Meditation For Beginners

Meditation (also known as mindfulness or meditative practice) is a method that helps individuals find inner peace and cultivate the soul. It originates from the spiritual traditions of Asian religions such as Buddhism, Daoism, and Hinduism. However, meditation has also become an independent spiritual practice embraced by many people who do not follow traditional religions. In this guide, Kabastro will teach you how to practice meditation correctly and effectively, ensuring you have a proper understanding of the practice.

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Meditation brings us back to a state of stillness—the soul’s natural and original state—allowing us to restore balance to both body and soul.


What is Meditation?

Meditation is a practice that focuses the mind, often used to elevate the soul and seek inner peace. There are many traditions and methods of meditation, but most share the common goals of reducing stress, increasing awareness, and deepening understanding of oneself and the world around us.

Meditation has a long and rich history, originating from various spiritual and religious traditions across the globe.

  • India: The history of meditation can be traced back to India around 5,000 years ago. In India, meditation is a key component of many philosophical and religious traditions such as Hinduism and Jainism, and later Buddhism. The ancient Indian scholar Patanjali described meditation as the control of the mind in his “Yoga Sutras.”
  • Buddhism: Meditation is central to Buddhist teachings, with Siddhartha Gautama (the Buddha) achieving enlightenment through meditation. Buddhism spread methods like Vipassana and Zen to many countries worldwide.
  • China and Japan: Meditation also evolved within the religious and philosophical traditions of China and Japan, especially through the development of Zen Buddhism.
  • The Western World: Since the 1960s, meditation has gained popularity in Western countries due to increasing interest in mental health and the search for deeper meaning in life. Practices like Mindfulness have been integrated into many psychological treatment programs.
  • Scientific Research: Modern scientific studies have demonstrated numerous benefits of meditation, including stress reduction, enhanced concentration, and improved mental and physical health, making it appealing to a large number of people worldwide.

Despite the diversity of meditation traditions and methods, they all share the common goal of seeking deep understanding and inner peace.

 

Benefits of Meditation

The effects of meditation can vary from person to person, but here are some common benefits that meditation can provide:

  • Reduces Stress and Anxiety: Meditation helps calm the mind and reduce excessive thinking, improving mood and alleviating stress in daily life.
  • Enhances Focus: By concentrating on a specific point during meditation, you can train your ability to focus, which can improve concentration in both work and life.
  • Increases Awareness: Meditation sharpens your sensitivity and awareness of yourself, your surroundings, and the natural environment.
  • Promotes Self-Understanding: Meditation allows you to gain a deeper understanding of yourself, helping you recognize and accept both the positive and negative aspects of your personality without judgment.
  • Improves Patience and Self-Control: Meditation requires patience and self-discipline to maintain practice. These qualities can extend into daily life, helping you navigate challenges and difficulties with calmness and clarity.
  • Fosters Love and Compassion: Meditation can expand your capacity for compassion and understanding toward others, fostering empathy and helping to build better relationships with those around you.
  • And many physical benefits…

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Not everyone experiences the same benefits from meditation, but it has been proven to be a valuable tool for improving mood and cultivating inner peace.

Basic Steps for Meditation

  1. Choose a Quiet Place: Select a location free from noise and distractions.
  2. Find a Comfortable Position: Sit on a chair or cushion, keeping your back straight and resting your hands on your lap.
  3. Focus Your Attention: Concentrate on your breath, a mantra, or a visual image.
  4. Relax Your Mind: When your mind starts to wander, gently bring it back to your point of focus.

 

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MEDITATION METHODS FROM KABASTRO

Kabastro is an organization deeply committed to studying the values of Mysticism and spiritual practices. With a strong team of advisors, including meditation masters, Kabastro offers guidance on meditation through two of its unique methods:

Kabastro Meditation

This method is based on a comprehensive understanding of life, happiness, and the way of being human. The practice involves being comfortable in any posture and during any activity in life, while maintaining an emptiness of the mind to fully experience the world around you. In the beginning, when achieving mental emptiness is difficult, you can count from 1 to 6 (or recite a mantra such as “Amitabha Buddha” or “Om Mani Padme Hum…”), continuously repeating until you reach a state of emptiness. This is a unique meditation method developed by Kabastro.

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Kabala Hand Healing

This meditation method, created and refined by Kabala, involves using your hands to practice meditation through various states of life.

For more details, visit: Hand Healing by Kabala.

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COMMON MEDITATION PRACTICES

Here are some popular meditation methods. Kabala suggests selecting one that resonates with you and practicing it daily.

  1. Breath/Silent/Mindfulness Meditation: Start by sitting with your back straight, either in a chair or lying flat with your hands facing upward. Focus on your breath and the sensations of the present moment. Accept everything that arises without judgment. Silent meditation helps clear the mind and enhances self-awareness.
  2. Lying/Corpse Meditation: Lie flat on your back, similar to a sleeping position. Keep your legs slightly apart and your arms at your sides with palms facing upward. Close your eyes and take deep breaths through your nose, starting from your head and gradually relaxing each part of your body down to your toes.
  3. Active Meditation: Active meditation involves practices like walking meditation, yoga, or combining meditation with physical activities. This approach helps you focus on being fully present in both body and mind as you move.
  4. Visualization Meditation: Begin by sitting comfortably with a straight back or lying flat. Clear your mind and visualize positive imagery, such as a sunny sky, green fields, or gentle sunlight. Close your eyes and focus on your third eye (the space between your eyebrows) as these scenes unfold. If your mind wanders, gently guide your visualization back to the original scene.
  5. Loving-Kindness Meditation: This form of meditation centers on cultivating love and kindness toward yourself and others. By practicing loving-kindness, you nurture compassion and harmony within your mind, creating a deep connection with the people and world around you.
  6. Chakra Meditation: Start by sitting with a straight back and placing the tip of your tongue against the roof of your mouth, just behind your front teeth. Visualize a powerful energy flowing down from the universe to your crown chakra (the 7th chakra at the top of your head), then continuing to your third eye (the 6th chakra). Allow the energy to flow through each chakra down to the root chakra (at the base of your spine). Contract your pelvic floor to help guide the energy through your entire body, then let it travel back up your spine to the top of your head. Continue this cycle until you decide to end your meditation.

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Practicing Meditation and Its Impact on Chakras


Most importantly, choose a meditation method that feels comfortable and aligns with your needs and current state. Regular and patient practice will help you develop your chakras, enhancing your awareness and mindfulness. The duration of your meditation isn’t as important as the fact that you are meditating.


Written by Kabastro