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MeditationLifeSkills.com

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    • What Is Meditation And Its Benefits – Lesson 2
    • Why Meditate? Why Examine Our Mind? – Lesson 3
    • Meditation Benefits For Health, Brain, and Body – Lesson 4
    • Is Meditation Good For You? 12 Myths and Misconceptions – Lesson 5
    • Emptiness In Buddhism: A Confusing Concept Indeed – Lesson 6
    • Scientific Benefits Of Meditation For Better Health – Lesson 7
    • Different Types Of Meditation: Which One Works For You? – Lesson 8
    • How To Do Meditation At Home: A Definitive Guide – Lesson 9
    • 6 Meditation For Beginners Videos – Lesson 10
    • Frequently Asked Questions about Meditation – Lesson 11
    • Meditation Steps For Beginners Conclusion – Lesson 12
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Meditation techniques for beginners

by Don Weyant/Meditation Life Skills

How To Meditate Properly Like An Expert In 3 Minutes Or Less

How To Meditate Properly

Spending too much time learning how to meditate properly can hold you back from beginning your practice.

Perhaps your life, appointments, kids, or any one of the many activities within our busy lifestyles make it feel like we can’t even get a few minutes to ourselves. We all know that longer meditation sessions have remarkable benefits, and using mindfulness techniques we can learn to take a few minutes for meditation throughout our busy day.

How To Meditate Properly In 3 Minutes: How to Do It

Learn About Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

1. Focus on your breath. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Just become aware of your breath as a focus point, feel your stomach and chest rise, and fall as you inhale deeply and exhale for just a few moments.

This alone is a meditation in itself, notice how when you put your attention on your breath, all your problems and concerns momentarily disappeared.

2. Scan your body. Search for areas of tension within your body. Give yourself a mini-massage by gently rubbing your shoulders and neck area. Imagine a golden white light as your breath, emanating from your hands as you warm and heal your body.

3. Observe your thoughts. Check out what’s on your mind without making judgments. Let your mind slow down.

Mindfulness and Meditation – Discover Your Personal Power HERE…

4. Embrace your feelings and emotions. You don’t always have to meditate just when you are feeling good. You can also learn how to meditate properly when dealing with a major stress event. It is more challenging, however, you can choose to decide how you respond to any situation, good or bad.

5. Watch closely (An object meditation technique). Pick any object inside or outside and really look at it, take in every detail, color, texture. See the object for the first time even if you have looked at it hundreds of times, find something new, and appreciate the object for what it is. This is also referred to as a candle meditation.

6. Chant a mantra out loud. Use a mantra or a saying that has great meaning to you or just use the sacred mantra “Om”. Repeat your mantra over and over out loud until you fully feel the meaning, then just feel the effects of connecting with the energy of your mantra.

7. Reach out and touch. Many religions use prayer beads to keep track of mantras and prayers to help beginners learn how to meditate properly and sometimes this process is used to stay awake and focused on the prayer. You can also use an object held in your hand that has great meaning to you, this will take your mind, body, and spirit back to a beautiful state of being.


5 Minute Guided Gratitude Meditation For Morning Or Evening


Brief Meditations: When to Do It

1. Adjust your commute. Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.

2. Take a break during business meetings. Check-in with your mind during work just like you check your phone and text messages. Ask yourself during the day, how am I feeling about that phone call or text message?

Do you need to take a deep breath and center yourself before or after the event? This will allow you to stay in the moment and much more productive throughout the day and into the evening at home with loved ones.

3. Intensify your workouts. During your workouts, connect your mind to the event, this is often done in yoga classes if you want to learn this skill. You can meditate for a few minutes as you rest, in the sauna, in the pool or just taking a break outside.

4. Learn how to meditate properly by connecting with your partner. Make a date with your spouse to mediate together or listen to a guided meditation that you both enjoy. You can do this each morning, in the afternoon, or before you go to sleep at night.

5. Bond with your kids. Mindfulness exercises can be especially beneficial for children. Make the meditation sessions fun, and remember to keep them short and simple. You can add some simple yoga poses like downward dog, or even singing songs, and guided visualizations that will help your child learn a life coping skill and send their imagination soaring to new heights.

6. Feel good about standing in line. Next time you are at the store or inline at the post office, keep in mind that that is an opportunity to pass the time meditating and centering yourself during a long day doing errands.

7. Skip commercials. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.

8. Consume consciously. When you get home, do you unwind from your day with a quart of your favorite ice cream or maybe a nice glass of wine to take the edge off? On the other hand, maybe you try to soothe yourself with a little retail therapy. Learning how to meditate properly could be a healthier and less expensive response to stress.

How to meditate properly and let go of stress and boost your concentration with a quick meditation session. Late infomercial quick and easy weight loss promises early pan out, you can always create peace in your life with just a few minutes of meditation each day when you get home. That’s a miracle worth celebrating.

Self-Love Meditation: How To Truly Love Yourself HERE…

Meditation is an ancient technique that can benefit you mentally,  physically, and spiritually.

The many advantages of learning how to meditate properly include:

✴    Stress relief
✴    Increased ability to relax
✴    More energy
✴    Increased motivation to work toward your goals
✴    Better relationships
✴    A  heightened feeling of well-­‐being
✴    Greater self-esteem
✴    More confidence
✴    A stronger connection with your spiritual  side
✴    And many, many more

Meditation can even reduce stress-­‐related  conditions,  like high blood pressure,  and physical ailments like pain and disease. Learning how to meditate properly is not difficult,  but it does take some preparation and practice to see the most benefit from it.

Learning How To Meditate Properly At Home

1. Peaceful atmosphere.  A  peaceful atmosphere is essential to your positive meditation experience.  Create an atmosphere that is quiet,  calm,  and comfortable.  Turn down your lights,  turn off your phone,  and put on soft music.

Find music that resonates with you and helps you feel calm, meditation music can play an important part in allowing you to slow down and calm your nervous system for healing, reflecting, and contemplation for a better life.


3 Easy Steps To Start Your Own Meditation Practice At Home


2. Props.  The use of certain props can aid in learning how to meditate properly.  Cushions and yoga mats,  for example,  will provide you a  comfortable sitting area for greater peace and enjoyment during your meditation.  Portable water fountains and candles can also lend well to creating a  comfortable and relaxing environment.

3. Comfortable clothing.  Comfort is important when it comes to meditating.  Choose clothing and accessories that are  loose-­‐fitting  and light on your body.

4. Rhythmic breathing.  Close your eyes and completely immerse yourself in slow, comfortable, and deep rhythmic breathing to center and refresh your entire body, mind, and spirit.  Inhale and exhale in this manner for at least ten breaths or three minutes.

5. Om.  “Om”  is the sacred syllable.  Utter it silently with each inhale and audibly with each exhale.  This helps you quiet your mind and release distracting thoughts.

6. Detached observation.  Here,  you will detach your body and mind. Take a moment anytime during your day and observe the activity of your mind from a detached nonjudgmental view for a few moments without self-criticism. In just a few moments,  your mind will begin to cease its activities and calm your body down as well.

7. Learn how to meditate properly by meditating on anything that moves you.  With the world quiet around you,  and your mind quiet,  you can reach new heights in your thinking during meditation while also calming yourself.

•   Envision the real future life you truly desire to live in as much detail as possible, bring to life all the senses needed to make it as real as possible, let go, and experience all the positive emotions and feelings to reinforce your future vision for yourself such as joy, happiness, pride, gratitude, and more.  Enjoy this vision as if it’s happening now, not in the future.

•   If you wish to inhibit pain, let your pain go and feel your body surge with perfect,  pain­‐free  health.

•   Enjoy your meditation to its fullest.

Take time to learn how to meditate properly meditate each day.  As you practice more,  it will become easier to rid your mind of distractions and let the meditating experience envelope you so you can truly enjoy its myriad benefits for your mind, body,  and soul!

Using Meditation To Train Your Mind

Living in such a hectic world can take its toll on your body, mind, and spirit – but the practice of learning how to meditate properly can help you to focus, have a clear mind, and stay centered. Learning how to meditate properly is a practice of learning to train your mind. There are many purposes and techniques.

What all of the techniques have in common is that they work for some benefit in your life. Learning how to meditate properly with a consistent meditation practice will de-stress your body and mind in ways you can’t even imagine at this time in your life. You will soon start developing a clear and meaningful purpose in your life. Meditation can even help you connect to a higher power beyond yourself for assistance.


Solfeggio Frequency 528 Hz Meditation Music For Miracles


If you’ve never meditated before, it can be hard to imagine how to get started. There’s a wide range of meditation techniques. While meditation can be very straight forward and even simple, other methods can require massive discipline and years or decades of training and commitment. In the end, though, there’s really no wrong way to learn how to meditate properly as it is a very personal experience.

As you consider beginning the practice of learning how to meditate properly, there are factors to consider. Determining what position you’ll use in your meditation is the first order of business. There are several options for you – choose the one that makes the most sense for you.

Getting Into Position For Meditation

Determining an appropriate position for learning how to meditate properly can set the stage properly. Just know that you don’t have to choose and stay with any one position in the beginning. You should consider your meditation position to be different from how you normally sit or lay down so your body knows it’s time to meditate. This will help your mind focus on meditation in a more efficient manner.

Some people choose stretching or yoga positions for their meditation method, however, don’t choose a position that will be uncomfortable because that can create tension and reduce the effectiveness of your meditation. Choose a meditative position that it the best posture for your meditation session. 

VIDEO: How To Sit For Meditation with Perfect Posture


The Lotus. The lotus position is the most popular position for learning how to meditate properly that people will associate with learning how to meditate properly. This position is a seated position on the floor. For this position, you’ll bend your right leg and place your right ankle on your left thigh.

Then you’ll place your left ankle on your right thigh. This takes a bit of flexibility. Extend your arms and place your hands on your knees palms up. You’ll also want to touch your thumb and index finger.

For this position, it’s important to maintain proper posture so that your spine is properly aligned. You may also want to lower your head so that your chin is touching your chest. It may take some time to be able to achieve this position comfortably.

If you’re not able to achieve it comfortably, there are positions that are close but don’t require as much flexibility. These can allow you to learn how to meditate and properly work up to the lotus position that you want to achieve and allow you to meditate.

The Half-Lotus. This position is similar to the lotus, but not as difficult. You start in the same way by touching your right ankle to your left thigh. However, when you bend your left leg, you keep it on the floor and rest your left ankle in front of your right knee.

For this position, your arm placement will be the same as the lotus position. This will help you to begin experiencing meditation even if you’re not quite flexible enough to achieve a full lotus. Many people who want to learn how to meditate properly in the lotus position begin with this pose.

Crossed Legs. If you’re not ready to perform the lotus position in your practice, you can just sit with your legs crossed in a relaxed manner on the floor. Make sure to sit straight up and have proper posture. This position is more comfortable if you’re not flexible and will still allow you to meditate.

Lying Down. There are also positions to learn how to meditate properly where you lie on the floor. Lying on the floor can separate your body and mind from the stresses of daily life and help you into a relaxed state. This is good if health problems or physical discomfort keep you from trying the other positions. It is comfortable and effective as flexibility isn’t required and your body is completely supported.

When it comes to learning how to meditate properly with different positions, the most important consideration is your comfort. While meditation positions can help you to focus your mind, the wrong position can actually take away from your experience.

If you’re just starting a meditation pratice, don’t try to force the different positions to the point of discomfort. Just focus on finding a position that works for you so you arre able to relax and focus on the meditation process or technique.

Breathing For Relaxation and Effective Meditation

In addition to finding an appropriate position, learning how to meditate properly requires that you pay attention to your breathing. You breathe thousands of times each day automatically without even thinking about it.

You see, that’s the problem, you are not aware enough to use your breath as a very effective tool for learning how to meditate effectively.


5 Minute Guided Breath Meditation For Beginners


Most people breathe using muscles from their chest and upper body. These breaths are often pretty shallow. In order to breathe properly for meditation and healthier living, you’ll need to learn how you can focus on your breathing in a more purposeful way.

For learning how to meditate properly, use diaphragmatic breathing. This is a breathing method that is focused on the belly rising and falling with each breath in complete focus and awareness. With each breath,  imagine pushing your belly button out and then pulling your belly button in as you exhale the air out. This is a method of learning how to take purposeful, deep, and relaxing breaths.

You can also try counting each inhale and exhale for a consistent, rhythmic breathing pattern that results in full relaxation. You can breathe in for a count of five or any number you feel comfortable with and exhale using the same count.

Just like your meditation position, make sure that your breathing has a rhythm, and is comfortable for you. If you’re uncomfortable, you won’t be able to learn how to meditate properly and free your mind for meditation. If you’re distracted, then you’re not doing it correctly.

Learn How To Meditate Properly Using The Third Eye

The Third EyeWhen it comes to meditation, the concept of the third eye is very important. The idea is that when you meditate, you can open a “third eye” that connects you to a spiritual force. Many people meditate with the goal of opening the third eye.

By opening the third eye, you may find that you feel more spiritually connected to the universe. You may also find that your intuition is keener and that you have more psychic sensitivities. This method is an advanced practice and will take time, commitment, and practice to become connected in this way.

Just know that you shouldn’t be discouraged and if you are so inclined, give this method a try preferability with a meditation teacher to guide you in the proper principles of this advanced meditation technique.

You may be wondering how you’ll know if you open your third eye. Many people who have achieved this level of spiritual awakening often see many different colors, sounds and even guru’s from the past and present timelines. The main idea that is important here, is that you’re connected to the ultimate source in the universe in the best way possible.

In order to open your third eye, you’ll need to be completely relaxed and in a meditative state where your mind is totally at peace. Rather than focusing on issues in your life, you’ll need to actually not be thinking consciously. This can take a lot of practice.

If you get too focused on trying to open your third eye and achieve a new level of meditation, you can actually make it more difficult. It’s important to free your mind and body and not put pressure on yourself to meditate in a specific way.

Meditation and Religion

Meditation can be associated with different religions around the world, but it doesn’t need to be a religious experience when you are learning how to meditate properly and it is more of a method than a religious experience.

People of most faiths have some sort of meditation to learn how to meditate properly. For religions such as Buddhism, Hinduism, and many others, meditation is a formal practice to facilitate other goals for enlightenment.

In other religions, it’s less formal. In fact, prayer in Judeo-Christian religions is a form of mediation where you become connected to the source. For some people, meditation is more about developing spirituality than actual religious experience or practice.

You’ll need to look at meditation in your own life and decide how it fits your personal religious and spiritual beliefs. Remember that there really aren’t any rules when it comes to learning how to meditate properly – it needs to be right for you.

Learn How To Meditate Properly Using A Guided Meditation

When you are brand new to meditation, getting started can be a daunting process. One way you can get started right away and learn meditation is to use guided meditation such as the ones in this guide. The guided meditation will teach you how to meditate effectively and you can learn and experience the different meditation techniques.

While you are learning these different meditation methods in private, you can then find a meditation center or teacher to further expand your practice.


Guided Meditation – Manifesting From the Deep Self


You’ll be able to find many different types of guided meditation audio recordings that will help you to get started. These meditations will cover everything from positions to breathing. You may discover specific chants that appeal to you personally which can greatly enhance and deepen your meditation session.

In addition, they may have background music that will be designed to help you relax. Meditation music is a key piece of powerful meditation practice. Explore the many different types of meditation music that will help you to learn how to meditate properly, you will find some that will resonate with your goals and it’s a good way to change the pace of your meditation practice.


Guardian Angels Uplifted – Deep Meditation Music For Healing Your Heart and Soul


You may also want to read books that give suggestions for learning how to meditate properly. Guided meditation is a tool that can help you to learn how to meditate properly get the most out of your meditation time. The more you practice, the easier it will become and you may find that you don’t need guided help anymore.

Finding Suitable Space To Meditate

Finding a good space in learning how to meditate properly with our busy lives and family obligations can be difficult.

It’s important that you find a place where you can have a few minutes of uninterrupted time to learn how to meditate properly. It’s difficult to free your mind when someone is talking to you and distracting you.

Any space where you can be alone and undisturbed can be a meditation space if you prepare in advance. Just be sure you let your family or others know that you need some private time for your meditation and ask that they respect your new adventure or even invite them as a meditation buddy.

You can use an office space or a private space outside to meditate. Sometimes a large closet can provide a quiet, and private oasis for meditation, get creative!

Have you ever felt like the bathroom is the only place where you can be alone? I know this may sound crazy, but bathrooms are often used as a spiritual getaway when you just need a few moments to center yourself and focus from a hectic day or a stressful situation. There’s no right or wrong space to learn how to meditate properly as long as it’s a place where you can clear your mind.

Carving Out Time for Meditation During The Day

Often those that need meditation and relaxation in their lives have the most demanding and busiest lifestyle of all. I know, adding even one more item to your to-do list seems impossible. If you just give a short meditation a try you will see that the clarity you gain on what is important in your day will more than surprise you.

You don’t have to spend hours each day in meditation learning how to meditate properly, order to achieve these benefits of a regular meditation practice. Just spending a few minutes to just stop and breathe deeply  three to five deep focused breaths can clear your mind so your can priortise and start your day over with a fresh perspective.

If you have more time later in the day, then you can always choose to meditate more often and longer. But if you only have a few minutes, make the most of them. Building meditation time slots into your schedule is the easiest and fastest way to build consistency in your meditation practice.

As an example, some people prefer to meditate in the morning before they start their day. This will help you focus on what is most important and create a peaceful mindset for success every day. You’ll feel more connected to the world in which you live.

Some prefer to meditate before going to bed at the end of the day so they can relax and get a peaceful night of sleep. When stress builds up from your day, meditating and meditation music with deep delta binaural beats will help you unwind and take your mind off your busy day so you are ready for tomorrow’s activities.


Delta Waves For Deep Healing Sleep With Ocean Waves Music


Have you ever gone to bed with your mind racing about all of your experiences and all the ever-expanding to-do list? Learning how to meditate properly can free you from this cycle that can disrupt your sleep patterns and leave you feeling weary.

But you can also learn meditation techniques so that you can bring meditation into your busy day at any time and anywhere. You can take five minutes to breathe and clear your mind and feel refreshed by meditating even for just a short time throughout the day.

There are even many spiritual benefits of meditation, there are benefits that may not be so obvious for adopting this practice as a way to spiritual enlightenment. It’s up to you to decide the path of meditation that is right for you.

It is important to note that learning how to meditate properly does not have to be connected to religion, but a process to help you lead a more focused and maybe even a more spiritual life is that’s what you want. Yes, you can even have it both ways as well.

Learning how to meditate properly can provide many physical and spiritual benefits when you add it to your life. It helps to take small steps in the beginning and to increase the amount of meditation and your goals for meditation as you become more experienced.

Filed Under: Learn How To Meditate Properly, Free Guided Meditations Mp3s, Free Meditation Music Downloads, Meditation For Beginners Guides Tagged With: How To Meditate Properly, How to meditate properly at home, How to meditate properly for beginners, Learn Meditation, Meditation techniques for beginners

by Don Weyant/Meditation Life Skills

10 Reasons Why Your Meditation Practice Isn’t Effective…

Meditation Practice

Your daily meditation practice is simple, cheap, and highly effective, but that doesn’t mean it’s easy. And to be honest, meditation techniques for beginners is pretty easy, it’s just not quite the experience you may expect it to be. But that’s ok, let me explain.

Beginners have all sorts of challenges when first learning how to meditate, but most of these challenges aren’t really problems. The complaints beginners have are simply part of learning the meditation process and understanding how to meditate effectively with a daily meditation practice.

How To Meditate: Understanding the Purpose of Meditation

Many religions and philosophies advocate meditation. Meditation is also used for self-help and personal development purposes. While all of these things might have slightly different methods, many of these meditation techniques are similar in practice and application.

Most of us feel we have a reasonable understanding of the meditation process, but many of us can’t really describe the importance of meditation and the actual purpose that it may serve in our personal lives.

Meditation Podcast: 3 Easy Steps To Start Your Daily Meditation Practice At Home

Meditation Facts: A daily meditation practice brings many benefits:

* It’s the one time your mind really gets a rest. Your mind is constantly active. It’s thinking about ten different things every 15 seconds. It’s telling you that you need a drink of water. It’s worrying about your date next Saturday and reminding you that you don’t have enough money in your bank account to pay your cable bill and the list goes on.

* Sleep isn’t any better. In your dreams, you’re largely acting and behaving the same way you do while awake. You’re still worrying about the same stuff during your dreams. Sleep is great for resting your body, but it’s not as useful for resting your mind.

In meditation, you create a space where your mind is essentially in a relaxed focus state of being. In many forms of meditation, you focus on one thing and concentrate all your thoughts on that single item or idea. It’s incredibly relaxing for your mind and body once you take the time to learn how to meditate each day.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

* You must learn how to focus. Learning how to focus using meditation is one of the main meditation techniques for beginners that will take you down the road to successful meditation practice. When you think of meditation, do you imagine someone sitting alone in a quiet room with subdued lighting?

This is the easiest way to meditate, with no distractions. It’s like meditation with training wheels. But you could actually learn to be meditating most of your day as well.

* It’s easiest to learn to start your meditation practice under ideal conditions. Then, try expanding your meditation skills to other activities. You know you can really meditate when you can stay calm, happy, and focused on a loud, hot, busy, smelly subway. Don’t live near the subway? Try a long day with the in-laws.

* Most of us focus very poorly. Imagine how much better you would feel and how much more you would accomplish if you could stay focused on the activity at hand. Plus, it’s hard to worry about every other aspect of your life when you’re controlling the content of your thoughts.

* You can find answers to almost any problem in life. When your mind is running a hundred miles an hour, it’s difficult to find elegant solutions to your challenges. Your brain needs a little space and relaxation to find effective solutions to tough challenges. Your meditation practice can provide that needed space for your mind to develop an effective solution.

Meditation Podcast: Beautiful Guided Meditation and Script For Relaxation and Healing Your Mind and Body

Have you ever noticed that many of your best ideas have come while doing something that occupies your mind in a rather mindless way? Activities like mowing the grass, taking a shower, or driving down the highway with little traffic are great for solving problems. Your mind is occupied but free to wander a little. Meditation is similar to this activity, but with meditation, you control the process of problem-solving.

* A daily meditation practice is healthy for the mind, body, and spirit. Stress is incredibly hard on the body both mentally and physically. Meditation reduces stress, lowers your pulse rate and blood pressure, and improves sleep on many levels.

Powerful 5 Minute Guided Gratitude Meditation With Script HERE…

* Meditation can be done quickly. You’d be surprised how much more you can accomplish and how much more enjoyable your day is when you meditate for a few minutes several times a day. Five minutes twice a day is a great place to start. Set a timer or find a five minute meditative mp3 to get started.

* Meditation isn’t just for a yogi in India sitting on top of a mountain in solitude. Anyone can use meditation to bring rest and peace into their life. It can also improve your performance in almost all areas of your life. Learn to meditate and enjoy a greater quality of life.

A daily meditation practice can work for anyone that puts in the time and effort. You just need to learn a few basic meditation techniques that appeal to you and your lifestyle. Then, you can expand your practice into a process that you can call your own.

Your Inner Self: 4 Easy Steps To Awaken With Meditation HERE…

Remember, you can’t do meditation wrong, any process that allows you to work meditation into your personal lifestyle is what you are striving for. Learn the basics and build on your success.

Meditation techniques for beginners

The Top 10 Reasons Why Your Meditation Practice Might Not Be Working For You

Are any of these challenges holding you back?

1. Your mind is too active. Of course, it’s active. It takes practice before the mind quiets down, and it’s rarely silent even after years of practice. It takes about 20 minutes for experienced meditators to notice a complete slowing down of the mind.

This isn’t really a problem. Part of the purpose of meditating is to learn how your mind operates. Daily practice is the key to learning how to relax your mind and create an effective meditation practice.

Learn About Mindfulness Activities For Better Productivity HERE…

Key meditation concept: Always return your focus on your breath. This will calm your mind, if your thoughts drift off your breath, just return to your breathing. You may have to do this a lot at the beginning, that’s ok. Some days will be better than others, that’s ok too. Keep it simple and keep meditating each day.

Meditation Podcast: Guided Breathing Meditation for Anxiety, Worry, Stress

2. Your mind wanders off like a kitten in a yarn factory. It’s not uncommon to suddenly realize that you’ve been daydreaming for the last five minutes. The solution is the same as the previous issue. Just return your attention to your breath and continue meditating for as long as you can.

3. A lack of consistency. Meditation needs to be done daily to see the greatest benefits. It also needs to be done every day to gain a high level of proficiency. You can’t become skilled at what you don’t practice. Get as much practice as you can, if you miss a day, just get back to meditating the next day. Look at meditation as a gift to yourself each day. You deserve the best life possible!

4. You fall asleep while trying to meditate. This is a very common problem! It’s not easy to fall asleep if you have the proper meditation position. It should be impossible to stay asleep if you have the proper posture, as you’re sure to lose your balance and fall over.

The best position for meditating is to sit up with your spine as straight as possible. If you lie down, you may struggle to stay awake. You will find that over time you may be able to lie down and still meditate effectively. If you have physical problems sitting, by all means, lay down or try a walking meditation method. Any meditation teacher can assist you in learning different meditation methods to help you along.

5. Body aches and pains. Your body will need to get used to this new activity. Holding one position for a long time can be painful, especially when you’re just starting out with meditation. Start with five to ten minutes a day and work up to twenty minutes if possible. Over time, your aches and pains will largely go away during your meditation session.

Meditation, or what some doctors call mindfulness meditation, is a practice that involves focusing on breathing while blocking out the surrounding environment. A study from the National Center for Complementary and Integrative Health asked patients to engage in meditation while also getting a magnetic resonance imaging (MRI) scan. Then, the researchers gave participants the medication naloxone (Narcan). This medicine blocks opioid receptors in the brain. Participants then engaged in meditation while they underwent another MRI.

At the end of the study, researchers found that people reported pain relief from meditation, even when they had taken naloxone to block opioid receptors. The researchers concluded that there are many other pathways in the body, other than opioid receptors, that could help relieve pain. This is promising for those who want to relieve pain using other approaches besides opioid pain relievers.


Orange County Rehab - Drug & Alcohol Addiction Treatment - Asana RecoveryClick on this link from Asana Recovery to find out more information about how you can use Cognitive-Behavioral Therapy and Meditation to Treat Pain Without Opioids and Why You Should Consider an Alternative to Opioids.


It’s best to try to remain as still as possible, completely relaxing into your preferred position. Shifting your position will only give temporary relief, and the process starts all over again. No matter how much it hurts, you’ll find the pain fades away if you stay still.

This, like learning to focus is part of the meditation learning curve. Tens of millions of people all over the world have learned how to meditate, you can too if you just keep practicing each day, it gets easier each time you meditate.

Itches fall into the same category. Just leave them alone and observe them. It’s interesting and amusing how the itching just disappears just by observing the itching. Meditation is about the exploration of your mind, body, and spirit, It’s an amazing learning life process, and you will never be the same.

You can learn how to use these distractions as your meditation object, just like you use your breath as a meditation object. The meditation object can be a word, or a physical object such as a candle, any consistent external noise or body sensation (including pain) that you focus on can become your meditation object.

It could be a mental picture that you can hold in your mind while your eyes are closed. It could also be a meditation mantra that holds special meaning to you. This is a great area of exploration to determine what works for you.

6. Boredom is part of the learning process as well. Yes, meditation can be boring, especially if you’re used to significantly more stimulation. Learn to sit still with your boredom and just observe it. Boredom can be more fascinating than you might think. I know that sounds crazy, I get it, give it a try and find out for yourself. This is your personal meditation process that you will develop over time. I consider meditation to be the ultimate personal development program!

7. Rationalizing that quitting is a bad idea. You have much more to lose than you can possibly know at this time. You are reading about meditation right now for a reason. Listen to your inner self and trust yourself completely. Common thoughts include things like, “This is a waste of time.” “Why am I doing this?” “Is this all there is?” Again, just sit with your thoughts and notice them. Every thought is as meaningless as the next.

Just realize that it’s your discomfort with the stillness that’s bothering you. You’ll come to understand that many of the things you do in your life are to avoid this feeling. This includes things like staring at the TV and overeating. Change can be a good thing here, listen to your inner spirit.

8. Finding time to meditate. This excuse is hardly a valid excuse. Go to bed 20 minutes early and sit in a chair and meditate. Or get up 20 minutes early and do the same. The truth is, after a little practice, you can meditate at your desk or on a bus. Either way, you win!

Meditation Podcast: Simple Ways You Can Start Meditating Today!

If you have time to watch TV, surf the internet, or play games on your phone, you had time to meditate. Put yourself first in line for your daily activities, the payoff is a much better, happier and more productive life.

9. Desiring perfection in your meditation practice. Perfection in meditation isn’t achievable, but you don’t need to be perfect. Put in the time with your best effort. That’s all that’s required. This is a process that will expand over time with accruing benefits for the rest of your life. It’s hard to explain with words but isn’t a few minutes each day worth a truly balanced, awakened, and productive life worth it to you?

10. Expecting more from your daily meditation practice. A daily meditation practice rarely involves earth-shattering insights. It’s a gradual process that brings understanding over time. Your enlightenment is a process like anything worth doing in life, this is a lifestyle that will serve you in ways you can’t even imagine in your wildest dreams. Like all truly good things in life, it takes desire and dedication to produce the desired results.

Look at it this way, the days, weeks, months and years of your life will pass no matter how you choose to live them. Why not add the gift of meditation to your life so that in the future you can look back over your life and say, wow that was a great way to live, I’m so grateful I learned to meditate and achieved the life I truly desired.

These problems above aren’t really problems per se. They’re simply misunderstandings of what normally occurs during a meditation session. Just keep at it and have faith that everything is as it should be.

Start simple, learn and explore the different methods of meditation, listen and trust your inner self to develop a meditation practice that works for you and you alone. That, my friend, is truly living the life you desire.

Filed Under: Difficulty Meditating, Effective Techniques For Meditation, Learn How To Meditate Properly, Meditation For Beginners Guides Tagged With: daily meditation practice, how to meditate daily, importance of meditation, meditation facts, meditation practice, Meditation techniques for beginners

by Don Weyant/Meditation Life Skills

7 Simple and Efficient Daily Meditation Practice Strategies

Daily Meditation Practice For Beginners

With any daily meditation practice, 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.

Beginner’s Floating Visualization Guided Meditation – Free Mp3 Download!

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 for beginners. In this way, you will know what to expect.

Set Up a Daily Meditation Habit for a Fulfilling Life

Daily meditation is an outstanding habit to add to your daily routine. Not only does it relax you, but it helps with nearly every other part of your life as well. Your focus will improve. Your appreciation for all the positive things in your life will increase. You’ll get more done. You’ll sleep better. The list of beneficial effects is practically endless.

There are many forms of meditation. Rather than tracking down the perfect method, we’re going to focus on simply making meditation a daily habit. In a month your life could be vastly different!

Follow these 7 strategies to make it easy to incorporate daily meditation into your life:

1. Keep it short, at first. The perfect way to fail is to start trying to meditate for 60 minutes. Meditation is a lot of exercise for your mind. Start with 5 minutes or less.

2. Have a schedule. The schedule doesn’t have to be set in stone. Something more general like during lunch, or in bed after you wake up is fine. Pick a time and stick to it.

3. Find a good spot. You’ll need to find a time and place that are conducive to being able to concentrate. Quietness and solitude help but aren’t required.

4. Sit down. You don’t need a special position, clothes, pillow, or anything else. What’s important is that you can sit comfortably without having to move throughout the meditation. A chair or bench is fine. You might even find it helpful to sit on the floor with your back against the wall.

5. Progress slowly. Three minutes a day is great. You can do five minutes next week. You’re not trying to prove to yourself that you can do it for 30 minutes; you’re trying to introduce meditation into your life in a way that will result in it becoming a daily habit. Take a month to six weeks to work up to 30 minutes.

6. Focus on your breathing. While you’re sitting, simply focus on your breath and your breathing. Your eyes can be open or closed; it’s entirely up to you. Count your breaths and when you reach 10, start over again. See how long you can go before your mind wanders (and it will).

You might be asking yourself what sitting down and counting your breaths will do for you. If you can learn to focus completely on your breathing, you can learn to focus on anything else, too.

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.

When you catch yourself thinking about anything except your breath, simply return your attention back to your breath. It will be a struggle to maintain your focus at first, but your ability to do so will improve with time.

7. Do it every day. The key to establishing positive habits is to do them daily. It won’t take long before your meditation habit is as much a part of your life as brushing your teeth.

Eventually, you’ll reach the point that when you’re working, you think about nothing but work; you’ll be much more effective and efficient at work. When you’re spending time with your family, you’ll be able to immerse yourself in the joy of being together. During dinner, you’ll think only about the dinner experience.

How To Establish A Daily Meditation Practice For Beginners HERE…

You essentially eliminate all stress from your life, because you’ll always be thinking about your present experience. You can only be stressed when thinking about the past or projecting into the future. Daily meditation allows you to live your life fully.

Start your daily meditation practice today. You don’t need anything except a place to sit down and a few minutes of your time. But the benefits can last a lifetime!

Beginner Daily Meditation Techniques

Learn How To Meditate Daily: The Secret to Getting Yourself to Meditate HERE…

Be intentional about your daily 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 daily 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 daily meditation practice. 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

Tips for Successful Daily MeditationMany individuals think of sitting on top of a mountaintop with legs folded and fingers poised when thinking about successful meditation.

A Daily meditation practice 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 making your daily meditation practice successful, 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 a 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 daily 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 as you get started on your meditation journey so that you will have a base knowledge before you begin. Get some educational materials to view, listen to the Meditation Life Skills Podcast as a learning resource, 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 daily meditation experience that is successful and peaceful all rolled into one.

3 Tips to Quiet Your Mind

Meditation For Beginners Guide – Harness The Power Of Your Mind HERE…

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 minds.

1) 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.

Powerful 5 Minute Guided Gratitude Meditation With Script HERE…

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) 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.

3) Take a Moment and Focus on Your Task at Hand

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

Easy Breathing Practices For Daily MeditationWhile 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 mp3’s, 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.

Guided Breathing Meditation Course For Anxiety, Worry, and Stress HERE…

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 your daily meditation.

When and How to Meditate Daily Tips

When and How to Meditate DailyOnce 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.

Discover 7 Tips To Get the Most Out of Your Daily Meditation Practice HERE…

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.

Filed Under: Learn How To Meditate Properly, Meditation For Beginners Guides Tagged With: daily meditation, daily meditation practice, how to meditate daily, How To Meditate For Beginners, Meditation techniques for beginners

by Don Weyant/Meditation Life Skills

How To Meditate Daily – Just Do These Five Easy Steps…

How To Meditate Daily

Want to learn how to meditate daily? It’s not difficult to develop a daily meditation practice, you just need some tools to get started so you can start to feel the benefits of daily meditation in your life.

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

Always wanted to meditate, but don’t know how? There’s a lot of confusing information about how to
meditate for beginners
out there about all the different types of mediation.

If you want to learn how to meditate daily, do something basic to see how it positively impacts your life, you really only need to do these five things to learn how to meditate daily:

  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 meditation–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.

5 Minute Meditation – Daily Morning Reawakening Session

VIDEO: Guided Breathing Meditation for Anxiety, Worry, Stress

Beginning meditators 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 of learning how to meditate daily.

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.

Now you have a solid foundation to learn how to meditate daily. Practice daily meditation, 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 in learning how to meditate daily doesn’t sound like such a monumental task!

Consistent daily 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 find the time to learn the techniques on how to meditate for beginners?

The good news is that you don’t have to commit to hours of meditation 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 how to meditate daily 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.

5 Minute Meditation – Daily Morning Reawakening Session

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 inline
  • 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 breathe 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 understand how to meditate daily very easily by just finding 10-15 minutes each day to meditate, especially after they experience the calming influence it has on them.

Easy tips for how to meditate daily 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”

Benefits Of Daily Meditation

Mental Benefits of MeditationAh, 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 how to meditate daily; 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.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

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, learning how to meditate daily 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

Learning how to meditate daily 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 learning how to meditate daily, 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.

Learning how to meditate daily and 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.

Learning How To Meditate Daily: An Introduction

Types of Meditation - An IntroductionThere 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 shortlist 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 in learning how to meditate daily 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.

Transcendental Meditation – A Great Starting Point For You

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 states 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.

Spending time and focused effort in learning how to meditate daily will be one of the most rewarding and important activities you can engage in. Daily meditation produces benefits over your entire lifetime. The long term and short term benefits will be with you until you die. Very few activities in life will pay off like a daily meditation practice. Don’t take my word for it, put these meditation techniques to work for you, and never look back!

Filed Under: Meditation For Beginners Guides, Effective Techniques For Meditation, Learn How To Meditate Properly Tagged With: Benefits Of Daily Meditation, daily meditation, how to meditate daily, How to meditate daily for beginners, How To Meditate For Beginners, Meditation techniques for beginners

by Don Weyant/Meditation Life Skills

How To Meditate For Beginners – 4 Important Techniques

How To Meditate For BeginnersHow To Meditate For Beginners is the practice that serves to educate the mind to become more conscious in your daily life, your career, and to enjoy the full spiritual benefits of meditation.

Meditation restores the connection with your inner true self, which in turn provides clarity and peace of mind.

It helps you to understand our own life in a better way and also provides you with a harmonious way of life with your surroundings.

Getting started in learning how to meditate for beginners is a decision that will bring you many benefits in all the areas of life. With the current turmoil in society that is always going faster and faster, many times we get mentally and physically fatigued and become unbalanced. Meditation will help us maintain our balance and perform better in the tasks of everyday life.

Like everything in life, in the beginning, it will require a little more effort to keep focused attention to achieve a daily meditation practice. But the important thing is to always keep exploring meditation methods to fully understand the spiritual benefits of meditation, and keep practicing every day, for at least 10 minutes. Over time it will become increasingly simple and you will feel what this practice of meditation can bring to your life.

There are different techniques and exercises to meditate, you just have to find the one that best suits your lifestyle, the place you choose and the time you will spend meditating. Every day you spend a few minutes meditating, you can get the great spiritual benefits of meditation that meditation offers everyone. So in the following article, I will explain how to meditate for beginners and the four important techniques to use in your daily meditation practice.

How To Meditate For Beginners: What are the benefits?

Meditation Techniques For Beginners

Meditation brings many benefits to the practitioner. Every time we meditate we improve our mental, emotional and physical health.

Meditation serves to optimize memory, relieve stress, depression, anxiety and also helps lower blood pressure. Develop empathy towards people and increase emotional intelligence, gratitude, and happiness.

When you learn how to meditate and make it a habit, the ability to concentrate increases, thus preventing our mind from wandering and getting distracted easily.

It is also used as a tool to treat addictions as in the case of Mindfulness meditation techniques. When we meditate we can also boost our immune system, which makes us less vulnerable to getting sick.

So, how to meditate for beginners in a way that can help us to deal with both our physical and our mental health?

Meditation Can Help With A Greater Tolerance To Pain

These are some of the great benefits of the practice any beginner can enjoy:

Meditation can make us more tolerant of pain. Just ten minutes of mindfulness meditation could be used as an alternative to painkillers, according to pain meditation techniques research by Leeds Beckett University. 

Leeds Beckett University. “Meditation could be a cheaper alternative to traditional pain medication, study suggests.” ScienceDaily. ScienceDaily, 12 June 2017.

Results of the study suggest that a single ten-minute mindfulness meditation session administered by a novice therapist can improve pain tolerance, pain threshold and decrease anxiety towards pain.

“The mindfulness mediation was led by a researcher who was a novice, so in theory, clinicians could administer this with little training needed. It’s based on traditional Buddhist teachings that focus attention and awareness on your breathing.”

Reduce Negative Thoughts and Feelings

Reduce and finally eliminate the negative thoughts and feelings that often overwhelm us, such as hate, resentment, greed, among others. It will help us to feel comfortable with ourselves, therefore relationships with others will improve considerably.

You can clarify our ideas for smarter decisions

By giving us mental clarity, meditation helps us make smarter decisions. It will help us to better fall asleep when we start in meditation and have a more relaxed and deep rest. Meditation mainly serves to improve our quality of life and performance in the activities of our daily routines and increased creativity at work.

Basic Meditation for Beginners: how does it work?

Your Meditation JourneyA basic beginner meditation will begin with attention to breathing. Start by choosing a quiet place where you can meditate without interruption. It can be in your room, or in a garden, where you feel most comfortable.

The important thing is that it is harmonious and that you can go there every day to meditate away from those who don’t meditate.

The best thing is that you choose a time of day in which you can spend for practice every day. It is recommended that it be in the morning when you wake up before you start your daily activities, and/or at night before going to bed.

Avoid any distractions, turn off all electronics, ask your family and friends not to interrupt you during your meditation time. Put on comfortable clothes, preferably baggy. Use a blanket if needed, it’s very important to be warm and comfortable when meditating.

Use an appropriate body position, it is recommended that you learn how to meditate for beginners in a sitting position if possible. You can lay down if you have health problems or you have been meditating for some time. You can use a meditation cushion for your comfort as well.

Start by closing your eyes and focusing your attention on your breath, inhale and exhale slowly feeling the air move gently in and out through your nose. Try one minute with a timer, then the next day try five minutes increasing each day up to twenty minutes in the morning and evening.

The Power Of Your Breath

Mental chatter and distractions will surely arise, let the thoughts manifest but don’t give your attention to them. Let them come into your mind and leave your mind by focusing only on your breathing.

When you get distracted remember to put your attention back on your breath. In this way, your help self to always be attentive in the present moment.

After you learn to stay focused and alert to the present, without paying attention to your breath then you will be prepared to continue with more advanced meditation techniques. The important thing in achieving results is to be consistent and spend at least a few minutes every day to practice this meditation method.

How To Meditate For Beginners? Let’s Get Started…

My recommendation is that you do not rush your meditation journey, but meditate with constancy.

To start meditating, you have to have a daily time, even just five minutes to dedicate it to your daily meditation.

It will be your personal time, try to always meditate at the same time, that will help you integrate it into your lifestyle. 5 minutes to start with is more than enough.

You wouldn’t deny yourself at least 5 minutes of your day to change your life, right?

The important thing in meditation is constancy, you have to develop this important habit on a daily basis. This is the only way you will achieve constant and permanent results to begin to perceive greater mental clarity, better energy levels and enjoy all the benefits of inner peace and happiness.

Once the mind is calm you can stop focusing your mind on the breath and you can start a visualization to live the life of your dreams. Through this visualization you can create the reality you desire and want, intentionally programming your future with calm and precision, generating the many rich details of your desires.

This meditation strategy improves attention and makes it easier to have a clearer and quieter mind, which will be reflected in your life.

How to meditate correctly? The four essential techniques to meditate effectively

To meditate correctly and enjoy all the spiritual benefits of meditation, we have to keep in mind the following techniques so that your meditation is successful and you can enjoy the benefits for your mind and body.

1. Body Technique

In learning techniques for learning how to meditate for beginners, your body position must combine two aspects: stability and staying awake, so doing it lying down is not recommended unless for health concerns, unless you already have some experience in meditating.

The posture should allow you to remain still and at the same time attentive for as long as possible. It is essential for proper meditation.

2. Emotional Technique

We must allow everything that appears in your consciousness to flow freely. Accept every feeling, emotion or thought as it is, without choosing or rejecting. Just simply return your focus gently on your breathing.

3. Mental Technique

Do not take sides with or against anything in your mind, no matter what it is. Do not judge your own feelings, sensations or thoughts. Don’t say, “This is good, this is wrong.” If judgments and assessments appear in your mind, be aware of the judgments and assessments that have emerged and let them be without giving them importance.

It is important to know that in how to meditate for beginners, controlling your mind is essential to obtain all the spiritual benefits of meditation. It will get easier with practice, just keep at it and don’t give up on yourself. Believe and feel the knowingness deep inside along with the spiritual benefits of meditation and that you truly deserve this experience in your life!

4. Spiritual Techniques and The Spiritual Benefits Of Meditation

In this section, I would like to cover the spiritual benefits of meditation. It’s a true fact that only the true seekers of Spirituality become the masters of their destiny. Knowingly or unknowingly many individuals who have a materialistic goal in life travel the path of Spirituality and become successful in life.

It isn’t a happening by chance… all was the result of a law. These highly acclaimed people unknowingly tread the path of pure Spirituality and accomplish their goals in their life.

Without Spirituality, the life of an individual is like a rudderless boat going round and round in the unfathomable sea of life. It’s Spirituality, which teaches every individual the real value of life. Being spiritual isn’t being religious alone. The spiritual benefits of meditation teach us the core values of life. It teaches the real essence of us!

Spirituality has no relationship whatsoever with religion. Following a religion means following the dictates of a successful spiritual master. One who has already covered the journey and has become capable of mankind to its logical end.

At its core, spiritual meditation is the mindful practice of connection to something that is greater, vaster, and deeper than the individual self. It may seem paradoxical, but the path to that connection passes through honest self-reflection.

One of the best ways I know to initiate this process of awakening with the spiritual benefits of meditation to the truth of who we are is to let go into the stillness of deep spiritual meditation.

These are the first steps to learn how to meditate for beginners. Remember to always live your meditation practice as a journey with commitment, patience, and kindness towards yourself. Your future meditation session goal should be a pure moment of bliss, a moment where you can be yourself with no masks, no stress and where you can learn to be the best version of yourself and carry that into your personal life and career.

Filed Under: Effective Techniques For Meditation, Learn How To Meditate Properly, Meditation For Beginners Guides Tagged With: Benefits Of Meditation, How To Meditate For Beginners, Meditation techniques for beginners, Mindfulness Meditation Benefits, Spiritual Benefits Of Meditation

by Don Weyant/Meditation Life Skills

What Is Meditation? Complete Guide: How To Meditate Properly

What Is MeditationWhat Is Meditation? Over the last several years, the practice of meditation has risen in popularity. It has started to gain mainstream acceptance as a preventative method of healing and one of the most studied alternative ways of therapy.

It has been proven that meditation has a wide range of benefits regarding mental, emotional, physical, and spiritual wellbeing. More and more healthcare professionals are recommending the practice of meditation to deal with depression, stress, and anxiety. Practicing meditation will enable you to get into a state of deep relaxation within minutes. This makes it possible for the stress-causing hormone levels to drop, resulting in good and happy feelings.

Science has discovered that conditions of depression, stress, and anxiety have a way of altering the structure of the brain. This can result in one’s thoughts and mind focusing more on the negative things that have happened in the past or are more likely to occur in the future.

By understanding what is meditation, you can change your awareness to the extent that you are better able to view things in a more clear and truthful way, focusing on the present. By focusing on the present, you are able to gain more clarity and improved health for your body and mind.

Practicing meditation has the potential of transforming your life, as well as the perception of the world. The techniques that are used not only help you to find relief from stress and depression, but also provide you with the ability to attain clarity of mind with the continued improvement of the benefits as you engage further with meditation.

Whether you’re a beginner with no clear purpose for practicing meditation or you are dealing with a specific condition that can only be relieved through the knowledge and understanding what is meditation, you will continue to realize massive benefits as you continue to embrace the practice of meditation as a habit.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

Meditation is a practice aimed at training the mind. This is accomplished by introducing a level of consciousness that enables the brain to engage deeply in peaceful thoughts. The process involves using techniques and practices that you must understand as to what is meditation which will enhance concentration, clarity, emotional positivity, and calm, with the aim of transforming the mind and enabling you to see the true meaning of things.

When you practice meditation, you can learn and identify the habits and patterns of the mind. It can also enable you to cultivate new and positive ways of being. When done on a regular basis, meditation has the potential of transforming your mind into being more energized, peaceful, and calm.

How To Meditate Properly Like An Expert In 3 Minutes Or Less

Meditation is a simple process that involves being able to watch the mind rather than trying to control it. It allows you to get into a state where your thoughts start to flow freely without judgment. With regular practice and a true understanding of what is meditation, you slowly begin to become more aware as fewer thoughts pass through your mind.

What is meditation can also be defined as a technique that helps in resting the mind with the aim of attaining higher states of consciousness that is different from the waking state. This means getting a deeper insight into who you truly are while experiencing the center of consciousness that is within us.

While a variety of different religions identifies with the practice of meditation, it is really a science and not a religious practice. The meditation process follows a given order with defined principles and leads to results that can be verified, which is what makes it a science and not an act of faith.

What is meditation and it’s proven benefits?

Based on many scientific studies, they concluded that there is increasing evidence that meditation reduces anxiety, depression, and pain, there is some evidence that meditation is effective for some active treatments like drugs, exercise, other behavioral therapies.

The practice of meditation originated in India between 5,000 and 3,000 BCE. Archeologists, while at the Indus valley, discovered evidence of meditation. The images depicted people sitting in what could be recognized as meditation postures.

They also discovered descriptions regarding meditation techniques that were found in the Indian scriptures that date back to 3,000 years ago. Over the centuries the practice was adopted by some of India’s neighboring countries where it formed part of the religions. It then spread to other parts of the region and is now practiced throughout the world.

While understanding what is meditation and the practice of meditation varies depending on the cultural and religious influences, it has been identified as a significant cornerstone of spiritual development. The various aspects of meditation, including the mystical elements, have been incorporated by almost all the major religions. One doesn’t have to follow the religious traditions to enjoy the benefits of meditation, making it a universal act that can be practiced by anyone in the world.

More on the history of meditation HERE…

The practice of meditation continues to rise in popularity due to numerous studies that have been conducted to reveal the various benefits. Meditation should be practiced on a regular basis as a way to train the mind and improve concentration, focus, and to control your thoughts. Numerous benefits have been associated with the practice of meditation.

Along with the clarity of mind, meditation can help improve your sleeping patterns, provide you with relief from depression, stress, and anxiety, enhance your levels of self-discipline, enhance your levels of positive mental attitude, as well as improve your mood.

There are many other valuable benefits that can be experienced through the practice of meditation. Just as in the same way that meditation alters the mind, it also changes the structure and functioning of the brain, resulting in various mental benefits as you develop your understanding of what is meditation.

There are numerous benefits of meditation, added to the fact that it can be done free from the comfort of your own home, which makes it extremely useful. Meditation provides spiritual, physical, mental, and emotional benefits. Here are some of the benefits you can gain from practicing meditation on a daily basis.

Benefits of daily meditation

Mental Benefits Of Daily Meditation

There are numerous mental benefits that are associated with regular daily meditation. Here are just a few of the mental benefits that you can gain by understanding what is meditation and practicing mindfulness on a regular basis.

Reduces stress levels, anxiety, and depression, both mentally and physically. One of the main reasons why people engage in meditation is to find relief from stress, depression, and anxiety. They have determined that meditation helps to reduce stress levels and depression, both mentally and physically.

When the body experiences a sudden threat or increased stress, it immediately triggers the fight or flight response. This leads to a sudden rush of adrenaline due to the release of epinephrine hormones.

These hormones cause your pulse rate and blood pressure to rise, and increases blood flow to your muscles, and results in faster breathing. The relaxation process that occurs during meditation helps relieve stress and the symptoms associated with stress. After just eight weeks of consistent meditation practice, the benefits you gain are enormous and may even last for years.

Mindful meditation, when combined with breathing techniques has the potential for dramatically reducing or in some cases, eliminating cases of stress, anxiety, and depression that occur when the daily pressures of life and other unpleasant situations become greater than you can cope with.

Mindfulness and Meditation: Discover Your Best Personal Power

Stress and depression don’t occur because the situation at hand is valid or not. It is influenced more by how you respond to the situation. Practicing meditation gives you the opportunity to analyze the stressors and determine if they are valid or not.

Understanding what is meditation for you creates a level of awareness where you are able to see things from another perspective. Training the mind through various meditation techniques will increase the mental resources that are used to help you in addressing stress and depression.

With consistent meditation practice, you can improve the clarity, focus, and calmness in your mind, which leads to a reduction of stress. All that is required to be free from stress and depression is practicing meditation for about 10 minutes a day.

Recovery from addiction without the use of drugs

It has been proven that regular meditation practice can be extremely useful in helping with recovery from addiction. Meditation helps change how the brain is able to process information.

This helps to enable addicts to evaluate cases of addiction and allows them to act appropriately without the use of drugs. Mindful meditation helps to induce a state of relaxation, giving addicts the ability to monitor their breathing as they stay calm.

Being in this kind of state helps them to reduce negative feelings and the cravings that cause addicts to seek out the drugs or substances that they are addicted to. Anyone can learn the process of what is meditation for you personally, which will help your recovery from addiction.

Engaging in meditation helps those recovering from addiction to clearly observe their desires and thoughts without being compelled to act on them. It allows them to come to the understanding that they aren’t responsible for the thoughts that come into their minds, but that they are responsible for how they ultimately react to those thoughts. With the clarity of mind as to what is meditation for you personally, you can make healthier choices that help in the recovery process.

During the early stages of the recovery process, addicts often experience severe mood swings. By engaging in learning what is meditation for you personally, your mind is forced to focus on one thing, such as breathing, a mantra, or an object that can help them to focus on overcoming addiction.

Reduces pain by focusing and calming the mind and body

There have been various clinical settings that have used mindfulness meditation to help patients that deal with chronic pain. Numerous studies have discovered that if you are capable of focusing and calming your mind and body that you are equally capable of controlling pain.

The practice of meditation makes it possible to face muscle tension, irritability, and sweating that is often associated with chronic pain. When you practice mindfulness through meditation, you are better able to come to terms with the pain that you are experiencing instead of running away from it or masking it with medication.

20 Ways The Brain Is Rewired By The Power Of Meditation

Significantly increases happiness and good feelings

You can significantly increase your level of happiness and good feelings by engaging in mindfulness through meditation. Participating in regular practice in learning what is meditation for you personally will allow your brain to better focus on positive emotions.

Just like when you train your muscles and exercise for better performance, you can also work on your feelings of happiness. Engaging in meditation regularly increases your feelings of joy and happiness. Mindful meditation helps to improve the psychological function of the brain, leading to the release of the hormones that are responsible for feelings of joy.

Health benefits of meditation

The health benefits that are associated with meditation are pretty diverse. Some have even been proven scientifically to be extremely effective. Here are some of the health benefits that you can experience when you engage in learning what is meditation for you personally on a daily basis.

Helps boost immunity in patients recovering from cancer

It has been proven that when you get into a relaxed state through meditation, it helps to boost immunity in patients that are recovering from cancer. With the continued practice of muscular relaxation, you can reduce the risk of cancer coming back. It also helps to boost the natural killer cells that are common with the elderly, giving them a higher level of resistance to viruses.

Emotional balance for mental clarity and focus

Your emotional balance entails being free from the neurotic behavior that leads to a troubled ego. If you want to remain focused and find mental clarity, it is critical that you achieve emotional balance.

Meditation helps to cure cases of emotional imbalance, leading to the release of soaked memories, which then results in mental freedom. Your reaction and responses to issues will no longer be influenced by the emotional burden when you start to practice in learning what is meditation for you personally. It will allow you to view things in their true nature.

Lowers blood pressure by reducing stress hormones

Practicing meditation has been shown to help with reducing blood pressure levels. It also helps to make the body become less responsive to the hormones that cause stress. Meditation provides similar results that can be experienced when taking blood pressure medication. Engaging in learning what is meditation for you personally will help to significantly reduce stress levels, which enables your body’s systems to normalize, resulting in overall improved health.

Improved cardiovascular health by improving the immune system

When you are in a meditative, relaxed state, the release of nitric oxide by the brain increases. This causes the blood vessels to open up, resulting in a drop in blood pressure. Nitric oxide is responsible for improving the function of the immune system, regulating blood pressure levels, improving the role of the central nervous system, behavioral activities, and improved memory.

Practicing meditation alters the physiological functioning of the body. This positively impacts some parts of the brain which results in experiencing deep levels of relaxation and calmness. This deep level of relaxation results in the heart pumping blood slowly and steadily, delivering sufficient levels of oxygen throughout the body.

Spiritual benefits regardless of faith or religion

Many different religions have incorporated learning what is meditation into their religious practices. However, because meditation is more like a science, it can be practiced by anyone, regardless of their faith or religion. There are numerous spiritual benefits that you can experience through the practice of meditation.

Increased self-awareness for significant spiritual benefits

One of the significant spiritual benefits of learning what is meditation for you personally is self-awareness. Self-awareness involves going deep within yourself through mindful meditation, with the intention of connecting with your inner self.

Self-awareness forms the basis of meditation and entails being able to identify with the very core of being, being aware of the present moment, how you react to things, the subtle issues of the mind along with the behaviors and habits. Once you are aware of this, you will learn how to keenly monitor how you respond to situations from a disconnected point of view.

Learning what is meditation for you personally allows you to rise above the domain of your senses to connect deeper with the spirit. Operating at this level supersedes the emotional level and provides you with the capability to usher yourself into a state of high revelation and insight, which isn’t attainable at the emotional level.

Types of meditation

Types of meditation – Find the best technique for you

Meditation has become a universal practice giving people a way to cultivate an inner sense of peace and happiness. There are numerous religions that practice meditation, although they practice it in different ways and for various reasons.

While some practice it as a way to connect to God and for being able to listen to God more clearly, others use it in learning what is meditation as a way to enhance their levels of awareness. Whether you are practicing meditation to overcome depression and stress, find a way to heal from chronic disease, or for self-awareness, it is vital to know the type of meditation that best suits your needs.

Anyone can practice meditation, anywhere they are comfortable. The practice leads you to experience enhanced levels of consciousness and self-awareness, leading to a host of benefits discussed in the previous section.

Learning what is meditation for you personally and effectively can help you avoid stress, depression, and anxiety, and the possible death from stress-related diseases. Regularly practicing meditation allows you to get into a state of mind where you are capable of thinking with clarity, without the negative perceptions that often influence your thinking.

There are no specific ways to meditate, and some of the practices can be done while moving, engaging in various yoga poses, or simply sitting quietly. It is vital that you find a meditation practice that best suits your needs. You will also want to consider the kind of meditation that compliments your personality to provide you with enhanced comfort.

Different Types Of Meditation That You Can Practice

• Mindfulness meditation
• Spiritual meditation
• Focused meditation
• Transcendental meditation
• Mantra meditation
• Movement meditation

Learning what is meditation for you personally, each of these meditation types requires some skill and knowledge to practice. If you are not well-versed with the practice of meditation, it isn’t advisable to try all of them.

Some, like the transcendental meditation, may marshal you into levels of consciousness that, as a beginner, you may not be prepared to process. As a beginner, it is recommended that you start off with mindfulness meditation, which is simple to try out.

Mindfulness meditation and its benefits

Mindfulness meditation has its origins from the Buddhist teachings and is one of the most popular forms of meditation. It involves regulating the breath. This leads to the activation of the parasympathetic nervous system.

The process focuses on paying attention to your breathing and the thoughts that pass through your mind. Your thoughts should be allowed to flow freely without attaching any judgment. As you begin to practice and observe your thoughts, you will be able to start to identify the patterns that are involved.

Mindfulness meditation is perfect for those who suffer from depression, anxiety, and stress as it enhances your awareness of the present moment, resulting in increased levels of concentration. In mindfulness meditation, the breath can be used as the object for enhanced concentration. It requires you to become more focused on the rhythm and sensation of your fundamental life force.

28 Mindfulness Techniques And Ideas To Enhance Your Life

As you focus on your breath, it enables you to begin to observe feelings, thoughts as they pass through your mind, and bodily sensations. If you don’t have someone that can guide you through the process, mindfulness meditation is the ideal practice in learning what is meditation for you personally because you can practice it privately from wherever you feel comfortable.

Various studies have proved that engaging in mindfulness meditation on a regular basis for at least eight weeks has the potential of providing you more prolonged periods of happiness and peace.

What is meditation for focus and concentration?

Focused meditation is the practice of focusing your attention on a given object, sound, or any other stimulus. It entails having to enter into a concentrated focus through the use of the senses. You can either choose to focus on your breath, staring at a lit candle, counting beads, or listening to sound, like a gong. The focusing should be intense, even as you stay in the moment.

Focused meditation may seem to be easy, but for those who are just beginning on their path, intently focusing your attention on any period of time can prove to be a challenge.

If your mind is used to wandering, then you have to take control and bring it to the practice as you continue to focus on the object. If you find that you are struggling with issues of concentration and focus, then this is the best for learning what is meditation for you personally that you can practice guaranteeing your desired results.

Spiritual meditation for a deeper connection

Spiritual meditation is geared toward enhancing an awakening process and most commonly practiced with the Eastern religions Hinduism and Daoism. Spiritual meditation is aimed at creating stillness and a deeper connection with God or the life force.

It is believed that most of the suffering comes from the wrong belief that we are separate from God. It is thought that by engaging in spiritual meditation, you can make a deeper connection, resulting in deeper peace within yourself.

Spiritual meditation involves using various elements like frankincense, myrrh, sandalwood, cedar, and other forms of essential oils. The elements carry some religious significance and are thought to heighten the spiritual experiences during the process.

This type of learning what is meditation for you personally can be practiced with the help of a guide. It is suitable for those who are seeking spiritual enlightenment, higher levels of consciousness, and increased levels of awareness. It is also ideal if you are seeking insight and guidance regarding an issue or spiritual growth.

Movement meditation is a meditative state – a shift of consciousness

You don’t have to practice meditation in the seated, lotus position. It is possible to enjoy the practice of meditation as you move around. Movement meditation can be done while walking in the forest, gardening, taking various poses, or engaging in various forms of motion.

In movement meditation, you engage in movements while also being aware of the body’s movements. You can still feel the smell of the air, the tensing of your legs as they move, and the sound of your feet as they step on the ground. Movement meditation in learning what is meditation for you personally is suitable for those who find joy in movement and those who grow restless when they sit still for too long.

Movement meditation provides your body with an outlet for your energy while stimulating the circulation of blood and energy into the body. Movement meditation also enhances spiritual exploration and has a way of restoring equilibrium to the mind. When your mind is in a state of restlessness, as a result of stress or depression, movement meditation can be an ideal way to address both the physical body and mind.

Transcendental meditation benefits

Transcendental meditation is practiced for the main purpose of attaining peace and wellness. It is an extremely popular kind of meditation and entails the avoidance of thoughts that are distracting as one engages in breathing. This leads to the realization of a relaxed state of awareness.

Transcendental meditation originates from the Indian Vedic tradition, which entails having a person sit in a comfortable posture with their eyes closed, while silently repeating a specific mantra.

The purpose of using a mantra in learning what is meditation is to get the mind focused on various bodily sensations while enhancing concentration. While you are in this meditative state, your thoughts will shift as they relax. This leads to you being able to transcend the physical senses.

As your awareness becomes more enhanced, you are able to connect to your deeper self and pure consciousness better. This is extremely empowering and energetic. It allows you to get to realize a deep level of perfect stillness without any mental boundaries.

While you are in this kind of state of consciousness, you can experience rest, peace, and stability along with a whole host of other benefits. This type of meditation is suitable if you are undergoing chronic pain, chronic depression, high blood pressure, and other health conditions.

Transcendental meditation is the most scientifically studied practice with various reports outlining its effectiveness. Transcendental meditation can either be practiced by oneself or with the help of a guide, especially if you are new to learning what is meditation and it’s benefits.

Mantra meditation benefits

This is another type of meditation that has become popular and is closely associated with some religious teachings. Mantra meditation is usually practiced within the Hindu and Buddhist traditions.

It involves the use of repetitive words, sounds, or phrases and is practiced with the intent of clearing the mind. The use of a mantra as a way to meditate is also common in the secular world. Popular words like “aum,” affirmations, and different phrases are repeatedly used until your consciousness shifts. You can either speak the mantra loudly or softly, whichever way you find to be most comfortable.

There are many mantras in your journey of learning what is meditation and it’s benefits that can be interpreted, while there are those where their values are driven by the quality of the sound that is produced when the mantra is spoken. You can also listen to a mantra rather than reciting it, and it can be expressed at high speed or slow speed.

You can even match the mantra to certain bodily sensations, breathing, or visualizations. When it comes to mantras, reciting a unique word is not as important as the vibrations that are generated through the sound.

Sound vibrations can cause the cells in the body to vibrate at a particular frequency. It is that frequency that has the potential to restructure the brain, which results in higher levels of awareness.

How To Meditate: Meditation techniques for beginners

Now that you know more about the different types of meditation and learning what is meditation and its benefits, you can choose the type you want to practice depending on the one that best suits your needs. If you are having problems with stress and depression, then mindfulness meditation is one of the types that you should consider starting. However, others can still help you find relief from stress and depression.

While meditation might seem like a simple practice, in reality, it requires a lot of discipline and diligence to realize the many benefits. To have effective results with your meditation practice, there are different things that need to be put in place.

As a newcomer that is just starting out with meditation, you need to know how to prepare for the process, which can be helpful in ensuring that the process goes well. It is important to take the time and prepare for your meditation session just like you would when planning for other activities.

Some of the things that you need to have before starting on your meditation journey include motivation, goals, expectations, posture, diligence, and the elimination of distractions.

Meditation goals: Firing up your motivation

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

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

Having the motivation to learn what is meditation and its benefits will help you to deal with feelings of restlessness or any form of resistance that may arise during the process.

Set reasonable meditation goals in the beginning

Goals will help give you direction and setting realistic goals is essential if you are to be successful in learning what is meditation and its benefits. You need to ask yourself what you want to accomplish with each meditation session. Start out with simple goals, like trying to stay patient as the mind wanders or as you get sleepy.

As you set goals, you need to be aware of your expectations. Once you realize your expectations, then you can diligently work toward accomplishing them. The expectations, however, should not be too ambitious, such as believing that you will be able to achieve a raised level of consciousness with just a few sessions.

You have to understand that you may practice for several weeks without seeing any tangible transformation. So, you need to set reasonable goals so that you aren’t discouraged when you are learning what is meditation and its benefits. As you begin your meditation practice, you may lack the stability that will enable you to concentrate or attain mindfulness.

However, it is vital for you to know that it is normal and that your level of attention will gradually improve as you continue with the process. Regardless of how you practice meditation, you should know that there isn’t a specific way to follow and there is no such thing as a bad meditation.

The power of diligence in meditation

The results that you desire will only be realized when you are diligent with the practice, so make sure you get fully committed to diligence. This means that you are fully involved in the training of truly learning what is meditation and its benefits and not wasting your time daydreaming.

When you lack diligence, you will lose too much of your time thinking about issues that don’t interest you, instead of being focused on the problems that you are trying to solve through the process of mediation.

When you lack diligence, you may also find that you begin judging yourself for the quality of your meditation practice. This can lead to you starting to resist your practice, engaging in procrastination, and feeling a sense of doubt learning what is meditation for you personally and incorporating these methods into daily living. You must resolve your heart to diligently practicing meditation for the entire process, regardless of how the process turns out.

Meditation Hacks: Identify potential distractions for learning meditation

As you take the time to prepare for each meditation session, you need to perform a quick inventory to identify some of the things that can cause you to become distracted. Check if your mind might be preoccupied with thoughts about the things that may not have gone well for you during the day. You also need to check to see if your mind is focused on worries and stressful thoughts about the future.

To be successful in learning what is meditation and its benefits, you need to clear your mind of any form of anxiety or worry, acknowledge the thoughts that might be going through your mind and the emotions you may be experiencing. You then need to work to resolve them. You can even set a clear intention that will enable you to rise above the distractions to stay focused on the meditation process. To adequately prepare for your meditation practice you will need to gather the following items before you begin.

A Meditation Timer is very useful for beginners

When you first begin your meditation practice, you will need to choose a convenient time to practice. You need to select a time that is most convenient for you as meditation is supposed to be a time of relaxation.

You should choose a time when you feel the freest and when you won’t have any distractions. You can select a time that centers around hours of transition, such as sunrise and sunset. These are great times to practice your meditation due to the calm that prevails around these times. For a meditation timer, you can use your phone, or download a meditation app to help you with your practice.

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A quiet place for meditation free from distractions

The place that you chose for learning what is meditation and your personal practice should be comfortable and convenient. You need to decide on a place for meditating without any distractions. It needs to be a place where you can have some privacy during the meditation session.

Avoid distractions from the television or any other form of noise. The area you choose should also be kept clean and free from clutter. Being in a quiet and peaceful surroundings can make a huge difference in the meditation process.

Choose a comfortable meditation posture

The meditation posture you choose for your meditation practice can either lead to you feeling more focused and relaxed during the process or could lead to discomfort. The kind of position that you use should be one that you’re comfortable with and one that is ideal for your body type.

You need to have proper body alignment and stability of your spine, shoulders, and neck. Maintaining the appropriate alignment is vital for the process and can help in lengthening the time you are able to meditate.

Breathing Meditation Techniques

Breathing Meditation Techniques

The key to meditation is breathing, as it is involved in all aspects of the practice. Breathing can be done both consciously and unconsciously. However, quite many people don’t know how to engage in breathing consciously in a way that nourishes the heart and provides the body with healthy properties.

How we breathe impacts the feelings we get, so participating in shallow and erratic breaths will cause you to feel the same way. Engaging in deep and rhythmic breathing can be incredibly satisfying and a great way to live.

It is essential that you become more aware of your breath and heartbeat. You can work to synchronize your breathing with your pulse to enhance the connection between your heart and mind in learning what is meditation for you personally and its benefits. When both are connected and working together in harmony, you will be able to get into a place where anything is possible.

Your breath is what creates relaxation as you become more experienced with meditation. Controlled breathing helps to enhance the function of your mind and body. It can also help to lower your blood pressure, improves relaxation and feelings of calm.

Below are some of the breathing techniques that you can practice for your health and to enhance your feelings of relaxation.

Balanced breathing technique for meditation

This balanced breathing technique is ideal for the body. To begin, take deep breaths, counting to four before exhaling as you count to four. You should be breathing through your nose as it helps to add some natural resistance to your breathing.

This exercise will help you to reduce stress, calm your nervous system, and provide you with increased focus. The exercise can be done anytime but works well when done before bed. It is also an ideal exercise for beginners.

Abdominal meditation breathing

This abdominal breathing meditation technique can be carried out by placing one hand on the belly and another on your chest. Inhale deeply through the nose, ensuring that your diaphragm inflates with a sufficient amount of air, making it capable of stretching the lungs. Take about six to ten slow breaths a minute for about ten minutes. Practice this every day for about eight weeks.

Alternate nostril meditation breathing

This type of alternate nostril meditation breathing technique helps to bring balance and calm while uniting the right and left sides of your brain. To being with, find a comfortable meditation pose. Hold your right thumb over your right nostril.

Take a deep breath through your left nostril, then while at the peak, close the right nostril off using your ring finger, then breathe out through your left nostril. Continue with the same pattern as you breathe through the nostril, using the right thumb to close off the right nostril, breathing out through your left nostril.

This breathing technique in learning what is meditation and its benefits is suitable to do whenever you need time to energize or focus your mind. Do not try this technique before going to bed. It shouldn’t be used by beginners, but by those who are at the intermediate level of meditation.

Skull-Shining Breath (Kapalabhati) meditation breathing

This Skull-Shining breathing technique helps to brighten your day from the inside out. It starts with engaging in a long slow inhale that is followed by a quick and forceful exhale that comes from your lower abdomen. Once you are comfortable, you can increase the pace and contraction to one in and out-breath.

The technique can be practiced when you first wake up in the morning as it enhances the overall outlook of things. This exercise in learning what is meditation is abdominal intensive and will help to shake off the old energy you have upon waking while warming up the mind.

The progressive relaxation meditation method

This technique is used to relieve tension in the body. It should be focused on tensing and relaxing the muscles. Start off focusing on tensing and relaxing your feet and toes, moving upwards to the knees, thighs, and other parts of the body. This technique can be done anywhere you feel comfortable.

The guided visualization meditation method

This technique should be practiced with a therapist or coach while learning what is meditation for you and its benefits. You begin the method by breathing deeply as you focus on images that are positive and pleasant. These should be used to replace negative thoughts.

Guided visualization isn’t just for realizing mindfulness; it also helps with putting you into the right state of mind. You can carry out this important exercise for learning what is meditation anywhere, as long as you are able to close your eyes and let go. You should already have some basic meditation knowledge before trying this technique.

Practical Tips For Successful Meditation

Practical Tips For Successful Meditation

Now that you are aware of what meditation entails and the many benefits that you can gain from practicing meditation daily, there are some practical tips that can help you get the best out of your meditation practice. As a beginner, the following tips can help you overcome common problems that are related to the mediation process.

Start small – three to five minutes for beginners

There have been numerous studies that have shown, that beginners who started their practice by meditating for three to five minutes, managed to sustain the practice and develop it as a habit.

As you begin your learning what is meditation for your practice, start by taking at least three deep breaths as you pay attention to the various sensations that you feel throughout your body.

Have a Clear Understanding of the Benefits of meditation for you personally

If you suffer from anxiety, depression, or stress, it is important to have a clear understanding of what meditation can do for you. Learning what is meditation and its benefits will help you learn how you can recognize the destructive patterns that you may continue to fall into, like engaging in critical thoughts that trigger the stress, anxiety, and depression symptoms that you are trying to conquer.

Understand the principles of practicing meditation

When most people start practicing meditation, they get to a point where they believe that the goal is to reach a state of consciousness where they are able to focus without getting distracted.

However, the focus shouldn’t be on how not to get distracted; instead, it should be on becoming more aware so that you can recognize when your mind starts to drift. If you cannot identify your thoughts, it will be impossible to restructure them. You need to develop awareness so that you can clearly identify your thoughts.

Another principle that you should be aware of as a beginner is the ability to redirect your attention back to the point of focus whenever you find yourself drifting. This should be done without criticizing yourself.

Follow the meditation path that works well for you

Once you become aware of the steps of learning what is meditation and its benefits, learning what is meditation and the principles that follow, you can choose the meditation path that appeals to you. If you find that walking is an ideal practice because you can concentrate better, then you can choose to focus on meditating while walking. Practicing meditation while walking can also help you eliminate distractions.

You can focus your walking so that the first ten minutes of your meditation is focused on a minute of feeling the sensations in your body, another minute feeling your breath, another minute on what you hear, another on what you see, and one more on the feeling of the air on your skin.

This can be followed by the remaining five minutes being focused on your awareness, where you can freely observe your level of consciousness. You should avoid using your senses and just focus on your consciousness.

If you find that your thoughts are starting to drift to the future or the past, then turn back to any of the points of focus from the first five minutes and stabilize your attention to the present moment.

Engage in regular meditation practice

Engaging in the practice of meditation daily can be challenging, but you will only realize the desired goal if you are committed to the training. Regularly practicing learning what is meditation and its benefits will also enable you to become more familiar with the exercise until it becomes a habit.

Fuel Your Body with the Right Foods for Meditating

The foods that you consume before starting your practice can have a tremendous impact on your overall health and well-being. Foods help in nourishing the body and can affect the level of awareness and quietness that you achieve during your practice.

The type of food that you eat can also be the reason why you might find it difficult to engage in meditation. Eating certain foods before engaging in meditation may cause you to have a lack of concentration or become sleepy during the process.

It is recommended that you wait at least two hours after eating before you begin your meditation practice. Here are some of the healthy foods that you should eat before starting a meditation session.

Fresh Fruits

Fresh fruits are ideal to eat before practicing meditation. Fruits are healthy and help you to produce the glucose that you need to improve your concentration and enhance your overall wellbeing.

Dark Chocolate

The flavonoids in dark chocolate help to promote blood flow to the brain, which can help to enhance your memory, focus, and learning. To avoid too many calories and fat intake, you should only consume a couple of pieces at a time.

Green Smoothie

The leafy green vegetables that go into a green smoothie are loaded with antioxidants that help boost your brainpower. To bring a sweeter taste to the smoothie, consider adding fresh fruit. To make it even more powerful, consider adding coconut oil, avocados, and flaxseed.

Almonds

A handful of almonds contain the necessary nutrients that are needed to reduce hunger while boosting energy. Consuming a handful of almonds before your meditation session can be extremely beneficial for your practice.

Water

To help wake up your brain, you should consume a glass of water before beginning your meditation practice. Along with helping to wake your mind, it also works to get your body rehydrated to avoid getting sleepy during your session.

Foods to Avoid Before Meditation

Just like there are some foods that will benefit your meditation practice if consumed shortly before a session, there are foods that you will want to avoid before meditation because of the detrimental effect they can have on your training.

Caffeinated Drinks

The intake of drinks and foods like tea, caffeine, and soda in high amounts, should be avoided, as the stimulant in these drinks can make it difficult to keep your mind calm and can even hinder you from getting into a more profound meditative state.

Simple Carbohydrates

Consuming simple carbohydrates like foods and beverages with high sugar content should be avoided at all costs. These can all lead to a spike in your blood sugar levels, which, after a short time will cause you to crash, making you feel drowsy and sluggish. Meditating when you are tired may not lead to the
realization of your desired goals.

Heavy Meals

Avoid eating foods that are rich in sugar, fat, and starch, as well as foods that contain creamy sauces and cheese. Your body requires sufficient energy to carry out the digestion of heavy meals, which may lead to you feeling sleepy during meditation.

As you plan for your meditation practice, take the time to consider the types of foods that you eat so that your meditation practice will flow smoothly, giving you the best chance of reaching your desired results.

What Is Meditation? – Conclusion

Learning what is meditation and its benefits are very effective for self-discovery. It has been proven to help with overcoming many medical conditions, including stress, anxiety, and depression. Whether you are a beginner who is just starting out with the meditation process or you are well versed in the practice, there are techniques that can benefit you greatly when practiced on a regular basis.

Nothing is worth the time spent in meditation, especially if it has the potential to enable you to overcome the stress, depression, and anxiety in your life to get to a place of awareness. A place where clarity of mind and peacefulness is normal.

Meditation is the key to releasing you from the fight or flight responses that have been ingrained in us for centuries and bringing you true peace at the moment, regardless of what is happening around you. Make the best use of the information in this guide and start practicing the different meditation techniques to find a higher awareness and peace in your life.

Unless you are a true beginner, you can try out other forms of meditation that expose you to great dimensions of existence. Use this guide on what is meditation to continue to improve your life and overall wellbeing.

Filed Under: Learn How To Meditate Properly, Effective Techniques For Meditation, Meditation For Beginners Guides Tagged With: How Do You Meditate, How To Do Meditation, How To Do Meditation At Home, How To Meditate, How To Meditate Effectively, How To Meditate For Beginners, How To Meditate Properly, How to practice meditation, Learn How To Meditate, Meditation techniques for beginners, What Is Meditation

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