind. It’s not easy at all and do not think that you can hold it for more than a few seconds! The mind is not used to “stopping” completely, so even a 5 second void is a success! Zen teaches that a 5 second void is a touch with the Divine, 10″ a kiss and 20″ an embrace…
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