When you first start out practicing meditation, you may feel overwhelmed with all the instructions in your mind: calm your mind, watch your breathing, keep your back straight. Practicing meditation shouldn’t be stressful.

We live in a busy world. We are always on the go, spending our day multitasking and trying to get it all done. Unfortunately, the constant rush to accomplish necessary tasks has left us disconnected from the present moment. Practicing mindfulness means purposely focusing your attention on the present moment.

Regular meditation has been shown to be an essential element in reducing stress and improving your overall happiness. Along with the many mental benefits, meditation can provide you with the following emotional benefits as well.

Here are the top eight tips to help take the pressure off and allow your practice to unfold naturally

1. Start with Quick 5-minute Sessions

You don’t have to start your practice with a long, 20-minute session. When you are first starting out on your path, it can be overwhelming to try and sustain a more extended session. When first starting out, this can feel brutal. When youÕre ready for more, you can move your sessions up to ten minutes.

2. Stretch First Before You Start Your Meditation Session

Take some time to stretch or do some yoga. This will allow you to prepare your body for sitting in a single position for a long time. Even taking the time to roll your neck and stretch your back beforehand can help with your comfort levels.

3. Set Your Timer So You Can Go Deep Quicker

Setting a timer for your meditation session will keep you from having to check your clock regularly. Doing this removes a huge distraction from your practice. Setting your timer will allow you to relax and enjoy the experience.

4. Remove Distractions, This Is Not The Place For Technology…Not Yet

Turn off your cell phone, or better yet, leave it in another room. You donÕt want to have any distractions in your space as you meditate. The best place to meditate is a room that has a door that you can close.

5. Don’t Try Too Hard, No Effort Is Needed

Meditation, when done correctly should be soothing, relaxing, and effortless. Meditation is nothing more than observation. There should be no effort involved, only observing your breathing with your conscious awareness. So, donÕt work too hard at it.

6. Create a Daily and Consistent Meditation Practice

Meditating at the same time every day will allow you to develop a habit that becomes easier to accomplish. If you donÕt build your practice into your daily routine, youÕll find yourself forgetting.

7. Get Relaxed Before You Start

You want to be sure to wear comfortable clothing and be in a relaxing environment. Make sure your space is comfortable and take a few deliberate, deep breaths before you start.

8. Try Different Types of Meditation

There are a dozen techniques that you can try from mindfulness meditation to mantra meditation. Try out several different types to see which one best suits your needs.

The 5 Best Meditation Techniques for Beginners

Meditation is something that many of us want to do well to gain the benefits associated with the practice. Unfortunately, for many of us, the constant mind chatter can make it frustrating to sit down and meditate for any period. If you are starting out with your meditation practice, here are five great techniques that can get you started on the path to mindfulness.

Technique #1  Breathing Meditation

This is one of the best techniques if you are just starting out in your meditation practice. It is an ancient and powerful technique that is extremely effective. By just paying attention to your breathing, you give your mind a point of focus in a relaxed way. To start this technique, get yourself in a comfortable position. Close your eyes and slowly begin to observe your breathing. Pay attention to how it feels as you breathe in and out. If you find your mind starting to wander, just bring your focus back to your breathing.

Technique #2  Mindfulness Meditation

In mindfulness meditation, you become fully present in the moment by paying attention to the sensations in your body. Start the practice by focusing on your breathing, then allow yourself to become aware of the other sensations running throughout your body. You don’t want to analyze or judge the experience; you simply want to observe.

Technique #3  Mantra Meditation

By repeating a sacred word, like “aum” or a meaningful phrase, you can bring your mind into a state of tranquility. With this technique, you can either repeat the mantra out loud or repeat it to yourself silently.

Technique #4  Walking Meditation

If you don’t think that you can sit still for an extended period, you can try the walking meditation technique. This can be done anywhere. You simply have to focus on your body as it moves. Focus on how your arms swing, how your legs are lifted and extended, and how your feet rise and touch back down on the ground. If your mind starts to wander, bring your focus back to the movement of your body.

Technique #5  Empty Minded Meditation

Empty minded meditation, allows you to be aware without having to have a specific focus. To practice this technique, sit quietly in a comfortable place. Close your eyes and let your thoughts freely float in and out of your mind. Observe each thought as they enter your mind without any attachment or judgment.

These five meditation techniques are simple enough that you can start your practice today, or enhance an existing one.

Engaging in regular meditation provides you with a whole host of benefits. Practicing for just ten minutes a day can change your entire world. While the length of your practice isn’t significant, the frequency that you practice will determine how successful you are on your path.

A Simple Meditation Technique For A Beginner

In the fast and busy pace of life, we tend to lose focus on the more essential things. And because of the earthly needs that we are trying to meet, we tend to neglect the importance of internal peace.

The lack of internal peace makes a person feel confused, exhausted and unfulfilled no matter how much success we have earned. This is the primary concern of meditation. It allows you to watch the flow of your thoughts. And more significantly, it provides new energy in the monotony of our daily routine.

Meditation is something that needs to be a part of our everyday routine. In its simplest form, there is satisfaction and renewal of spirit to a more vigorous and active one. With the little time that meditation requires, you learn more about yourself.

This understanding can even lead you to promising achievements especially in the field of socialization. While you learn to focus and concentrate, meditation gives a clearer sense of direction for what you may want to accomplish in your lifetime.

Here’s a simple meditation technique for beginners that will nurture your consciousness into the realms that go beyond the scientific domain.

This is the way out to convolution and exhaustion from everyday living. In the continuous process of meditation, you can observe how it changes your life, perception, and purpose.

The first step in this meditation technique is to find a quiet and comfortable place to reflect on. Sit in a comfortable position. You can cross-leg in a carpet or sit in a chair. The exact position of meditation doesn’t matter, as long as this makes you feel relaxed and focused. Then gently close your eyes. This is an essential technique of shutting yourself from the world.

Closing the eyes directs the attention to internal awareness, the main goal of meditation. It is because the sense of seeing greatly consumes the energy which in turn takes away the sense of focus. In other techniques, there are also open-eyed meditations. However, the efficacy of those can be low compared to closed-eyed meditations.

Relax. This is another important factor when meditating. Watch the space and the darkness. Put your attention to the flow of your thoughts that passes your mind. Watch how these thoughts rise and fall. This time, your subconscious becomes more vibrant and aware.

Repeat the mantra. This will keep you focused. An effective mantra that goes along the internal consciousness is the Sanskrit Sloka, amaram hum madhuram hum. This means “I am immortal, I am blissful”. This is the space within your mind, which you are looking into as it is reigned by the Knower. The Knower of the space is characterized by immortality and bliss.

After the meditation, rub your two hands and give warmth to your face. This will help you return to your other activities. Do this meditation for at least ten minutes, twice a day. Preferably, at the start and at the end of the day recharge your spirit through meditation. This is also helpful to alleviate your worries and get you ready to more challenges of life.

A lot of people are learning meditation and yoga to keep themselves in the peak of health, and far away from the dangers of stress in today’s modern life. This is how a meditation room can greatly enhance your practice.

How can you create your own private meditation room in your home? Sacred spaces can be created anywhere, even if it is just a tiny corner in your bedroom. There are no rules to creating your own private meditation room or sacred space. Follow your heart and create the perfect place of peace. Your space should feel like bliss, it should be a place where you can just be alone and relaxed.

Yoga is a kinder form of exercise, kinder than most of the other forms such as aerobics or weight lifting or running. Most people who practice yoga have their very own private meditation rooms.

Meditation rooms are not always complete rooms. Most of the time, they are just secluded nooks in someone’s home where you can be in total isolation and be able to think, relax and meditate.

Having a private meditation room, however, is not something that has to be exclusive to yoga practitioners.

You too can have your very own meditation room which you can use as a place just to sit back and get away from the fast-paced and stressful daily life that most of us live. Your meditation room can be your own hideaway, where you can breathe freely and gather your thoughts together.

VIDEO: How To Create a Sacred Space For Your Private Meditation Room

Learn how to create a meaningful sacred space for meditation, contemplation, and peace. You don’t need to have a room, just a little corner will do. Watch the full video on how to create a beautiful and unique sacred space just for you!

Choosing a Spot for Your Meditation Room

Quietness and isolation are the primary qualities that a meditation room must have. No matter how small your home is, it is possible to have a meditation room where you can have a place of peace and quiet. Just find a place to set it up that is a little out of the way in your home.

You can even set up your own meditation room in your bedroom if you want. Any corner that can be made secluded will do, in fact. All you need to do, if your meditation room is not a separate room in itself, is to partition it creatively so you would not be bothered if you are inside your nook.

Furnishing the Meditation Room

A meditation room does not require much in terms of furnishings. The most essential piece of furniture is a comfortable chair. And even a chair is not that necessary. If space is a problem, a meditation cushion can serve in the place of a chair.

An mp3 player, however, may be necessary for you to enhance your meditation space. It helps to meditate while listening to soft instrumental music, or perhaps to recorded nature sounds like the singing of the birds, the sound of ocean waves, or my favorite, the sound of the falling rain.

How your meditation room is lighted may affect how well you are able to focus and concentrate on clearing your mind. The lighting you should install in your meditation room is something soft and subtle. Stay away from the harsh glowing fluorescent bulbs when you light your meditation room.

You do not have to decorate the walls. If you can paint the walls a neutral color, it would be best to do so. You don’t need anything that can distract you from your meditation inside your meditation room.

To set and enhance the mood, however, you can put shelves where you can place some scented candles or a vase of flowers or perhaps a figurine or two. A potted plant can help set the mood, too. This is really all the decorations you would need for your meditation room.

Maintaining the Meditation Room

Your meditation room is ideally the one place in your house, if not in the whole world, where you can get away to relax and to clear your mind of anything that is bothering you. The one thing that will defeat this purpose is if you leave clutter in your meditation room.

No matter how busy you may be with your daily life, always find the time to keep your meditation room clean and free from clutter.

Cleaning your meditation room may be seen as a form of meditation in itself. After all, the reason you have a meditation room is to keep your mind clear and unburdened by chaos. To achieve that, you have to keep your meditation room clean and unburdened by chaos as well.

No More Sitting On The Floor Thanks To Meditation Chairs

One of the most challenging things when meditating is finding the right sitting position. This is because your legs could become numb after some time which is why even if there is already meditation cushion in the market, there are some who still prefer to use meditation chairs instead.

When you look at a meditation chair, the first thing you will notice is that this does not look that different from a dining chair. It has 4 legs and a backrest. However, what it does best is make you more comfortable than when you are sitting on the floor by being able to mold to your body which prevents cramps and provides complete relaxation.

The material that makes this possible is called buckwheat hull because it conforms to your shape thus providing a firmer seat. It is also able to do this because of the ergonomic design which prevents the user from slouching during the most intense moments of meditation as it is angled slightly forward.

A good example of a meditating chair is the Seagrass Harmony Meditation Chair.

This was designed by a meditation practitioner who felt that it is very difficult to meditate while sitting in a lotus position. This chair allows you to cross the ankles or the feet or pull them up if you are tired of having them rest on the floor. It also provides proper spine support so you will never experience any back pain after the session.

The Chinese meditation chair is perhaps the oldest since it has been around for centuries. It didn’t have ergonomic features like the ones we have now but it has a very wide base so that the user has sufficient room to also cross their legs. It also did not have any cushioning but you can easily fix that.

Another example is the Tilt Seat that is also known as the kneeling chair. The beauty of this meditation chair is that it does not put any pressure on the knees and this can also be used as a study table because you can easily read a book when you put a cushion on the floor.

There are other meditation chairs available and they come in other shapes and sizes. One option for those that want something bigger is the meditation bench. Because of the larger area, those of you who still prefer the lotus position can do so without putting pressure on the legs. Something similar to that is called the cane chair for meditation.

When choosing the right seat, you should always consider your height, size and comfort level. Don’t forget support for the back so this also helps improve your posture.

The nice thing about meditation chairs is that they are light and portable. It can easily be stored in the closet when you are done and the designs that most retailers have can easily complement with the rest of the items in the room.

The meditation chair is designed to make you feel comfortable in the 15 or 20 minutes when you are in session. How you make your mind and body relax is already up to you so if you are serious about improving your health or combating stress, then investing in one of these will surely be good for you.

My experience as a meditator and teacher has taught me that most everyone’s mind is in a constant state of flux. That’s like keeping the motor on your car running all night long. You and the car will eventually run out of gas. Quieting your mind needs a top-five placement on your “to-do” list.

So, exactly why is meditation good for you? Meditation causes the pituitary gland in our brain to secrete endorphins that help elevate mood and have a positive effect on the whole body, mind, and spirit. Through the process of meditation, our brain activity is altered to enhance the creative and positive emotions for healing and wellbeing.

Jack Dorsey, whose net worth is $6.8 billion, spent his birthday on a ten-day silent meditation retreat in Myanmar. Many top-successful people from all walks of life are pro-actively using meditation as a mental attention training tool to inject themselves with extra strength, resilience, calm and focus, enabling them to operate at optimum and stay on peak performance.

Here’s “how” learning and practicing meditation is good for you in the “real” world:

By practicing meditation we play an active role in changing our brains for the better, no different from honing our biceps in the gym. Just like we can defeat our default paunch, we can conquer our default distraction, habits, and knee-jerk reactions, shoring up our concentration, focus, strength, and resilience.

Since we are so well aware of the needs of others, from our employers to our families, it is easy to overlook ourselves. Therefore, keep the notion that it is necessary to quiet your mind in the forefront of your mind. In this way, you will be able to go forth and do more.

Block aside a time and place for yourself that enables you to think of nothing, do nothing, and clear your mind. If you have to leave the house, then do so. Let everyone know that you are unreachable.

Sit quietly in your car if you have to, take some cleansing breaths, and think of absolutely nothing. You will see how even recharging for a few minutes during lunch each day will make a difference. Imagine then how productive the art and practice of meditation can be, in many ways.

Health Benefits Of A Consistent Meditation Practice

Studies are beginning to show through trials how meditation is having a positive impact on an individual’s health. It seems as though training your mind could have a direct impact on improving the health of your body.

A healthy heart – Studies are beginning to show that meditation could possibly be one of many contributing ways to lower cholesterol and blood pressure. Of course, any way to lower cholesterol and blood pressure is a way to a healthier and happier heart.

Arthritis and other joint diseases – Meditation seems to have a direct impact on the ability to cope better with pain and stiffness associated with disorders involving chronic pain.

Fatigue and sleep disorders – Individuals who practice meditation may get a bonus that transcends further into every category of health. Without a good night’s sleep, fatigue sets the stage for disease and stress. Getting a good night’s sleep will aid in the fighting off and recovery of illness. Those who meditate may find it easier to fall asleep and stay asleep.

Warding off stress – It not only gives physical health benefits; meditation is also a wonderful way to ward off stress. Anyone who has ever practiced meditation may very well say that it has helped him or her in dealing with stress. Of course, meditation does not eliminate stress; however, it helps an individual cope better with it. This has a dual benefit – one of a healthy body and the other of a healthy mind.

These are just a few of the reasons why meditation is good for you.

When and How To Meditate For Maximum Benefits

Once you have decided to invest your time and effort into learning how to meditate, it is also important to decide on the when and the how of meditation. Meditation will offer many benefits in the areas of health, concentration, stress, anxiety, and joy.

Setting aside a committed time is a very important component of meditation. Making sure that everyone respects your commitment is also vital to the success of your meditation experience.

Make a Commitment To Meditate

The first and probably the most important aspect of beginning meditation is to commit wholeheartedly from the outset. When you speak of meditation, let everyone know that you are going to meditate as part of your routine. Do not say that you are going to “try” meditation; that will only set you up for an easy escape from the beginning.

Make sure that your words and actions are aligned with the commitment to meditate.

Pick a Time For Meditation

Pick a time of day or night and make a commitment to stick to that time and date. Make sure that you choose a time that will always be convenient for you without any disruptions. If that means locking yourself in your room for a period of time before bedtime, get a sign that says that meditation is in practice and do not disturb.

If you choose to practice meditation in the morning, get up a few minutes earlier every day to begin meditation.

How Often To Meditate In The Beginning

When you first begin to meditate, keep your expectations in check. Start off slowly and increase the time gradually. In this manner, you will not start off on too high a level with too many expectations and then you will not be disappointed. Give it some time.

Start off with 15-minute intervals each morning. Morning is best because your body has not fully awakened to the stressors of the day. Thereafter, when you begin to see the rewards of meditation, you will be able to increase and adjust your schedule accordingly.

The Correct Posture Makes A Difference

Another important aspect of meditation is your posture. A pose that is too rigid or too loose will diminish the meditation experience. Sit with your spine upright, but not too stiff. Sit on the floor on a comfortable blanket or mat.

Make sure that your neck is straight and your shoulders are not slouched, but remember to relax your arms and legs.

It may take some time to adjust your position, but over time, you will realize what the right position is once you have experimented.

Do not expect to be miraculously transformed in the beginning. Meditation – just like anything else – takes time, patience, and practice.

Tips for Successful Meditation Practice

Many individuals think of sitting on top of a mountaintop with legs folded and fingers poised when thinking about successful meditation. Meditation does not, however, have to be that extreme. As a matter of fact, meditation can be quite simple if you follow a few tried and true tips for successful meditation.

Set Aside an Allotted Time – When it comes to meditating successfully, make sure that you have an allotted time set aside each week for this purpose. If you choose to start meditating, it is best, to begin with, a once per week practice until you are more comfortable with the art of meditating.

Even if you have to put it in red pen on your calendar, put it on your calendar. Use your smartphone to schedule a reminder or even send yourself an email reminding you of your date with rest and relaxation. The rewards of being intentional about meditating are worth their weight in gold.

Let Everyone Know of Your Intentions – Let everyone in your household know that you will be taking on the practice of meditation and when, how, and where you will begin this process of transformation. Let everyone know that you are committed and disciplined in maintaining this goal and that your health and his or her happiness depend on it, as well. Let your family in on a little secret.

Tell them that meditating will be good for you and create a happier more relaxed and healthier you. This will have a trickle-down effect on all of your family members and it is in their best interest to support you as you go on this newfound journey.

Creating a Meditation Room That Works For You

Once you have made a conscious choice to meditate, then the next step is to take action. If you have chosen to meditate at home, then you will need a space where the magic will happen.

We all try to sabotage ourselves and talk ourselves out of things by making excuses as to why we should not do something. However, once you commit to making meditation part of your life, there will be no more excuses.

Creating a Meditation Room

Pick a room in the house and declare that space to be your new meditation space. Speak with your family members if you have family living with you. Explain to them that by sacrificing this space once or twice a week, they are helping you to achieve the goal of calmness and peace.

If your family knows that you will benefit and that they will benefit from the transformation in you as well, they should be more than happy to accommodate you.

Creating a Meditation Space

If the option of having a room all to yourself does not work, do not let that deter you. Choose a space in a room that is designated for your meditation work. Your own bedroom would work wonders.

Things You Will Need

Regardless of whether or not your space is an entire room or a small space in the corner of your bedroom, you can create the space you need for perfect meditation. For this, you will need:

* A space that is void of distraction
* A space that defines you
* A place where you can be comfortable
* A comfortable floor mat or cushion
* Amenities that are conducive to relaxation

Choose a space that has a minimal distraction zone, preferably where no phone exists. Decorate your space so that it defines you in a positive light. If your favorite color is blue, then a blue yoga mat or comfy blue pillow will be great additions. If you love to travel for leisure, put up some pictures of favorite places that you have been.

Make sure you are at your most comfortable in your space. A thick, cushy floor cushion and a fluffy pillow behind your back are ideal ways to start your meditation practice. If your floor mat is not comfortable, you will not be either.

If you wish to meditate to some serene music, buy a CD that wafts this type of music into the background just low enough to get the impact. Burn some incense or some candles, and you will be all set to go.

Once you have designed the space or room based on the theory of relaxation, you will notice how you run there to practice the art of meditation. It will be so inviting, you will not be able to wait.

Common Meditation Problems and Challenges

As with any new adventure, the feeling of starting off with tons of excitement and exhilaration and then falling to the other end of the spectrum is common. When you begin your endeavor of meditation, it is important to remember that there will be times of frustration. Meditation is not a magic pill that, once swallowed, will come easily and effortlessly. It takes practice and it takes patience.

Educate Yourself In The Art Of Meditation

Educate yourself on the art of meditation so that you will have a base knowledge before you begin. Get an online meditation course materials to view, watch some videos online, and gather some reading material on the subject.

Arming yourself with knowledge before you begin will allow you to have a more peaceful and results-oriented experience.

By educating yourself, setting aside a quiet location, letting your family know of your intentions, and securing a quiet spot to meditate in, you can float into a meditation experience that is successful and peaceful all rolled into one.

There are some common problems with mediation in the early stages.

* It is hard to focus – In the beginning, you may have high expectations that meditation will magically transform your life and it will do so immediately. This is not the case. Meditation takes focus. When you find your mind constantly shifting gears and you are unable to sit quietly and focus on breathing, you need to regain control of that focus.

Sometimes picking a focal point in the center of the room or even a focal point that you have created will alleviate the problem of focus. Concentrating on your breathing will also help you gain control of your meditation experience.

* Thinking too much – If you are thinking too much about trying not to think too much, you will sabotage yourself. Try not to focus too much on getting clear and quiet. If you find you are straining the muscles in your forehead, trying to clear your mind, then you are trying too hard. Start with a slow progression of deep breaths and by tensing and releasing various parts of your body and your muscles. When it comes to meditation, too much effort can strain your results.

* Too many distractions – If you have not designated a quiet space for your mediation, chances are that you will not have a successful beginning. It is very important to have a set-aside room or space for your meditation practice. If you have chosen a place with too many distractions and too much traffic, you have set yourself up for failure. In addition, it is imperative to tell your family members that you have a schedule and you intend to stick to it.

* Disregarding your commitment – In the beginning, when you are not quite seeing the immediate results you may have anticipated, it is easy to disregard your commitment. However, make it a point to stick to your commitment even if that means being accountable to a friend or family member. If you give up too soon, you will never reap the amazing benefits of mind, health, and body.

* Difficulty with the breathing rhythm – Sometimes individuals may breathe in too deeply and out too rapidly. The point is not to hyperventilate yourself, but to find that rhythm that works for you. Long, slow, deep inhalations with long, slow exhalations will work better than short breaths in and short breaths out. Once you get the feel for the rhythm, you will have mediation down in no time flat.

Truly Learning How To Relax

Have you ever encountered a friend or family member who tells you to just relax? Don’t you just love that? Telling someone to just relax is like telling someone who is allergic to just stop being allergic.

Some of us are more nervous than others and it is just a part of our genetic makeup. However, we certainly do not have to be stuck in that way of being; we can change our focus and perception and truly learn how to relax.

For some of us, being relaxed is easy, and for others, it is a learned behavior. That is the beauty of relaxing – if you do not know how you can learn. It may take some trial and effort, but it certainly is a learnable characteristic.

With time and practice you, too, can just relax.

Incorporate the Tools You Need to Learn to Relax

Once you have decided to incorporate relaxation into your life, the next step is to take action. A great way to learn how to relax is to practice meditation with a meditation app. There are several forms of meditation and any library can get you started.

Books, DVDs, and CDs are available for you to begin your learning journey.

If yoga is your choice of relaxation, then purchase the mat and DVD, or buy the DVD for your gaming system. Even go all out and buy yourself a yoga outfit.

One of the most important tools to gather, however, is the tool of time. Schedule your relaxation session and let everyone know that you are not to be disturbed. If your family wants a happy you, then they need to respect that space. If staying home and trying to relax proves to be fruitless, join a yoga or meditation class.

Grab a Friend and Go

One of the most successful tips for learning to relax is applicable to any situation. When you grab a friend and incorporate them into the equation, you give yourself a partner to whom you must answer.

Having someone to answer to is a golden nugget. When you only have yourself to answer to, it is too easy to make excuses. A good friend, however, will not let you get away with that.

Pick a Time, Space, and a Place

It is very important to create a time, a space, and a place for your relaxation technique. Choose a designated spot, perhaps in your bedroom where you can close the rest of the world out.

Make a small corner of that room available for your yoga mat, something serene to look at on the wall, and maybe even some candles. This action will speak volumes to you, as it will allow you to commit to the art and act of relaxation.

Learning to relax is something that is very doable if you just put in a little time and effort.

Three Tips to Quiet Your Mind

If you are not overachieving and extremely busy in today’s society, you are the exception and not the norm.

We are all guilty of this; we overextend, overachieve, and overstress ourselves to the point of breaking. Little do we realize, however, that we are hurting our body by hurting our mind.

The Art of Gratitude For A Quiet Respite From Life

It is so easy to be upset when things do not go our way. From the moment we spill our coffee, lock our keys in the car, and forget our lunch, a spiral of circumstances can set us off into a tailspin of negativity. However, we can choose to stay in a state of discontent and let that dictate our day, or we can be grateful for the other things in our lives even if they are not present in front of us right now.

Did you ever notice that when something nice happens, we tend to smile for a moment and then move on? However, when something goes wrong, we feel the need to tell everyone and anyone that will listen. It is in those exact moments of discontent that we need to focus on what we are grateful for, and it is then and only then that we will pull ourselves up from discontent.

Keeping the focus on gratitude offers your mind something to smile about, regardless of outside circumstances. Focusing on people, places, and even things that make you grateful gives your mind the quiet respite that it needs to stay active and healthy in the future.

A Time for Nothingness On Your Todo List

Everyone has a busy schedule; that is a known fact. We all set our schedules to overflowing and then complain that we do not have time for ourselves. Take a good hard look at your schedule and see what you can delete and what you can delegate. If you are going to have a healthy mind, you need to take care of it just as you would your body. One cannot function healthily without the other.

The best tip for quieting your mind is to put that on your schedule. Put it in big red pen on your calendar, text yourself a reminder, and place it on your list of things to do this week.

Take a Moment To Be In The Moment

Being in the moment has become a cliché; however, if you really take the time and trouble to learn what that means, you will learn how to quiet your mind. Focus on what you are doing at the exact moment you are doing it.

In this way, you are focused on the moment at hand and not two days from now when something big is arising. These are just three helpful tips for quieting your mind.

Beginner Meditation Techniques – Getting Started Down The Road

Easy Breathing Practices For Successful Meditation

While a part of meditation is getting in touch with your awareness, another part has to do with relaxing and clearing your mind. Breathing is an important tool to get to both those places. Breathing may seem as simple as breathing in and out; however, this is not entirely the case.

For mediation to be successful, you will need to read up a little, listen to some Mp3s, and most of all practice a bit of breathing properly. Here are a few easy breathing practices to make your beginning mediation experience an enlightened one.

Proper Sitting for Proper Breathing

First and foremost, make sure that you are comfortable. Sitting upright with a straight spine will help the energy flow and prepare you for proper breathing exercises. Do not sit too rigidly, or you will be uncomfortable and unresponsive to the proper breathing format.

Relaxation of the Body

Once you have gotten into a comfortable seated position, it is important to relax your body to prepare it for breathing techniques and meditation. No matter how well you practice your breathing, if your body is tense, you will not have success. Begin by relaxing the muscles in your toes, moving to your ankles, and work your way all the way up to the top of your head. Once your body is in its relaxed position, then it will be time to begin your proper breathing techniques.

Pay Attention to Your Breaths

In the beginning, simply pay attention to your breaths. Be attuned to the rhythm of the breaths, focusing on the in and out of those breaths. Do not try to control those breaths; just be aware of them. It is very important to be aware of how you are breathing in the beginning before trying to learn any new technique on how to breathe. Being aware is an important part of the process.

Pay Attention to Your Body

Once you are acutely aware of how you breathe, it is important to pay attention to your body. If you are not experiencing your stomach rising and falling with each breath, you may be tense at the moment. It is important to have your breath enter into the nostrils and leave through mouth naturally.

Establish a Breathing Rhythm

It is very important to establish a breathing rhythm. Once you become aware of your breathing, you will notice that it is easier to establish a rhythm. Once that rhythm is established, you will find your meditation to flow easily and you will get the most benefit out of that meditation.

It is very important to note that with any new undertaking, there will be questions and adjustments, and your mind will probably want to talk you out of it as well. If you persist and experiment, you will get to where you need to be with your meditation practice.

Understand that meditation is not something that will happen overnight or something that will be automatic from the onset. It takes time and it takes practice.

Take the time to read through some books or get some audio/visual tapes to acclimate yourself with the art and practice of meditation. In this way, you will know what to expect.

Start to focus on your breathing throughout the day. When you are hurried and rushed, do you notice that your breath is shorter and more labored? If so, begin by focusing on each breath, taking deep breaths in through the nostrils and releasing through the mouth. You should also notice the rise and fall of your stomach as you focus on your breathing.

Be intentional about your meditation. Meditation is a practice and a learned skill. It needs to be practiced intentionally in order for it to work. It does not just happen to you.

Dress appropriately for meditation. If you are trying to sneak in ten minutes of meditation in your lunch hour, dressed in your business skirt and heels, chances are you will be rushed and harried. Set aside a time that is appropriate where you can wear loose-fitting clothing and where you can concentrate.

Begin with the practice of releasing tension in all your body parts. Focus on the feet first and release tension in that area; move up to your ankles, etc. Do this until you have reached the top of your head. For some practitioners, tightening and releasing muscles as they go along makes for greater awareness of the release.

Practice your breathing techniques together with the release of tension in your body parts. At first, this will seem difficult; however, it will become easier as time goes on. You will be able to tighten and release your muscles and breathe in and out to release that tension.

Stretching your muscles a bit before sitting to meditate is a great way to get blood circulating and get in the moment.
Choose a focal point, if you wish. For some, meditation is only done with their eyes closed, while others need a focal point. Yours could be a picture on the wall of a serene setting.

Be consistent with your meditation practices. Do not let circumstances take over control of your meditation practice. Before you know it, you will become a pro – just stay consistent.

Related Questions

CAN MEDITATION HELP MANAGE STRESS AND ANXIETY? COUNTLESS MEDICAL STUDIES HAVE PROVEN THAT MEDITATION IS VERY BENEFICIAL FOR STRESS AND ANXIETY. PHYSICALLY, IT LOWERS BLOOD PRESSURE AND HEART RATE AND GIVES YOU AN AWARENESS OF YOUR BODY. MENTALLY, IT GIVES RESPITE FROM DAUNTING CONCERNS. PUTTING DISTANCE BETWEEN YOU AND YOUR PROBLEMS OFTEN ALLOWS YOU TO VIEW SITUATIONS WITH GREATER PERSPECTIVE.

DO I HAVE TO MAKE MY MIND BLANK WHEN MEDITATING? THIS IS PERHAPS THE BIGGEST OBSTACLE FOR THE HUMAN MIND: TO STOP THINKING. TO MAKE THE MIND GO BLANK IS TO TELL THE THOUGHTS TO GO AWAY. IT IS TO PUT THE BRAIN OUT OF BUSINESS.

YOU NEED ONLY TO FORGIVE THE THOUGHTS FOR BOTHERING YOU AND TO TELL THEM, “WE WILL DEAL WITH THIS LATER.” TO ATTAIN THOUGHTLESS AWARENESS IS THE GOAL OF MEDITATION. TO SWITCH OFF THE MIND IS TO SURRENDER. YOU ARE SAYING “I AM NOT DOING THIS.”

WILL I NEED TO MAKE LIFESTYLE CHANGES FOR MEDITATION? NO LIFESTYLE CHANGES ARE NECESSARY WITH MEDITATION UNLESS THEY HAPPEN NATURALLY WITHOUT YOUR EFFORT. THE MEDITATION LIFESTYLE ADJUSTS ITSELF TO THE REAL NEEDS OF OUR BODY AND SPIRIT, MAKING OUR LIFE TRULY COMFORTABLE AND EASY. YOU WILL FIND WITH TIME THAT UNWANTED THINGS JUST FALL AWAY.

When teaching meditation, some people want to know everything about meditation before they start. Here are a few ideas to build a knowledge base on what you need to know about getting started meditating.

What is a simple meditation for a beginner to start understanding the meditation process? Sit or lie down so that you are comfortable.  Gently close your eyes when you are ready. Make no effort to control your breath; simply breathe in and out naturally. Focus your complete attention on your breath and on how your body moves with each inhalation and exhalation. When you are ready, just simply stop meditating and go about your day.

Although meditation can certainly change your life for the better, it will only do so if you go into it fully prepared and with as much knowledge about mediation as possible. So, here are 10 things about meditation you need to know today.

When you first start out practicing meditation, you may feel overwhelmed with all the instructions: calm your mind, watch your breathing, keep your back straight. Practicing meditation shouldn’t be stressful.

We’ve all heard that practicing meditation can be good for us, but beyond the common knowledge that it’s relaxing, we might not be exactly sure why it’s so good for us. The truth is that meditation allows you to experience many benefits, both direct and indirect.

Meditation allows us to step away from and out of our daily life patterns, making it easier to move past them. Engaging in regular meditation provides you with a whole host of benefits. Practicing for just ten minutes a day can change your entire world. While the length of your practice isn’t significant, the frequency that you practice will determine how successful you are on your path.

When you first begin the meditation process, you need to take the time to remind yourself why you’ve chosen to meditate. Your purpose should be clear, so you know whether your practice is successful or not.

Your goal for starting meditation could be to gain more peace, joy, and happiness, to improve your mental skills, or even to achieve some level of awakening. Whatever your purpose for meditating, it needs to be clear as it is what will help make you more motivated to find success.

Having the motivation will help you to deal with feelings of restlessness or any form of resistance that may arise during the process.

1. There are many types of meditation, and every one of them is a little different

There are three primary types of meditation: open monitoring, focused attention, and automatic self-transcending. Within these, there are many other types of meditation that you can do, including heart rhythm meditation, guided visualization, and Qi Gong.

Each type of meditation is different and has various purposes and benefits. That’s why it’s important to take some time to determine exactly what you want to get out of meditation before you jump into it.

You need to make sure that the type of meditation you choose fits your lifestyle and beliefs and is something that will benefit you. There are some types of meditation that target specific problems such as anxiety, heart disease, or stress.

2. You’re by no means stuck with the first type of meditation that you choose

You don’t have to stick with one type of meditation. In fact, even if you’ve taken the time to decide which one is right for you, it still may not end up working for you. The good news is that you can keep looking for another type of meditation to try until you do find something that works for you. You can also learn several types of meditation to gain different benefits and use them for different situations.

We recommend taking the time to learn one type well before moving onto another type of meditation. Because each type requires time to learn and practice, it’s better to keep your focus on one type until you’ve mastered it before you decide to learn another one. However, once you have mastered several types, you’ll be ready to use them when you need them.

3. It doesn’t require a certain posture or position

When most people think of meditation, the first thing that comes to mind is a cross-legged guru with their hands resting on their thighs, fingers, and thumbs forming circles while they hum. However, there really aren’t any specific rules about how to meditate, and you certainly don’t have to sit rigidly the whole time.

Actually, meditation requires you to be as comfortable as possible so you can keep focused on what’s going on in your mind instead of your body. Sitting upright is generally the best position so you don’t fall asleep while meditating, but there are some types of meditation that require you to be laying down, like the body scan meditations and meditation for sleep.

4. It won’t make your mind a blank slate, no matter how hard you try

Something that many people incorrectly believe about meditation is that it involves emptying your mind of all your thoughts and reach a state where you think of absolutely nothing for a period of time, and it’s that blank slate that allows you to accomplish a greater level of enlightenment and self-awareness. However, this is simply not true, nor is it possible.

The mind naturally jumps from thought to thought, and trying to stop it from doing that will only leave you frustrated and very much not relaxed. What meditation actually does is gives you tools to keep your focus on only your meditation. Being aware of the thoughts that come up during meditation is an important part of it and is what will help you come to a deeper understanding of your own mind.

5. You can learn different styles of meditating from a variety of sources

Some people believe that there’s only one way to learn how to meditate, but there are actually several different ways. This is great news because everybody has a different learning style, so not everybody is going to be able to learn meditation the same way, just like learning anything. Fortunately, for as many learning styles as there are, there are tools and techniques to learn how to meditate.

You may find that reading a book is the best way to learn meditation. Others may instead listen to that same book on audio to learn. You can also get help from someone who has already mastered the type of meditation you want to learn. This can be the best way because they can help guide you and work through any specific problems that you have. What’s important is that you find what works best for you.

6. You might fall asleep during meditation, it’s totally normal

Even if you’re not doing meditation specifically to fall asleep, you may find yourself falling asleep while meditating because it puts you into such a relaxed state, especially if you’re doing it at the end of a long day at work. The good news is that this is totally normal and if you do, don’t worry too much about it. If it does seem to be turning into a problem, then you can try a few techniques to keep yourself alert during meditation.

7. Meditation physically changes your brain to handle stress better

Although meditators have known that there are profound changes that happen in your mind when you meditate, only recently have researchers have taken the time to study the physical changes that take place in your brain because of meditation. Some studies that have been done looked at the differences between meditators and non-meditators, while others looked at the changes that occurred in a group of people who started meditating.

One of the changes seen in the brain of those who meditate regularly is that there’s increased gray matter which means more brain cells. Another change involved the amygdala which is where the “fight or flight” reflex is triggered. In those that meditate regularly, this area was physically smaller which means they’re more likely to handle stressful situations without reacting with fear.

Another interesting thing to note when it comes to physical changes that happen when you meditate are the brain scans done of people who have been meditating for many, many years. Their scans, when they were not meditating, looked like an inexperienced meditating while in a state of meditation, meaning that the changes that occur during meditation eventually become permanent.

8. The health benefits that occur in the brain from meditating are only the beginning

There Are Many Health Benefits To Meditating, of the many things that meditation can do for your body. Meditation has also shown that it can increase blood circulation which helps lower your blood pressure and your risk of developing heart disease, which is the leading cause of death for people in the United States.

One of the reasons that meditation has such an impact on your health is that as you become more aware of your inner self, you become more protective of it and begin to make healthier choices for your body. Many people have successfully used meditation to quit smoking or get out of other addictions because meditation allows them to deal with the underlying reasons for their addition.

9. One of the most common misconceptions with meditation is that it takes up a significant part of the day.

It doesn’t have to take a lot of time out of your day. This belief has led many people to not even bother to meditate since they don’t feel like they’ll have the time to do it.

Although there are certainly some types of meditation that expect people to devote an hour in the morning and an hour at night, there are many more that require significantly shorter amounts of time, as little as 5 minutes, that are easy to fit into your day.

For people that truly understand how important meditating is, they will make it a priority and make sure that they devote the time they need to meditate every day. As you start meditating regularly and see the benefits of it, then you, too, will be willing to get up a little earlier or put your phone down for a few minutes to meditate.

10. Like learning any new skill, meditation takes time to master

You won’t get it right the first few times, and that’s ok. Just like you won’t be able to run a 6-minute mile the first time you step onto a running track, you need to practice to master meditation.

It will also take time for you to begin to see the benefits of meditation, so don’t give up if you don’t immediately start sleeping better at night or feeling less stressed throughout the day.

This is why self-evaluation is such an important part of meditation. You need to take a step back every once and a while to really evaluate how you are so you can see that the meditation really is working. One way to do this is by keeping a journal where you can note your thoughts and feelings.

Over time, you’ll see how meditation is changing you and the way you see the world.

Have you ever wanted to start your own private meditation practice in your home? But you’re just not sure how to get started?

Well, I’m glad you’re here today, I’m going to help you in this Podcast Episode #111 – 3 Easy Steps To Start Your Meditation Own Practice At Home.

Let’s learn how to meditate more effectively, are you ready?

At first glance, doesn’t it seem natural that anyone would know how to meditate or start a meditation practice without any help from someone?

I can tell you that some people do, but most of us will have to learn how to meditate from a source outside our selves, either from the internet, a course or book and sometimes even a meditation teacher.

Meditation is like training your mind much like exercise or going to the gym, it only works if you actively engage in your practice

To be perfectly clear, when you start a meditation practice you have to meditate regularly, on a daily basis and with a lot of compassion for yourself in the beginning.

Scientific research has shown that regular, daily meditation is very effective in clinically reducing depression and anxiety. You will also gain additional benefits such as increased focus, greater clarity for solving problems at home and at work.

One of the biggest benefits is a significant reduction in your stress levels making your life and everyone around you much happier.

Be sure and get your set of FREE Meditation Timer Mp3s below!

Step 1: Set realistic expectations on when and how long you will meditate

If you have never tried to meditate on a consistent and regular basis, don’t come out of the gate ready to live in a cave in solitude for the rest of your life.

Start by determining which part of the day you want to meditate, then you can start with a simple five or ten-minute meditation session each day.

Just sit down, set a timer, do the meditation and get up and walk away. Don’t forget to congratulate yourself for starting your journey to improve your life.

Find a quiet place where you won’t be interrupted behind a closed door. You could even meditate during your lunch break in your car or before you go to work in the parking lot.

Be sure and use an mp3 meditation timer or a kitchen timer in the beginning until you have a feel for the amount of time that works for you.

Remember, there is not a right or wrong way you could ever learn how to meditate. This is about you and what your needs are.

Step 2: Set a realistic goal before beginning your meditation session

Maybe you have never meditated and just don’t know what to expect.

That’s completely understandable, what is important is that you simply set an intention and focus your energy towards your meditation sessions.

Create an incentive of some type so that you will want to take the time each day for your meditation session.

Here’s a quick meditation you can do anytime or anywhere

Close your eyes, take 3 deep but comfortable breaths to relax, then just sit for a short time, however long you want is fine and focus only on your breath in and out through your nose with your mouth closed.

Now, just focus on your breath where the in and out of each breath through your nose will count a one breath movement.

Breath in and out counting one, then in and out two until you get to the count of ten, then start over and count to ten again until you feel you’re ready to stop.

You just created a custom meditation for yourself that you can change in any way that suits you as you move forward with your practice. Easy, right?

Now, here’s the really fun part about meditation, your unconscious mind is full of inspiration, wisdom, and information that you can use meditation to tap into a greater understanding of life or any problems you may be having in your life.

See, the problem is that we spend so much time thinking about the problem that our mind can’t come up with a solution or gain a greater understanding of a particular issue you may be wrestling with.

This is not an uncommon practice at all, many people around the world, even CEOs use meditation to brainstorm creative solutions or are able to gain incredible insight into a business challenge that they need help working through.

Step 3: Be persistent with your daily meditation schedule

I have found that most people spend a lot of energy and time trying to completely avoid concentrating on our thoughts, feelings, and emotions.

If they would just sit down for even 5 – 10 minutes each and every day for one week and only focus just on their breath and nothing else, solutions would most likely be found to the most pressing problem they have at that time.

Your mind knows what to do if you will just let the mind work on the issue.

I do want to make a strong point at this time, if you increase your meditation time to twice a day for up to twenty minutes per session, then you will be getting all the benefits for your life that meditation can offer you.

Even once each day for twenty minutes will change your life in ways you can’t even imagine.

So, when you are learning how to start a meditation practice, keep your goals reasonable in the beginning, don’t try to completely change your lifestyle until you are ready to, then you will be motivated and look forward to your meditation practice each and every day.

Related Question

How can I use a Meditation Timer or App to help me in my meditation practice? Having a meditation timer dedicated specifically to timing and gently ending a meditation session is ideal. There are few options available and they range from the inexpensive timer with few options to timers with sophisticated functions or beautiful design and oftentimes a much higher price tag.

The meditation timer, the guide to a scheduled meditation period

Meditation is one of the healthy activities that feeds both body and mind. The time you spent for meditation returns to you in the form of more accomplishments and a rejuvenated spirit.

Imagine how much you profit from the twenty minutes twice a day practice of meditation? It is a good way to start and end the day.

Get your Free Meditation Timer Mp3s HERE

The interesting part of meditation is that when the habit of doing it enters your system, the time you allotted for it becomes a flash. And to guide you not to lose your other routines for the day, a meditation timer is a helpful tool, especially for the meditation practitioners.

The progressive chimes of the meditation clock are more favorable compared to the ordinary alarm clock. Another advantage of using the meditation clock is that it allows you to gently dwell back to reality when your meditation session is over and you are still too devoured with it.

A meditation timer has various features

This is usually made of light materials that make it handy and easy to carry. For athletes and active people who employ their meditation sessions on various grounds, the meditation timer is a comfortable gadget to carry along. A good meditation timer provides a calm way to signal the start and the end of the meeting. While you are in the deep contemplation, you can set the meditation timer to chime in a certain time interval.

Those who are practicing sleeping meditation can wake up gradually with the use of the meditation timer. This tool help lessen the grogginess in waking up. Because of this, your logic and your ability to recall are being developed. The meditation timer is an effective guide for people who need to stick to a schedule in a manner that the concentration is not disrupted.

The meditation timer is available in online stores

There are websites that offer meditation timers that can be downloaded right on your PC. The online meditation timer or app features a beeping sound at one minute up to 99 hours interval. It can also be set to stop beeping at the end of the 1-999 counts.

This tool beeps once every after the time interval that you set and three times after the meditation period. It is a convenient timer to use that features big buttons for start and stop actions. There are also meditation timers that contain memory to store meditation processes.

Various styles of meditation timer can also be found in meditation supplies stores

The choice of which type to use depends on the kind of meditation that one practices. The meditation timer can also be made to fit the personality and fashion of the person especially if one is building a contemplative garden in his place.

However, the prime consideration in choosing the meditation timer should be the quality of the tool. And also, it will be wise to find for the meditation timer that will last through time.