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 daily 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 mp3s to acclimate yourself with the art and practice of meditation. In this way, you will know what to expect.

Beginner Daily Meditation Techniques

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.

Let others in on your new-found desire to learn meditation. If those around you know you need quiet time, they will respect your solitude – especially if it will give them a happier and healthier you.

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.

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.

Tips for Successful Daily Meditation

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.

Pick a Location

Find a soothing, relaxing, and out of the way area for your meditation practice. Set up the area with a few comforting photos, some scented candles, a comfy pillow, and a nice throw rug. Even if it is just a corner of your bedroom where you can go and lock yourself in and not be disturbed, it is very important to claim your private space for your meditation retreat.

Educate Yourself

Educate yourself on the art of meditation so that you will have a base knowledge before you begin. Get some educational 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.

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

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

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

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.

Easy Breathing Practices For Daily 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 CDs, 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 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.

When and How to Meditate Daily

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 Strong 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 Meditating

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 Mediate

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.

Meditation Posture

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.

The Only 5 Things You Need to Know to Begin a Meditation Practice

Always wanted to meditate, but didn’t know how? There’s a lot of confusing information out there about all the different types of mediation. But if you just want to do something basic to see how it positively impacts your life, you really only need to do these five things:

1. Find a quiet place–It’s easiest to meditate when you can find a time and place where you won’t be interrupted. This is a time just for you. You might go into your bedroom and shut the door, for example, signaling to family or roommates that you want to be alone. You might also want to choose a time of day when the environment is less busy. Some people find getting up 15 minutes early to meditate before everyone in the house is up is a great time to practice meditation.
2. Close your eyes and focus inward–Sit comfortably and close your eyes, focusing on this present moment. You don’t need to sit cross-legged if that isn’t comfortable. You can sit in a chair, on the floor, or even lie down if you can stay alert. Once settled, notice how you feel in your surroundings. Focus only on the moment right now.
3. Focus on your breath--An easy way to focus on your breath is to bring your attention to your abdomen. Feel it rise and fall with each breath. Or, you can focus instead on your nostrils, feeling the warm air coming out of your nose and the cool breath going in. If you are having trouble focusing, you can even think to yourself on the inhalations, “breathing in” and, “breathing out” on the exhalations.
4. Connect with your body–Once settled and focused inward, take notice of your body. How does each part feel? You may want to scan your body, starting with your toes and going all the way up to the top of your head. Just notice and really feel the sensations in your body. Notice tight spots, warm places and places that feel comfortable. Remember, there’s no need to change anything about how your body feels. You are just noticing.
5. Notice thinking–When your mind wanders, and it will, that’s okay. That’s what our brain is meant to do. When you notice you are thinking instead of focusing on your breath, simply bring your mind gently back to the breath. This is mediation–bringing your mind back, over and over and over. After practicing meditation for a while, you will notice that your mind wanders less and less.

Beginning mediators find it soothing and relaxing to just take a few minutes once or twice a day to stop the busyness of life and check in with themselves. It’s an easy way to take a break, clear your mind and be able to go back to your normal activities refreshed. You only need 5 or 10 minutes to start enjoying the benefits meditation has to offer.

Video – How to Practice Daily Meditation

To practice daily meditation is to make a commitment. A commitment to your practice, and a commitment to yourself. When you practice daily, you will find out more about yourself than in any other practice that you do. It is important to find a time that works for you.

For some of us, that is the first thing in the morning when we wake up. For some, it is evening time at the end of a long day, but before the evening activities begin. For others, it is right before bedtime. Any time of the day that you choose, though, set that as your daily time.

Then the next step is to find a place to meditate. Find a comfortable area that can house your meditation tools. Your timer, your cushion, your altar. Photographs that you want to have around you. This way you have a place to go that all the energy from your meditation feeds into.

Then you make your commitment to sit. Start with five minutes every day. When you sit down, close your eyes and feel a calmness come over you. Start to focus on your breath. As the breath moves in, you can silently say ‘inhale,’ and as the breath moves out, you can say ‘exhale.’ Do this as you continue your meditation practice until your timer goes off.

Do this daily. Practice daily, and you will find deep changes in your life, and in your relationships.

But I Don’t Have Time to Meditate

For most of us, the thought of stuffing one more thing into our daily routine is enough to make us scream! There’s always rushing around to do, always somewhere to be and something to do. We often feel we work non-stop from dawn till dusk until we finally collapse in our beds at night in preparation to get a few hours of sleep so that we can get up and do it all again tomorrow.

But is that really living? Or just existing? What about finding joy in our lives and really living each moment to the fullest. Do you think those are ideas that only work for other people? Perhaps, suddenly finding a few minutes to meditate each day doesn’t sound like such a monumental task!

Consistent meditation practice has been proven to improve overall mood and feelings of well-being, reduce stress and anxiety, reduce depression and more tolerance for situations that used to cause stress. Sign me up, right?

But the question still remains – when can you fit in this beneficial activity?

The good news is that you don’t have to commit to hours of mediation a day to see these emotional benefits. In as little as 10-15 minutes a day of consistent meditation is enough to start enjoying life more. Medical studies show that these changes can occur in as little as 8 weeks of daily meditation practice.

Another piece of good news is that mediation is easy to do. Yes, there are many different types of meditation instruction available, but the basic instruction in each form of meditation is the same. Sit quietly, follow your breath and notice when your mind wanders. There’s no need to spend months in classes learning how to do it…you can start right now.

While it’s good to set a time each day to meditate formally in a place where you won’t be distracted, you can also take your meditation on the fly! Try going inside and focusing on your breath while:

• Standing in line
• Taking a coffee break at work
• Stopped at a red light
• Waiting in traffic
• Sitting in meetings
• Stopped for a train
• Sitting at your desk

Taking just 3 focused deep breaths can relax your sympathetic nervous system, which is the center for our fight or flight response.

When the sympathetic nervous system is “turned off,” the parasympathetic nervous system is able to help calm down and regain a balanced mindset.

Since we breath all the time, surely we can take a few chances each day to stop, close our eyes (if possible), and focus on 3 nice, deep breaths.

Many people find that they can easily find 10-15 minutes each day to meditate, especially after they experience the calming influence it has on them. Times that work for many people include:

• Getting up 15 minutes earlier before the rest of the house is up
• Turning off the TV or stopping other evening routines 15 minutes earlier
• Right after putting the children to bed
• During a part of their lunch hour
• During a “coffee break”

Mental Benefits of Meditation

Ah, meditation. The art and practice of calming the mind and reducing stress. Yes, meditation does, in fact, help you become calmer and less stressed. The beauty of meditation; however, is that it does so much more. It can make you happier and healthier mentally, emotionally and physically. But it doesn’t stop there! Keep reading to find out what other great benefits can be gained from meditation:

Develops the ability to let go of worry and regrets

Meditation actually helps the mind recognize, acknowledge and redirect what neuroscientists call the “Default Mode Network.” It’s the network that commands common traits like worry, self-doubt, self-reproach, negativity, and regret.

Stimulates feelings of well-being, happiness, and equanimity

Doesn’t it feel good too, well, feel good? Meditation gives us the pleasure of enjoying life better. We learn to appreciate the world and people around us more, and the little irritations in life don’t seem to bother us as much.

Enhancements focus and concentration

Our brains learn how to focus like a laser during meditation. This concentration and focus we have during formal meditation flows over into our regular day so that we get more done in less time.

Encourages compassion towards self and others

Have you ever noticed that when you’re stressed, you tend to lash out at people? You’re not alone. Fortunately, meditation can take care of that too. It encourages us to pursue life with a benevolent and curious awareness that leads to more fruitful and healthier relationships, including with ourselves.

Decreases stress, anxiety and depression

There’s more stress in our lives than ever, and more people are being treated for depression and anxiety than ever before. Stress occurs depending on how we respond to a challenging situation, while anxiety results from frequently thinking about the future and depression come from focusing too much on the past. All three of these can be greatly reduced by practicing meditation, where we learn to live in the present moment.

Diminishes negative self-talk

Meditation makes us keenly aware of the negative self-talk that is constantly chattering in the back of our minds. That awareness allows us to recognize self-reproach and self-doubt for what they are—just thoughts. Once we are aware of them and see them for what they are, we can choose not to buy into them. We can stop them before they really get a hold on our peace of mind.

Nurtures acceptance of change

It’s fair to say that most of us hate change. But through meditation, we come to accept change easier. We come to accept that life progresses and changes, and that we must progress and change with it. By cultivating our curious awareness, we can more fully appreciate the transformations that life naturally brings.

Reduces perfectionistic and rigid thinking

Meditation helps us fully understand that perfection does not exist. As meditators, we are better able to contend with our crazy, imperfect, and mostly out of our control world.

Decreases the need for attaching to outcomes

Lastly, meditation frees us from preconceived notions regarding the world around us. We then create fewer expectations. When we have fewer expectations, we can let our lives flow, which increases our happiness and peace of mind.

Types of Meditation: An Introduction

There are many types of meditation instruction, and with our access to information in our modern world, it’s easy to find out about them so that you can choose the one or ones that feel right for you.

Depending on what you want to focus on, you might choose a different type of meditation instruction.

Below is just a short list to get you started thinking about what types are available and which ones might be right for you.

Guided Meditation

Guided meditations are great for every practitioner, especially beginners who might be finding it challenging to calm their minds. Many beginners start with these and then find they can branch out to other forms. You can find many different guided meditations online, in the form of MP3 audio downloads, meditation podcast, and even videos.

They are exactly what the name states–a person guides the meditator through meditation, often through the use of visualizing or using affirmations. Some focus on whole body relaxations, such as body scans. They come in many different lengths, which is nice. You might choose some shorter ones to use when you don’t have much time and then longer ones when you do.

Transcendental Meditation

This type of mediation is making a comeback after it’s popularity in the ’60s and early 70’s. It was very popular with celebrities of the time, including The Beatles, John Denver, and The Beach Boys. Transcendental Meditation is a mantra-based meditation in which a word or phrase is repeated over and over during meditation.

Mantras are used in many traditions to help focus the mind. Practitioners meditate for 15-20 minutes twice a day while reciting their mantra. Mantras are giving to individuals by their Transcendental Meditation teacher. This type of mediation requires you to find a licensed instructor, and there is a fee involved.

Moving Meditations

Rather than sit with eyes closed, moving meditations focus on the sensations felt in the body while in motion. Many people who like the idea of meditation but not the sitting gravitate to this form of instruction. Some types of moving meditations include Yoga and Qigong. To try these, you can find free and low-cost sources online or take a class in your area.

Mindfulness Meditation

Mindfulness meditation has its roots in Vipassana meditation, one form of Buddhist meditation. One of its leaders, Thich Nhat Hanh, a Vietnamese Buddhist monk, is well-known in the West. Mindfulness meditation is known in the West mostly due to Jon Kabat-Zinn, a doctor who created Mindfulness-Based Stress Reduction (MBSR) in 1979 at the University of Massachusetts Medical School. This form included sitting and focusing on the present moment and on the breath, attempting not to change anything.

Binaural Beats Meditation

Brainwave synchronization has been used for centuries, but the modern world is just beginning to realize the positive benefits. Studies now report that the use of binaural beats can hasten the process of meditation and let you reach meditative stages that you’ve never before been able to achieve.

Binaural beats for meditation selects certain brainwaves to stimulate the brain and cause deeply relaxed meditation or mental alertness, depending on the mental state you desire. All different types of binaural beats meditations can be found online. You can even try some of them out for free to see if they are a good fit for you.

Today we live in a fast-paced world. Things happen so quickly that more often than not, we do not have the chance to react to the things thrown at us. We somehow lose the ability to think things over in favor of lightning-quick decisions.

But it shouldn’t be so. Every one of us needs to slow down a little from time to time and be calm. Otherwise, stress will build up and will affect how we deal with the people around us, not only in the workplace but also at home.

What is meditation? The practice of meditation is a way for us to be still for a while and let our minds become focused until we become calm enough to deal with the daily pressures of life.

Buddha was once asked: “What have you gained from meditation?”  To which he responded: “Nothing! However, let me tell you what I lost: anger, anxiety, depression, insecurity, fear of old age and death.”

Science reveals that our mind and body benefit from taking time out of your daily life and meditate. The benefits of meditation are endless.  It is proven to be an effective way of enhancing the quality of life by improving physical, mental, and emotional well being.

Meditation techniques are constantly undergoing scientific scrutiny. Research often provides new insights into the effects of meditation on both mind and body.

Some may think that meditation is a completely religious practice. While it is true that a lot of religions, especially Eastern ones, take meditation as an integral part of their practice, it is not necessarily the case. In fact, more and more people who aren’t necessarily religious get into meditation.

People practice meditation for a variety of reasons. While we already mentioned that it helps us become still in this fast-paced world, other people meditate for health reasons and to attain a higher state of consciousness, among others.

So if you think that life is stressing you out, it’s probably time for you to slow things down a little bit. Your mind is probably too distracted with so many things to consider and to think about. Meditation can help you calm down and let you be stress and worry-free.

Meditation in recent years has seen an upsurge in popularity. This is probably because our lifestyles today are more complicated and stressful than it was just 30 years ago and meditation is helpful in managing stress as well as having many other health benefits.

In this infographic, we share 10 reasons why daily meditation is beneficial.

It focuses more on daily meditation because that’s where the most benefits are seen. Although any meditation you do will see benefits, meditating on a daily basis has many more benefits than just meditating once a week. Try it for yourself and see if you agree.

Original infographic provided by Meditative Wisdom.

Meditation Makes Your Brain Plastic

Plastic meaning that our brain can change.  That means our brain’s potential is not set at birth — we can actually strengthen and improve our brains in ways once science said is impossible. When we train our mind to focus we are happy. Keeping your attention focused on the present, accepting the moment without judgment, has been studied extensively for its infusion of positive psychological benefits.

Many scientists are now saying, focusing our awareness is where we find our true happiness. Understanding that the mind and body are one entity and that the energetic quality of the mind is the essence of life, focusing our awareness through meditation is a practical strategy for health, happiness, and transformation.

Increases Your Brains, Gray Matter

One way of measuring brain-change is looking at the distribution of Gray Matter Volume, which plays an important role in mental health, behavior and cognitive functions.  A 2005 study on American men and women who meditated a mere 40 minutes a day showed that their brains displayed thicker cortical walls than non-meditators. What this could possibly mean is that their brains were aging at a slower rate. Cortical thickness is also associated with decision making, attention, and memory.

Meditation Protects Your DNA

Telomeres are the protective caps at the end of each strand of DNA that protects our chromosomes.  They are likened to the plastic tips at the end of our shoelaces. “Telomere length represents our biological age as opposed to our chronological age”. Longer telomeres mean that you’re also likely to live longer. Research done by the University of California, Davis’ Shamatha Project has shown that meditators have significantly higher telomerase activity than non-meditators. Telomerase an enzyme that builds telomeres.

It appears that the more telomerase activity one has, means stronger and longer telomeres. So what you may say?  We know that telomeres shorten over time naturally, and the shorter length is linked to a number of chronic illnesses, so increasing telomere length is thought to indicate healthier aging.

Meditation Can Improve Concentration

Today, there are a lot of things that help in keeping us entertained. On the internet alone, there is a multitude of websites that do such that like video sharing sites, gaming sites and other websites which cater to our interests.

While there is nothing wrong with entertaining ourselves, a problem arises with our constant need for distractions. Because of that, it becomes difficult for us to focus on one thing.

We do not need to take extreme measures to help us focus. There are practices which can do the job for us. It includes the practice of meditation.

People take up meditation for different purposes and improving concentration is one of them. There are several methods by which meditation does its job.

One is through breathing exercises. Even an exercise that is as simple as being aware of the times we inhale and exhale can do wonders to our ability to concentrate.

While it may sound easy, it can be quite difficult especially if one has to deal with distractions such as outside noise.

Another method is by reciting a mantra. A mantra is a phrase or a sound that is recited repeatedly. For Catholics, praying the rosary is a form of a mantra.

The repetition becomes the center of the meditation to which the person’s attention becomes focused.

There are other more methods by which meditation can help improve concentration. However, the two mentioned above are the most basic and could help beginners start out with the practice.

Breathing is an Integral Tool of Meditation

Proper breathing is required in many practices of meditation and is, therefore, an important tool to be possessed by people who wish to perform this activity.

The practice of proper breathing while meditating helps you relax while doing the exercise. Proper breathing is achieved by inhaling through the nose, letting the diaphragm (not the chest) expand and exhaling through the mouth.

Doing this slows down your heart rate which leads to a relaxed mood.

Breathing also plays a significant role when we aim to improve our concentration. This is done by focusing the mind on the act of taking in air and feeling it pass through the nostrils until the air is finally exhaled through the mouth.

While this may sound easy, it can be quite challenging when done for the first time.

Then there’s the method for increasing your awareness. Just like the concentration technique mentioned above, it involves putting your attention to your breathing.

But instead of focusing on the act of inhaling and exhaling air, it is the sensation of breathing where you train your thoughts. The feeling of the air passing through the nose, filling the lungs and expanding the diaphragm is the sensation that you should look for.

It helps you feel how it is to be truly alive.

I have shown you how important breathing is in the practice of meditation. It is no wonder, therefore, that the two are inseparable activities that a student of meditation should learn.

Meditation and Dealing with Fears and Phobias

Every person has a phobia of certain things, be it of heights or speaking in front of people. While most people overcome their fears, some are crippled by it. This, therefore, prevents them from doing things that they would otherwise find enjoyable.

Meditation is one way for people trapped by their phobias to finally get out of their shell and start living the full life.

A definition of fear is that it is the anxiety caused by perceived danger. It is the state of mind by which a person foresees something wrong happening either to him/her or the people around him/her.

Meditation helps in overcoming a person’s fear by altering his/her state of mind. There are several ways by which this practice can help people achieve this.

One such way is called mindfulness meditation. By training to live in the now, your attention is veered away from the future where that person perceives the danger. Besides, it is only a mere perception and such event may or may not actually happen.

Visualization can also help cope with fear by making the person imagine what they will do in case the perceived danger comes. By being mentally prepared for such an event, the person will be able to deal with the future situation better.

Again, fear is a mere state of mind. Facing it, therefore, needs some alteration in the person’s perception of what may or may not happen. It can be achieved through the practice of meditation.

Understanding Meditation and Pain Management

Anyone who has heard of the expression about the power of mind over matter will easily understand the benefit of meditation on people suffering from different forms of physical pain.

We will deal with several methods by which meditation can help in alleviating this condition.

Concentration techniques in meditation can help in easing suffering by keeping their mind away from the source of the pain. Usually, the pain is magnified because people choose to focus on it.

If their attention is trained somewhere else, the pain becomes more manageable.

Another method is called mindfulness meditation. This involves being aware of one’s present condition and accepting it as such. If a person accepts that they are currently in pain, dealing with it would be much easier.

Then there’s visualization. It could be considered as a form of self-hypnosis. It is done by creating an image of the pain and imagining it moving away from the body.

A study showed that its participants’ perception of pain reduced significantly after just three 20-minute sessions of meditation! This is because meditation changes the way the mind perceives pain. It trains the brain to be present which helps its practitioners to not anticipate pain.

As suggested by these methods, they do not actually take away the pain. Rather, they make dealing with the pain much easier.

This is also the reason why methods like those mentioned should be coupled with proper medical advice. In fact, consulting one’s doctor is advised before even trying the meditation exercises out.

Otherwise, there will be a risk of overlooking more serious conditions that could be causing the pain. Along with the proper medical advice, meditation can help improve a person’s tolerance for pain.

When life gets you down, de-stressing is the name of the game…

There are the runners, the readers, the video gamers, the bakers, the eaters, and then there are the meditators. No doubt you have heard of the wonderful and mystical world of meditation, but most people probably have not tried it for themselves.

Those same people probably believe they can’t meditate. Admittedly, with the fast-paced world we live in, it can be hard to calm the mind and sit still for any period of time. But meditation is still possible. There are many other misconceptions about meditation; however, with some helpful information, you can master the art of meditation and naturally utilize it to relax.

Source:  http://liveanddare.com/benefits-of-meditation/

5 Misconceptions and Common Myths About Meditation

1) Empty Mind:

Meditation, contrary to common belief, does not completely still the mind. Meditation practitioners instead observe the mind in its unfettered state. Your mind never stops thinking. It’s impossible because that’s what it does. But slowing our minds, however, and focusing on the thoughts that come through can provide insight into what causes our stress. Once that has been addressed, we can more easily and effectively deal with said stress.

2) Religious Practice:

It’s true that meditation developed from religious or spiritual practices. But meditation itself is secular. There is no present belief system attached to meditation, so no added pressure! Meditation is all about no pressure. It allows you to be kinder to yourself, so you can chillax, relax and detox from your busy life.

3) Years of Hard Work:

You don’t need to be a super master unicorn of meditation to get the best results. It’s not necessary to practice hours of meditation for years to reap the benefits. According to scientific evidence, as little as 10 minutes of meditation a day can reduce stress, lower blood pressure, improve clarity, focus the mind, and help foster an overall sense of wellbeing. It’s that easy and simple, and rewarding too.

4) Calm Personality:

You need to be calm to meditate. FALSE! There’s no certain personality type that finds it easier to meditate. Meditation makes people calmer and more gentle and compassionate by repetition. By consistently meditating, people who are willing to invest the time in meditation can find balance and a calmer side of themselves.

5) Weird positions and strange words:

Sitting with your legs folded over your head and chanting witchcraft words, that’s what meditation is. Nope. That is a teetotal myth and one that has been perpetuated by the media. True, some meditation practitioners recite mantras while they meditate for hours. That being said, there is no standard for meditation.

The chanting and hour-long sitting are optional. You can meditate in silence, or with music, and practice in any position you want. You can sit, stand, drive, or even lie down (Try not to fall asleep if you do the latter. That’s not meditating; that’s napping). Ask any meditation practitioner and they will tell you that they meditate while riding the bus to work, in their office chair, and after waking up in the morning.

It can be done anywhere and in any way. There are no brownie points for making yourself uncomfortable. Remember, meditation is used to calm the mind and relax the body. If you aren’t comfortable, you can’t meditate.

Facts About Meditation

These days, going to the doctor when you are sick is not the only way so you will feel better. According to the National Center for Complementary Medicine, meditation is among the top 10 alternative therapy treatments. But before we get into that, it is best we learn some meditation facts.

First, meditation means awareness. Why? This is because your senses are heightened as you concentrate on your breathing and your hearing is sharper than before. You tell your mind to block out these distractions so you are able to find inner peace which you can carry with you when you open your eyes.

Some think that meditation is a religion when in fact it is a science. This is because numerous studies done in the past show that those who practice it feel relaxed, are physically fit, have improvements in their academic standing in school and have an increase in their productivity at work.

But where did the word meditation come from? This comes from two Latin words. The first is called “meditari” which means to think, dwell upon or to exercise the mind. The second is “mederi” which is to heal. If you put these all together, it describes basically what this activity is which is a time for you to reach deep in your mind and recharge.

Meditation Improves Your Memory

Research at UCLA showed that long-term meditation increases gyrification – which refers to the folding of the cortex. More folds on the cortex create more surface area, which allows for a better ability to retain information. A separate study by the Martinos Center for Biomedical Imaging also showed that those who practice meditation are able to adjust their brain waves better. Meditation practitioners are able to screen out distractions faster than non-meditators, giving their brains more room to accept and retain new information.

Meditation slows down neurodegenerative diseases

A study at the Beth Israel Deaconess Medical Center suggests a link between positive brain changes like stress reduction as a result of meditation to the slowing of the progression of age-related cognitive disorders such as Alzheimer’s and dementia. According to the study, Alzheimer’s patients who were part of the study showed a less cognitive decline after an 8-week mindfulness stress reduction program than those who didn’t take part. Instead, these patients showed higher levels of well-being.

Meditation increases your ability to multitask

In an article by Scientific American on How to Be a Better Driver, the editors suggested taking up meditation, as it increases the brain’s ability to multitask. A study by the University of Washington showed that people who practiced mindfulness meditation two hours a week for eight weeks had better focus during multitasking tests than those who didn’t. Why is this – you asked? The main reason is that meditation practice allowed them to notice interruptions and distractions without losing focus on their present task!

As you can see, meditation has benefits that are physiological, physical and psychological. You don’t have to take any pills or get a prescription from a doctor. It is free and it doesn’t consume much of your time. This can be done in 5 to 20 minutes each day. You just have to sit comfortably and close your eyes then continue with whatever you were doing.

Given that meditation has been practiced for centuries, various movements have emerged. But regardless of their names or techniques, this can be grouped into two basic approaches.

The first is called concentrative meditation. Here, the person focuses his or her attention on the breath, an image or a sound to create greater awareness and for clarity to come forth. Think of it like you are looking at something through a microscope so you are able to narrow your focus.

This is quite easy since all you have to do is sit down and just breathe. The correct way of doing it is to inhale and exhale slowly because as this becomes deeper and slower, your mind becomes more aware and tranquil.

The second type is called mindfulness meditation. Just like concentrative meditation, the person sits quietly and then reflects on his or her feelings, sensations and thoughts. These things come to mind one at a time without the person calling on any of them to come forth. It just appears and no action is taken so that when you wake up, you see the bigger picture and know what you have to do.

Which meditation technique is the best of all? There is no correct answer to that because this depends entirely on the personality of the individual.

The one fact about meditation you should remember is that regardless of what you choose, its focus is to quiet the busy mind.

It does not remove the stimulation which you feel but rather directs your concentration to something else to achieve that inner peace. You just have to keep an open mind to see what it can do because it is a science.

In 2015, workplace stress was responsible for $190 billion in the U.S. health care industry. And that number doesn’t take into account all the other types of stress we deal with, such as interpersonal stress, money worries, and family difficulties.

How can meditation help reduce stress? By giving us a better grasp of how to work with situations, a heightened awareness of our emotions. Meditation may boost cognitive flexibility and decreasing emotional reactivity, changes which promote a healthy response to stress.

Stress clearly impacts each of us in all areas of our lives and is the reason many people take up unhealthy habits, such as drinking, smoking, and drugs. We can take a vacation, but the same situations will be there waiting for us when we return.

Life is full of stress because we live in a constantly changing world, and there’s no way to stop that. Many of the things in our lives that cause us stress we can do nothing about—we can’t change some situations, no matter how we might want to.

After a study done in 2015, the American Psychological Association (APA) released the following shocking statistics about stress in America:

• 48% of Americans claim their stress has increased in the last 5 years
• 73% of Americans regularly experience psychological symptoms of stress
• 77% of Americans regularly experience physical symptoms of stress
• 48% of Americans have lost sleep due to stress
• 75% of Americans experienced at least one symptom of stress in the past month

Some stress is healthy for us. It causes us to do our best and to keep going when things look impossible. The times when we overcome stressful obstacles improve our self-confidence and make our lives richer. Our body responds to the stress of potentially dangerous situations to protect us—to help us survive.

This “fight or flight” response is hard-wired into each of our DNA. However, too much stress causes unhealthy amounts of wear and tear on our bodies and minds. Surely there are positive ways to manage stress!

How Stress Works On Our Nervous System

Our automatic nervous system, which determines how our unconscious physiological processes work, is made up of two systems—the sympathetic and parasympathetic nervous systems. The sympathetic is the one that provides the “fight or flight” instinct. When we are under pressure, it kicks in to help us deal with the situation.

The parasympathetic nervous system keeps the sympathetic system in check. It returns us to a balanced equilibrium. Both of these are important for our well-being.

The problem starts when there are so many overwhelming pressures in our life that our sympathetic system stays on high alert all the time. This doesn’t allow the parasympathetic system a chance to return to a balanced state where we can reflect on and come to terms with changes and relax. So the helpful “fight or flight” response turns into a trap where more and more stress builds up without the “release valve” of equilibrium that helps us manage the stress.

When our fight or flight response is always on alert, we feel totally stressed out. During these times, we often find ourselves making poor decisions that can negatively impact us later, which causes a cycle of even more stress to accumulate. When caught up in this cycle, we frequently overact, which again, makes matters worse.

Stress causes:

• Fatigue
• Headaches
• Upset stomach
• Changes in appetite
• Muscle tension
• Teeth grinding
• Heart palpitations
• Insomnia
• Irritability
• Anxiety
• Depression
• Loss of sex drive

Stress increases:

• Heart disease by 40%
• Stroke by 50%
• Heart attack by 25%

How do we get out of the cycle of entanglement in stress? Meditation has been used for centuries to deal with stress and the responses to stressful situations. But how does it help?

How Meditation Manages Stress

In our modern world of perpetual busyness, our sympathetic nervous system is frequently in overdrive. We find ourselves constantly rushing from one activity to another, multitasking and being always available, thanks to our smartphones and the Internet.

Meditation offers us a chance to stop, to take a break from our busy lives. During meditation, we get familiar with how our mind works, we get to reconnect with our bodies and we get to recognize the feelings and thoughts that are causing our stress. These feelings are often related to external events or situations that we find stressful.

When we meditate, we cultivate a new awareness, or mindfulness, which helps us clearly see how our inner self-talk and automatic tendencies of reacting, or overreacting, to certain situations cause us stress. We start to appreciate how much of the stress in our lives we create internally by the way we think about and respond to situations. This new awareness then gives us the opportunity to make changes in how we respond to difficult situations.

So meditation is marvelous. But what about all the preconceived notions a lot of people have about meditation? Many people think meditation is too “out there” for them or that they won’t be able to do it. Let’s bust those myths right now so that you feel more comfortable and confident using meditation to manage your stress.

5 Common Myths about Meditation

To ease the burden of our busy lives, we are all looking for ways to manage our stress. No doubt you have heard of meditation, and may even know someone who practices it, though you may not have tried it yourself.

Many people believe they can’t meditate—that they can’t still their mind long enough to enjoy the benefits it offers. There are many such misconceptions about meditation, but with a bit more information, you too can learn how to easily and naturally utilize meditation to relax.

Empty Mind Meditation – Dangerous or Desirable?

Meditation is often believed to be a way to totally still the mind–to stop thinking altogether. But in truth, meditation practitioners watch the mind. It’s impossible to stop the mind from thinking—that’s what it does. But stopping all of our busyness for a while and being aware of the thoughts that pop up into our heads can tell us a lot about what is causing our stress so that we can more effectively deal with it. This often involves the “self-talk” that is typically negative or limiting.

Meditation As A Religious Practice

While it’s true that meditation grew out of spiritual or religious systems, it in itself is not a religious practice. In fact, the most common forms of meditation, such as watching the sensations of breathing, have no religious associations at all. There is no belief system that you need to buy into and nothing you need to do to practice stopping and resting your constant thinking. Meditation is really about being kinder to yourself by taking time out of your busy life.

Years of Hard Work Meditating For Greater Benefits

Many people assume they must diligently practice hours of meditation for years before they can reap the benefits. But scientific evidence proves that as little as 10 minutes a day of meditation can significantly reduce stress, improve clarity and focus, lower blood pressure and decrease depression and anxiety.

Calm Personalities Are Better Meditators

It’s easy to look at some of the well-known meditation practitioners and assume that you have to be a calm person to have the wherewithal to be successful at meditation. But it’s actually the reverse that is true—people become calmer, more gentle and compassionate by building a meditation practice. There’s no certain personality type that finds it easier to meditate. Everyone can learn to discover a more calming part of themselves by practicing meditation consistently.

Weird Positions and Strange Words For Extra Points?

The myth that you have to sit in uncomfortable positions on the floor while spouting words in a foreign language has been perpetuated by modern media. Yes, there are those who practice certain types of meditation which use mantras (the repeating of a word or phrase, like OM) and who can and do sit on a cushion on the floor for an extended amount of time. But both are totally optional.

The truth is that you can sit anywhere, or even lie down, to meditate. You earn no extra points for being uncomfortable or speaking a string of words you don’t understand. Ask any meditation practitioner, and they will tell you that they meditate while riding the bus to work, in their office chair and after waking in the morning. Meditation is all about relaxing the mind and body, in a way that’s comfortable for you. After all, if you aren’t comfortable, it’s hard to relax and manage your stress.

Ok Then, after all that, what really is meditation?

Now that we’ve established that meditation isn’t necessarily mystical, difficult or only used by those who practice a certain religion, can we define it?

It is simply stopping to check in with yourself. It’s a time of thought-less awareness In the middle of our busy world. Most of us typically live in our heads with thoughts swirling and twirling. We don’t take enough quiet time for ourselves to just rest and recognize how we are truly feeling or to give our minds a break from the clutter and noise.

It’s a way to declutter the mind and to recognize that we are actually alive and breathing at this moment. It can be a time of gratitude and reflection also. In fact, there are many varieties of meditation that you can practice. We’ll talk more about that later.

One reason people have trouble understanding or “doing” meditation is because there is no goal. It’s what Jon Kabat-Zinn, the mastermind behind Mindfulness-Based Stress Reduction and author of many books on the subject, calls “aimlessness.”

We don’t do anything without an aim or a goal in life. We go to work to make money, work hard to keep our jobs, prepare dinner to feed our families and ourselves, exercise because it makes us healthy and strong. So what can we make of sitting and doing nothing for “no reason,” other than to just be with ourselves at this moment and notice what thoughts, feelings, and sensations come up? It’s challenging because we have no use for those who are aimless in our culture. They are called lazy, good-for-nothings, unambitious, and live on the fringes of society.

So yes, it can be challenging to choose to be still and silent and aimless even for a few minutes. But the exciting thing is that we can start right where we are and there’s no way we can “mess it up!”

How Does Meditation Really Help In My Everyday Life?

Why should you meditate? After all, it may sound boring or pointless. But science has proven again and again over the last 30 years that meditation positively impacts our mental health, physical and emotional. Few things can make the same claim!

Some of the leading causes of illness and death in our culture can be avoided or maintained through the use of simple meditation practice:

• Heart disease
• Stroke
• Heart attack
• Cancer
• High blood pressure
• Mental illnesses and age-related neurodegenerative diseases

Other Benefits of Meditation:

• Improves the quality of sleep
• Strengthens concentration and focus
• Increases brain function
• Boosts immune system
• Regulates metabolism
• Reduces chronic pain
• Elevates pain caused by tense muscles

How Does Meditation Work To Change Your Brain?

 

Neurologists have proven what thousands of years of yogis and other spiritual guides have said–that consistent meditation practice changes the way we think, react and feel. Using modern technology, scientists can see that consistent meditation practice literally changes pathways in the brain, building new synapses connections that alter our automatic responses to situations, people, feelings and thoughts.

If that weren’t enough, different pathways develop depending on what type of meditation you do. For example, if you practice mindful meditation where you focus on your breath with the intent of bringing your mind back to the breath whenever it strays, concentration pathways in the brain are created and strengthened.

That means that it becomes easier and easier for you to focus on any task, not just during meditation, but in all areas of your life. Or, as another example, if you practice loving-kindness meditation frequently, you easily develop a stronger, more compassionate connection with others–both those you already know and those you just meet or even just hear about (like on the news).

Different parts of our brains coordinate different aspects of our lives. There’s a part of the brain, the hypothalamus, that response to stress and anxiety, for example. There’s a part that responds to emotions and sensations–the amygdala. By using MRI and EEG machines, neuroscientists have shown that those who practice different meditation techniques literally increase the gray matter and have higher activity in those parts of the brain.

So, those who frequently practice mindfulness meditation where they focus on their breath have a higher density of gray matter in the hippocampus. A larger amount of gray matter has been proven to increase the abilities in that area of a person’s life. This means that those who practice mindfulness meditation have a stronger capability to concentrate on all different types of tasks and can more easily regulate their emotions and reactions to various situations.

In numerous medical studies, after only 8 weeks of practicing mindfulness meditation, participants reported more consistent feelings of well-being, found it easier to relax, noticed acting with awareness and practicing non-judging during their daily activities, enjoyed more general happiness and improved their tolerance for stressful situations.

In other words, they didn’t stress out as much, and they felt happier…for no reason. To break it down, meditation positively impacts our emotional and mental health in major ways:

• Relieves anxiety and improves mood
• Reduces the amount of atrophy in the brain, keeping brains, “younger”
• Leads to better decision making by using different parts of the brain that enable more rational and less emotional reactions to stressful situations
• Changes brain structure associated with learning, memory, sense of self, empathy, and stress
• Changes structure of the amygdala, the part of the brain that helps determine how we respond to stress responses
• Improves mood, visual-spatial processing, memory, and cognition
• Reduces risk of reoccurring clinical depression
• Reduces frequency of binge-eating
• Reduces relapses in substance abuse, such as alcohol  addiction

Popular Types of Meditation

Meditation truly does amazing things for us! But you might be confused by all the different types of meditation you can choose from. If you Google “meditation,” you can get overwhelmed quickly by all the different styles that are popular.

It’s important to find a meditation technique that is comfortable for you so that you stick with it.

This short list can get you started thinking about what types are available and which ones might be right for you.

Mindfulness Meditation

Since we’ve already mentioned this one, we’ll start here. Mindfulness meditation is the practice of focusing on the breath, simply observing it coming in and going out. There’s no attempt to control the breathing; the breath “breaths itself.” When the mind wanders, as it always does, the thinking is noticed, without judgment, and then the attention is brought back to the breath. Meditators usually focus either on the breath as it moves the abdomen or as it moves through the nostrils. Obviously, this is a very easy meditation practice that can be done by anyone, just about anywhere, anytime.

Guided Meditation

Guided meditations are just as the name implies—you are guided through the meditation by a person recorded on a CD or MP3 download. Guided meditation is a great way to get started meditating, but even long-time meditators use these to add variety to their meditation practice. There’s never been a better time to use guided meditations because there are loads of apps that offer different types of guided meditations of various lengths.

You might want to listen to a shorter one if you meditate on your lunch break, for example, but do longer ones at home when you have extra time. Many people find it easier to meditate when they have someone guiding them—it’s easier for them to focus on what the voice is telling them to do rather than to sit in pure silence, which makes their mind want to think.

Transcendental Meditation (TM)

When people hear the word “meditation,” a lot of times, this is what image pops into their heads. It’s a meditation type that was prevalent during the 1960s and 1970’s when spiritual experimentation was popular. This type of meditation is done with a certified Transcendental Meditation teacher.

They give you a mantra that resonates with your energy, and then you recite it during each meditation session, which is generally 15-20 minutes, 2 times a day. This form of meditation is good for those who want to delve into spiritual awareness and who want to have a teacher to structure their practice.

Moving Meditations

Some people prefer to move while they meditate, which is also possible. The movement is usually done very slowly, and the focus is on experiencing the body moving through space and the sensations, thoughts, and feelings that brings up. You can do yoga, tai chi or qigong, for example, which are each considered moving meditation techniques.

You can also do walking meditation in which you walking extremely slowly, focusing on the sensations of the minuscule movements we make when we walk but aren’t aware of. During walking meditation, you may walk in a circle or just around an open area without trying to get to a certain location. You are practicing walking just to walk. Most moving meditation traditions encourage coordinating the breath with the different movements of the body.

Binaural Beats Meditation

This form of meditation uses different sound frequencies and tempos to change brainwaves which control different parts of the brain. As mentioned earlier, different parts of the brain influence different mental states and behaviors. Binaural beats are piped in through headphones as two different sound frequencies are played—one in each ear.

Many people have found this form of meditation extremely helpful, especially beginners and those who want to deepen their meditation practice. The meditator does nothing other than listen; the sound frequencies do all the work to deliver the person to the same metal states they would accomplish by performing other types of meditation, such as mindful meditation. There are many free and paid binaural beats meditations available online for you to try.

Related Questions Asked By Beginning Meditators

You are on board now. You know what all meditation can do for you to relieve and manage your stress.

You have an idea of what type of meditation you would like to try.

But you still have questions. No problem!

Most people have questions they want to be answered before they start a meditation practice.

Here are the answers to some of the most common questions regarding meditation.

Find Even More Meditation FAQ’s HERE…

How can I tell if I’m meditating wrong?

Meditation can seem intimidating, and beginning practitioners frequently worry that they will do it wrong. That they won’t know the magical thing to do that will empower them to reap the benefits we’ve just listed for meditation. But there’s good news! You can’t do it wrong!

Meditation is simply the act of coming back over and over again to your breath or another object of your attention. Your mind will think. You will notice your mind is thinking. And you will bring your mind/attention back to your breath. That’s it. There’s no way you can do it wrong!

Of course, there are many different types of meditation techniques and each one comes with guidelines and instructions. But the purpose of each of them is pretty much the same—to stop and rest. They each use an anchor (like your breath, a candle, a mantra) to bring back your attention when it strays.

They are each teaching, in their own way, to check in with your body, emotions and thoughts…to make friends with each part of yourself. You can try different types of meditation techniques until you find one that resonates with you. Or you can simply sit and focus on your breath.

Why does meditation seem boring to me when everyone in Hollywood says it’s fabulous?

Meditation isn’t necessarily mystical. In fact, once a person has started meditating for a short while, they wonder why nothing is happening. It can be disappointing and anti-climactic.  And frankly, they wonder sometimes why everyone says it’s so great when it’s actually boring!

Don’t worry if this is your response at first. It’s natural. Think about how little time we in the West sit in silence, doing nothing. Usually, we are asleep when we are in those conditions. The rest of the time we are constantly involved with texting, reading stuff online, watching TV and playing video games.

In fact, we have become a society that expects to be entertained constantly. In meditation, we have none of these distractions. Without distractions, we are left only with our own thoughts, which can be scary, and yes, a little boring. Because we are sitting and doing nothing. When was the last time you did nothing? I bet you can’t remember!

So if you start to feel bored when meditating, know that’s normal, even for long-time meditators! Just watch that feeling; don’t try to push it away or create a story around it (why you are bored). Just let it be there.

When is the best time of day that I should meditate? How long do I need to meditate each day?

The best time to meditate is different for each of us. Some people prefer to do it first thing in the morning, saying that it gets their day started on the right track. Others like to meditate during their lunch break or before bed. It’s really up to you. There’s no wrong or bad time to meditate.

Try different times of the day to see what you like best. You may find that early morning or late evening work best if you have children or a busy household. This will ensure a quiet atmosphere, which makes it easier to concentrate on your breath or whatever anchor you are using.

Remember, neuroscientists have found that even as little as 10-15 minutes of meditation a day provide the health benefits that are leading so many people to try meditation, including less stress build-up and the ability to stay calm in stressful situations.

It’s important to start out with just a few minutes a day and then build up as your concentration levels advance.

Chances are, you will start seeing the positive effects of the practice and will want to meditate for longer periods of time the more you do it. So start out slowly and build up so that you don’t get frustrated and stop practicing.

How do I make time in my busy schedule to meditate on a consistent basis?

Meditation is less about sitting formally on a cushion than it is about stopping, resting and tuning into your body and internal dialogue. That’s good news for all of us because it means that we can practice meditation almost anywhere and almost anytime.

Just like with anything else, if it’s important to you, you will find time to do it. It helps that you don’t need to set aside a long period of time. If you are honest with yourself, you can find time by cutting back on other things you do during downtime, like watching TV or playing video games.

For many people, the prospect of less stress in their lives is something they are willing to make changes for. Giving up 15 minutes of TV watching a night really isn’t that big of a deal compared to the benefits meditation offers!

Many people discover they can make time by:

• Getting up 15 minutes earlier
• Taking time after the kids are in bed
• Hiding away during their lunch break
• Using the “wasted” time on the train, bus or subway going and coming from work
• Stopping their evening downtime 15 minutes early
• Using their coffee breaks

While formal meditation for 10-15 minutes at least once a day will greatly improve your health and well-being, stopping during the day to do a “mini-meditation” is a fabulous way to relieve stress and even keep it from building up. Just taking a few moments to stop, close your eyes and focus on your breathing will go a long way to rejuvenating your body and mind so that you can go back to the tasks that need to be completed more refreshed and energized.

These are some good times to take a mini-meditation break:

• While waiting in line
• While stopped for a train, a red light or in traffic
• While waiting for a program to load on your computer
• Before going into a meeting
• While waiting for the kids at soccer or dance practice
• Before getting up out of bed in the morning
• Anytime at your desk at work
• Before making a phone call or hitting “send” on an email

I find it really hard to focus when meditating. Is it okay to use a meditation app on my phone?

Guided meditation is used by many meditation practitioners to add variety to their practice, so yes, it’s fine. In fact, many people find this type of meditation a great way to start because it is really very relaxing and having someone guiding you helps keep your concentration steady as you are first learning. And with all of the apps and audio downloads available online now, many for free, it’s a great time to be a meditator.

Some people continue to use their favorite guided meditation long after they get comfortable with their practice, while others use it occasionally or not at all after they have been practicing for a while. Again, it’s totally up to you.

You may give silent meditation a try once in a while though. We are inundated with sound (and noise) all day long, and it’s refreshing to sit in silence. While that may take some getting used to, you may find that you enjoy it. In fact, you may end up preferring more silence in your daily life, instead of always having music or the TV playing in the background.

Do I have to sit on a cushion on the floor? I don’t want my roommate/spouse/kids to think I’m weird or weirder than I am.

Meditation has traditionally been done while sitting on a cushion or using a meditation bench, but that doesn’t mean it’s the only way it can be done! You can sit in a chair, lie down, walk or stand and meditate. If you are tired or find yourself getting drowsy when you meditate, you may want to avoid lying down, though.

The most important part of formal meditation is the quality of your awareness, not where or what you sit on. You want to be sitting with your spine straight, comfortable, but alert. You want to be comfortable enough to sit this way for at least 10-15 minutes (or longer if you want) without wiggling around, if possible.

You should find a time when you can be uninterrupted, and if you don’t want everyone to know what you are doing, you may need to close the door and ask for some space. Another great possibility is to wake up a little earlier than the rest of the household. This will give you the privacy you want until you are more comfortable sharing this new practice. It will also ensure a quiet time when you won’t be interrupted.

What should I do if I always fall asleep when I meditate?

Meditation is supposed to be relaxing, but if you find you are always fighting to stay awake, your body may be telling you that you need to get more sleep. Many of us walk around every day sleep deprived, so consider going to bed earlier to make sure you get the sleep you need to live at your optimal level of health and well-being.

If you have been lying down or sitting, try some standing or moving meditation. Or, maybe you need to find a different part of the day to meditate—one where you are more alert. Some people love to meditate right before bed because it helps them relax and sleep well after a busy day.

But other people find they need to meditate in the morning or afternoon because they get too sleepy to concentrate when meditating at night. Find the position and time to meditate that works best for you, and you should find it easier to stay alert.

It might also be that you are confusing sleepiness with relaxation or boredom. In our hectic world where we are constantly entertained or stimulated by our computers, TVs, Play Stations, and cell phones when we have nothing to hold our attention but just sitting and breathing, our bodies can relax to the point where we think we are sleepy.

Compared to how we spend most of our waking hours, meditation is pretty uneventful. Instead of fighting the feeling of drowsiness, notice it and watch it. You may see it change or you may notice that it’s not sleepiness at all.

What dogma do I have to “buy?” Isn’t meditation an Eastern religion?

While the first mentions of meditation were used in religions in the East, there is no dogma attached to meditation. In fact, hospitals, companies, and community centers often provide meditation classes which are purely secular. People of all faiths, or none at all, meditate for various reasons.

How do I get my mind to stop thinking during meditation?

The answer to this is simple—you don’t. Your mind thinks…that’s what it is designed to do. The point of meditation is to notice when your mind has gone off somewhere and isn’t focused on the breath or the other object of focus. Don’t beat yourself up because you started thinking about what to have for breakfast or feeling angry when you notice you are suddenly thinking about that mean thing a coworker did yesterday. Just notice it and come back to focus on the breath.

Meditators often call this constant, rapid thinking “monkey mind.” Have you ever watched a monkey? They are constantly moving around here and there with no discernable pattern or reason. That’s how our mind is. And we only really notice this when we stop our daily hustle and bustle. Our mind “has a mind of its own” and goes willy-nilly from one thought to another, often times without any seeming meaning or reason.

That’s okay. That happens to all meditators, even ones with years of practice under their belts. The more you meditate, the less frequently it will happen. It will become more natural to watch the mind. But you will never be able to silence it completely. That’s impossible—until you die.

I don’t think my meditation is progressing as quickly as my spouse’s/friend’s. What can I do to improve faster?

Since we are so competitive in our daily lives, it can be hard to wrap our minds around doing something for no purpose. Remember “aimlessness?” Meditation isn’t a competitive activity. And no one can tell how your meditation is progressing just by watching you meditate. The benefits are internal, which is where meditation happens—on the inside.

Remember, we are mediating to better manage the stress in our lives. And our competitiveness is part of what causes that stress. So noticing when we are feeling competitive and letting go of that is a good start to managing our stress.

I’m high-strung and am constantly on the go. I’d love to manage my stress better, but I don’t have the personality for meditation.

This is more of a statement, but there’s a question in there too. When the topic of meditation comes up, many people react like this. They think that meditation is only for calm people. Those really busy people can’t meditate. But the truth is, anyone can meditate. It’s just the willingness to take the time out to invest in yourself and sit with yourself.

It’s kind of like when an obese person says they can’t exercise, that only thin people can exercise. But exercising is how those people got thin and fit in the first place. People who meditate usually do seem calmer, less easily upset or stressed, but that’s because they have “done the exercise.” All personality types can meditate. The question is, do you really want to better manage your stress? Sometimes we have to get to the place where stress is overwhelming us before we will stop and take the time to do something about it.

I’ve heard about meditation, but isn’t it just a form of trying to escape your problems?

Actually, it’s the exact opposite, though it’s easy to understand why you might feel this way. During meditation, we watch our thoughts, feelings and physical reactions, and often what comes up during meditation are the thoughts and feelings around what we see as a problem in our life. But instead of hiding from these problems, during meditation we turn towards them and consider them with great gentleness and compassion and with a sense of curiosity. If our mind starts blaming or worrying, we bring it back to settle on the breath, the feelings and the physical sensations.

This watching without blame or worry builds self-awareness and opens our minds to new and creative ways to deal with problems. And sometimes, we discover that the issue really isn’t a problem at all—just something we can choose to let go of.

Won’t starting a meditation practice turn me into a wimp? I can’t afford to lose my edge.

No, it won’t make you a wimp or a doormat for the world. But it will naturally develop more compassion within you, both for yourself and for others. It will also help you see new ways of dealing with stress and stressful situations differently so that you don’t have to “have an edge” or be aggressive to handle the circumstances.

All of this happens quite unintentionally—it is just part of the way that meditation literally changes the brain so that it can see new solutions and ways of stopping the robot-like way we tend to react, or overreact, to stressors.

Getting Started Meditating As A Beginner

Join a local meditation class or learn online

There are many places that offer free or low-cost meditation classes. You might find them at a local YMCA, community center, fitness center or community college. You can also find meditation classes advertised on bullet boards at your local health food store, chiropractor’s office or library, and they are frequently listed in local newspapers as well. You will probably see different types of meditation classes offered, so when you see one that looks interesting, but you aren’t sure what to expect, do a little online research, go to the meditation leader’s website or even call them.

Find out what’s happening in Free Meditation Classes Meetup groups around the world and start meeting up with the ones near you HERE…

Individuals who lead meditation classes are very friendly and helpful, and they want people to touch base with them so that they can help make you more comfortable. You might ask them what will be included in the class, how many others are expected, what you should bring with you, how long the sessions will last and what type of meditation techniques will be taught. Take your time and inquire about a few different ones until you find the one that feels comfortable to you. It’s worth the effort!

Use guided meditations to start or enhance your practice

Guided meditations are a great way to start out meditating. In fact, many long-time meditators continue to use guided meditations to enhance their practice. There is a lot of variety available online through meditation websites and apps. There are also online stores where you can purchase from a large variety of guided meditations by instantly downloading them. And since all of these types of guided meditations are portable, you can use them whenever you want, simply by pulling them up on your phone, tablet or computer. This makes meditating anytime, anywhere even easier!

Ask at work if there’s a meditation class

You might be surprised to learn that meditation is becoming so well-recognized as a stress buster that many larger companies are offering their employees meditation classes or rooms in the building set aside specifically for meditation. Even huge companies such as Google, Linkedin and others are taking advantage of the stress-reducing powers of meditation to improve employee satisfaction and productivity.

Ask your HR department if there is any program in place or if they would be open to such a suggestion. Who knows, you might decide to lead a small group yourself at some point! If your company doesn’t offer this, look at your insurance company. Many large insurance companies are offering free or low-cost meditation course, some online, to help lower their cost of stress-induced medical claims.

Use free and paid meditation apps on your phone or computer

Just the number of free, let alone premium, meditation apps is enough to show you how popular this form of stress relief has become. No matter what type of device you use, you can find quality meditation apps that can help you get started meditating. These range from sounds of bells chiming to guided meditation to nature sounds.

What Is The Top Mindful Meditation App For Android and iOS? Find Out HERE…

Some even help you commit to the practice by keeping track of how often and for how long you meditate in a week or month and then reward you for your dedicated practice. In our culture where tracking performance is expected, this is a way to start meditating and sticking to it so that you can enjoy the many benefits it offers.

Start slowly, you can start with one minute if needed…

Don’t expect to sit for hours when you first start. In fact, you should try not to expect anything. If all you can manage is sitting for 2 minutes at a time, that’s great! Once you feel ready and able to move that up to 5 minutes, then do it. But there’s no standard amount of time that needs to be reached. Meditation isn’t a practice you are trying to conquer, but rather, a special time where you become friends with your mind and body again.

Here are some free meditation timers to get you started…

Use a meditation prop to focus your attention

If you don’t want to go the techie route by downloading guided meditations or using apps, but still want a little help getting started, there are other, more traditional props you can use.

You might like to light a candle, and through half-closed eyes, focus your attention on the flame while meditating. Try this Candle Meditation Step by Step Guide for yourself HERE…

You may want to try a mantra. A mantra is a word or phrase that is said over and over again while meditating. This helps keep the mind focused, and they have been used for centuries. You can recite anything that feels right.

Common ones in the West are your word for “God,” “I Am,” “Shanti” which means peace, “Metta” which means loving kindness and “Om,” which is the primeval sound of the universe. Or you can use your favorite religious passage, such as the Lord’s Prayer or Hail, Mary.

You may want to try using a mala. A Mala is a set of beads that look similar to a rosary. It is a string of 21, 27 or 108 beads that are used to help you stay focused while meditating. You move around the mala, touching each bead with the breath or with a mantra.

When you have completed a full in and out breath or have said the mantra holding the first bead, you move to the next one. You do this until you have completed the full circle of beads. Malas have been used for centuries and are a great way to keep your concentration during meditation.

Mala Bead Basics Video: What’s A Mala and How Do I Use It? Find Out HERE…

Conclusion – Meditation is a great way to manage stress.

Plus it has many other health benefits, as you have learned. It’s also wonderful because you can do it just about anywhere and it costs nothing. And, it’s simple enough that you can start right away.

It’s been proven effective for stress management through the ages and has now become a scientifically-proven way to keep stress at healthy, manageable levels in our complex world.

• Stress is an epidemic in the West that is slowly killing us
• Stress can be managed naturally and for good by implementing a simple, daily meditation practice
• Anyone can meditate, almost anywhere, anytime
• Meditation rewires our brain to increase feelings of happiness and well-being
• Meditation cultivates a new awareness that gives us the opportunity to make changes in how we respond to difficult situations
• Meditation develops self-awareness so that we can more easily practice non-judging during our daily activities
• Meditation improves our tolerance for stressful situations
• Meditation promotes gratitude

We can start a meditation practice at any time—there are no requirements other than a willingness and desire to manage stress using meditation as a stress management technique.

Congratulations on wanting to explore meditation! Check out this meditation for beginners guide to getting started, then head over to my complete FREE Online Meditation Course! – Your Meditation Journey and dig in deeper.

In the meantime, here’s a great guide to starting up a meditation practice from scratch just to get you going in the right direction. This information on meditation techniques for beginners will help you understand some tips and tricks for a successful meditation practice that you can really build upon later.

Why Meditation Is Good to Power-Up Your Mind

Keeping your mind in a constant state of flux is 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.

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 Practicing Meditation

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 A Balanced Life

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 With Your Words and Actions

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 That Works For You

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 Is Enough Time For Meditation

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.

Choosing The Right Posture Is Important

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 In Everyday Life

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, a meditation app, 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.

Take Action – Creating a Meditation Room

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 room. 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 potential, 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 All Beginners and Experts Face

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 On The Art Of Meditation

Educate yourself on the art of meditation so that you will have a base knowledge before you begin. Get some educational 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.

Learning to Relax Is A Skill You Can Learn

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. 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 For Accountability

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 Away From The World

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.

“Unlike instinct, which we’ve already defined as hardwired and requiring little or no thought, insight is formed. There are two primary keys to insight: (1) time and a quiet mind, and (2) the ability to unfocus on the problem.” ― Zamm Zamudio

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.

1) Learn The Art of Gratitude

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.

2) Take Time for Nothingness

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.

3) 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 For Successful Meditating

The Key To Success In Meditating, Is Your Breath

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 CDs, 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 in 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.

Let others in on your new-found desire to learn meditation. If those around you know you need quiet time, they will respect your solitude – especially if it will give them a happier and healthier you.

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.

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.