How to meditate for beginners step by step,romantic things to do at home with husband,how to be a good father to your teenage son,j krishnamurti meditation - Step 1

admin | inner peace quotes | 10.12.2015
If you want to learn how to meditate deeply you must find a place where you won’t be disturbed for about 20 minutes. You focus on your hands because you’re more deeply connected to them than the rest of your body. And it’s easier, at least in the beginning stages of your meditation journey, than focusing on your feet for example.
Now, either dim the lights, or turn the lights off completely as it’ll make your meditation easier. When you can feel it, keep focusing on it and you’ll notice it getting warm, or you may experience a tingling sensation. When you can focus on your thumb and really feel it, then move your concentration to your first finger. Continue this until you can feel each finger and then do the same on your other hand starting with your thumb. When you’ve done it on your other hand then concentrate on the middle of your forehead.
Actually, your attention will tend to switch from your hand to your forehead and back to your hand again. Then continue with each finger in turn, all the time concentrating on the middle of your forehead as if looking through a window. Start-off with both of your thumbs – become aware of both thumbs so that you can feel them.
Then concentrate on each pair of fingers in turn still looking through the middle of your forehead.
You may find it easier to join your hands together whilst they’re resting in your lap.
Watch the thought by looking through the middle of your forehead, without making any judgement, positive or negative. If you get lost in a thought (which you eventually will), you’ll forget to be aware of your fingers and your forehead.
And, unlike relaxation, deep meditation can transform you, change you, improve you like no other practice under the sun. Tank you for this wonderful advice its really helped me out a lot with my stress problems!!! Either way, you concentrate on the middle of your forehead as though you were looking through a window into the darkness. Becoz I usually focus on my fingers or any of my body parts and I feel it getting warmer .. Meditation is about watching and listening to your thoughts, emotions, memories – whatever happens to pop-up. So, ideally, you want to be in a relatively quiet place where you won’t be disturbed. Will listening to music eg Ravi Shankar sitar etc, benefit me starting off on this journey or not?
You might get a whole new view-point on life, and the things you think are important now, may not seem so important. The meditation technique is taught over 5 days and you’ll find it easier to listen and follow along.
Sometimes, when people are undergoing surgery, they’ll suddenly jump out of their body and look down at themselves on the operating table.
This really helped meh out with my anxiety and depression I found it better to Meditate then taking different pills that sometimes wouldn’t work but thanks for this! Find a straight-backed chair (one without arms), sit down and hang your right arm down by your side. I want to know whether it is a must that when you are looking through the middle of the forehead, a picture must appear, or it can be just a plain darkness?. Also, your attention is always changing from finger to finger and to the middle of your forehead. As a lecturer m left with less time for meditation after teaching resting gyming n self study.. Although it’s better to meditate twice each day, once is OK if you have limited time. I have just now became interested in the Element of Attraction thus researching about meditation as it is highly recommended.
January 16, 2013 By Ella Leave a Comment Today, I’m very excited to bring you a great guest post from a wonderful and inspiring blogger and meditation teacher Nicole Alexandra of Food Beauty Love. Not only is meditation credited with helping reduce stress and elevate moods, it also creates a personal awareness of accountability. Once you feel a sense of calm & relaxed say these words to yourself, “I connect to my higher self” Then take a deep cleansing breath.
Before you open your eyes, quietly repeat, “I am the source of my abundance” and “I am full of love, light and joy.” Then slowly open your eyes. Nicole Alexandra’s passion is to help people look, feel and be fabulous on the inside and out. When you are ready to end your practice, slowing bring your conscious attention back to your surroundings.
Consistency is more important than quantity.  Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week. Most beginners find it easier to meditate in a quiet space at home, but as you become more comfortable, begin exploring new places to practice.  Meditating outdoors in nature can be very peaceful, and taking the opportunity to meditate on the bus or in your office chair can be an excellent stress reliever. Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life.  Begin meditating today and reap the rewards. Just yesterday someone made a very similar comment to me… that meditation helped them feel like they fit into the world somehow.
I agree have never meditated, however these steps really got my attention and Iam more than willing to try it.
Hi to all, it’s truly a nice for me to pay a quick visit this web page, it consists of valuable Information. Hi I am going through a really rough spot in my m arriage and my mind has not been able to switch of, the only time I feel peace is when I sleep, I was thinking of taking up mesitation to see if it xan help clear my mind to make me think clearly about everyrhing and to be finally happy n at peace again, please help? Most of the time my mind feels very restless, so to me meditation sounds like a good solution.
I only started like a minute ago and I all ready feel great, I agree that meditation should be practised every day or so for full mind and body comfort. We meditate in so many ways during the day – that is, we achieve a certain mental state during the day in different ways, similar to the state we enter in meditation. Often when you are starting to learn to meditate, it all seems too hard, so unfamiliar, but when you realise we have all been doing it anyway in some form, it makes more sense and the transition to this meditation is much easier, faster and more effective. It’s awesome in support of me to have a web page, which is beneficial for my experience. I like these meditation instructions, but how can I PRINT THEM so that I can have them handy with me???
Meditation is a simple but life transforming ability that can help you to relax, enhance understanding about yourself and develop your inherent potential. Thank u for writing this blog with keeping us beginners in mind, and u truly understand a beginners plight. While it is a massive-picture take a look at a DUI trial, every of those steps includes many detailed procedures that require diligent preparation. People’s vulnerabilities and most of our problems come from the weak part in our personalities, which is our emotions.
If you master the art of meditation, you will be able to maintain a peaceful and calm mental center regardless of what chaos comes your way. Financial Fortune VI, Manifest It All — Better Health, Love, Fun, Friends, Sex & Money Today! The benefits of meditating are much touted by those already undertaking daily or regular meditation.
A scented candle, a bouquet of flowers, or incense can be great little touches to enhance your meditation experience.


Keep your mouth closed as you breathe.[4] You should both inhale and exhale through your nose when meditating. Observe your breath, but don’t analyze it.[6] The goal is to be present within each breath, not to be able to describe it.
Meditating before bed will help your brain start shutting down and will make you feel more relaxed. Focusing on your breath or chanting a mantra like OM is common, but if you prefer listening to music while meditating, only listen to calm songs. Be wary of any organization asking you for large amounts of money upfront to learn meditation.
Dean Griffiths is a gifted intuitive, who specialises in coaching woman to live a life of purpose. Meditation was first thought to be practiced by hunter-gatherers, as evidenced by archaeological findings.
Despite the early historic origins and development of meditation via Buddhism, it remained confined almost exclusively within Asia until the middle of the 20th Century. It wasn’t until the 1960s and 1970s that meditation became known in the western world, largely with the hippies, whose open minds got to experience the countless benefits of meditation first hand. It is an effort to heal afflictions of the mind, the hurt ego, by trying to understand the cause of the problem and finding a way to solve it, by knowing what counter-measures to take.
For the Hindus meditation is repetition of a mantra, with or without a rosary, but with a feeling of spiritual oneness. In Bhakti Yoga, meditation is visualization of the image of a chosen deity, together with mental repetition of a relevant mantra. For a few moments, focus on the quality of each breath, noting whether it’s deep or shallow, long or short, fast or slow. Once you are settled and seated comfortably, you can either close your eyes or leave them slightly open, gazing at a point on the floor in front of you. The trick to meditation is finding the delicate balance between being really alert and really relaxed. Get our Meditation Made Easy Beginners Guide along with weekly articles and free resources delivered to your inbox. Want to join the the community of teachers and practitioners who write for About Meditation?
Something clicked recently when I started focusing on the sensations in my body and on my breath in the background.
For the longest time I have been mediating using different methods (focusing on the breathing, visualization of colors for white light production, etc.) but this method is so elaborate. C: One think I was wondering if I could get to my dream state while meditating to see images of to hear words like meh know I am curious to find out. Please advise if one can incorporate the attraction as soon as one is in the zone meaning after all the steps are followed and feeling the present inner self? Nicole shares with us a simple but wonderful guide of how to easily incorporate mediation into our daily life to attract more abundance and happiness to our days… Yes, there are so many benefits to meditation also and Nicole mentions these as well.
Just like we commit ourselves to eat healthy and exercise to achieve certain results, we need to commit ourselves to achieve happiness. You can sit on the floor cross legged or in a chair with your feet on the floor and hands on your lap.
If this is the case, visualize yourself sitting on a park bench and watching your mind’s activity pass you by.
Loves healthy food, photography, sunshine and dancing in the kitchen with her two daughters.
Once I caught the idea I really could do this I kept at it because it made me feel good, or virtuous or something. I’ve practised meditation around 5-6 times and its really wonderful the way i feel after meditation. However, when I try to focus on my breathing I feel stuffy, and so I reach the opposite of what I want Shall I just keep on trying or do you have any tips? Key points in mediation – Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice. I get anxious and feel worried and stressed in my daily life and have been advised to meditate by my doctor, ive put it off for a month now, cos ive never succeeded b4, bt uve changed my mind and im definitely gonna be doing it from now on.
It promises an improved ability to concentrate, better focus, greater sense of self awareness, stronger self control, greater willpower, and greater control over your thoughts and actions. If you do not have a firm grip on your mental faculties, your mind will be a slave to your emotions.
If you can build a habit out of it, then you’re in for a lot of surprising changes in your life, even your health.
People have different reasons for wanting to meditate: quelling the internal chatter, getting to know oneself better, finding calm and a sense of grounding, enforced restful contemplation, or tying it to one's faith.
People come to meditation for a wide range of reasons — whether to improve their creativity, help visualize a goal, quiet their inner chatter, or make a spiritual connection. Especially when you’re just starting out, it’s important to clear your environment of distracting sensations.
Try to be present in your body and maintain a straight back for as long as it feels comfortable, then lean back until you feel you can do it again.
You don’t want anything to pull you out of your meditative thinking, so avoid restrictive clothing that might pull on you, like jeans or tight pants. When you’re more familiar with meditation, you might use it to calm you down when you’re feeling anxious or overwhelmed. You want to ensure you practice your meditation for long enough, but you also don’t want to break your concentration by checking the time.
The upright posture helps you to concentrate on your breathing as you purposefully inhale and exhale. You can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground.
In the media, we often see people holding their hands at their knees when meditating, but if that’s uncomfortable for you, don’t worry about it. It doesn’t matter if your eyes are opened or closed when you meditate, though many people find it easier to block out visual distractions with closed eyes.
When you’re in a comfortable position and are ready to get started, set your timer for however long you’d like to meditate. Instead of trying not to think about the things that might stress you out on a day-to-day basis, give yourself something positive to focus on: your breath.
Some people like to focus on how the lungs expand and contract, while others like to think about how air passes through the nose when they breathe. Just bring yourself to a state of mind where you’re solely focused on some aspect of your breath. Don’t worry about remembering what you’re feeling, or being able to explain the experience at a later time. Even when you’ve gained a lot of experience with meditation, you’ll find that your thoughts might wander. Keep practicing everyday and you will gradually realize a state of calmness and peace developing within you. A song could be calming at first but then change into rock in the middle––this is not appropriate, as it interrupts the meditating process. Roll with it––it's teaching you as much about yourself as the more peaceful side of meditation.
There are many people who enjoy the benefits of meditation and will be more than happy to help you for free.
She likes reviewing new edits for accuracy and helpfulness and fixing grammatical errors through the Spellchecker. With over 20 years of experience as an Holistic Health Practitioner, Dean's work is based on one simple theory, your problem, is not your problem, your attitude about your problem is your problem!
First discovering the benefits of meditation, these primitive people passed their knowledge down from generation to generation, setting the groundwork for the history of meditation.
Since then, meditation has continued to progress, coming into its own, being used by millions of people all around the world for a number of purposes.


According to Zen, meditation does not involve any concept but is an awareness of inner silence.
So, as you can see, meditation can be applied in different ways, though the important aspect to remember is that to meditate is to deepen a state of understanding. Don’t make any effort to change it, just observe the rising and falling sensation that it creates in your body. You don’t need to “do” anything, just guide your attention back to the breath when you realise the mind has wandered off.
Maybe when you first sit down at your desk at work, when you drink your morning coffee, or when you’re on the tube or a bus. Kneeling on the floor of my bedroom as a teenager, I did my best to follow the book’s instructions, closing my eyes and attempting to visualize a bright, perfect sphere of light.
Just follow this simple 3-step introduction, and you’ll be meditating in minutes and on your way to establishing a daily meditation practice.
It’s like the silent depths of a vast, mysterious ocean, forever untouched by ripples or waves on the surface. Start meditating today and release the source of your stress with these proven meditation techniques. When you say in your technique that one should concentrate on the middle of forehead as if looking through a window, this looking through the window is inside out to the world or outside into the mind’s darkness?
Besides that, this was all really great advice and I plan on practicing it next time I meditate.
Sounds perfectly blissful and doable and promises to be life changing ~ I can’t wait to start my days with a little meditation!
For me, regular meditation is the key to happiness because it helps me become aware of my thoughts. Nicole is a wellness blogger  at FoodBeautyLove, writer, meditation teacher, entrepreneur and mom. Now I see it’s also given me what I might call a steadiness of mind and being that means, somehow, I fit in the world more comfortably. What meditation tries to do is to strengthen your mind so you will rule over your own life instead of let your emotions get the best of you.
Whatever your reason for wanting to meditate, it can be daunting to know how to begin and how to stay motivated. If your only goal is to spend a few minutes every day being present in your body without worrying about everything you have to do, that’s reason enough to meditate. Turn off the TV and radio, close your windows against the street sounds outside, and close your door to noisy roommates. Because it does not have a back, like a chair does, it doesn’t let you slump back and lose focus on your energy. Think about what you might wear to exercise or to sleep in — those types of loose, breathable clothes are your best bet.
But if you’re a beginner, you may find it hard to concentrate at first if you’re not in the right frame of mind.
You can fold them in your lap, let them hang at your sides — whatever allows you to clear your mind and concentrate on your breathing. Either way, tilting your head as though you’re looking down helps open up the chest and ease your breathing.
By focusing all of your concentrating on your inhalations and exhalations, you’ll find that all other thoughts from the outside world fall away on their own, without you having to worry about how to ignore them.
Notice where these sensations occur – be it your belly, your chest, your shoulders, or anywhere else.
You may not notice those benefits now, though by sowing a seed today; you don’t reap the fruit tomorrow, though eventually you will. You don’t need to do the whole exercise – just take a couple of deep breaths, notice how you feel and observe any areas of tension. I was only able to do it for a minute or two before getting distracted, however, and I later learned why: visualizations are generally not the easiest way to start. If you’re just trying it for the first time, you can sit on a chair or grab a pillow or a cushion and sit cross-legged on the floor. And when we allow ourselves to deeply relax, we usually get drowsy and may even fall asleep.
Everything that you were previously worried about or preoccupied with gradually falls away, and there is only the beautiful simplicity of your breathing, here and now.
Whether you want to relax, stimulate creativity, gain enlightenment, or cultivate compassion and mindfulness, we help you learn how to let go. The first few minutes of meditation are insightful (also called mindfulness meditation) as you play witness to your thoughts. It has made me calmer, more relaxed, more energetic and reduced my tendency towards anxiety. Your ten step guide is simple and eloquent and is really all one needs to begin a meditation practice. Your mantra or subliminal message can be about something specific you want to change in your life, or something generally positive. If you share your home with roommates or family members, you may find it difficult to find a quiet space where you can focus on meditation. If you don’t have a zafu, any old pillow or sofa cushion will do to keep you from getting sore during long stretches of cross-legged sitting.
When you’re starting out, meditate when you already feel relaxed — perhaps first thing in the morning, or after you’ve had to unwind after school or work. In fact, some would say that this continual return to the present moment is the "practice" of meditation. If you want to learn how to meditate, I highly recommend you begin by focusing your attention on something a little more concrete: your breath. But by counting your breathing, you combine alert, focused attention (counting numbers in your mind) with deep, soothing relaxation (doing nothing but sitting perfectly still and breathing in and out, in and out). Being aware of your thoughts presents you with a powerful opportunity to replace & label negative thinking. I personally like to meditate before a meeting or presentation as it calms my nerves and provides me a feeling of strength. At its core, meditation is just about relaxing and refusing to be caught up in everyday anxieties. Ask the people you live with if they would be willing to keep quiet for the duration of your meditation exercise.
Try not to think about the breathing with your mind – just experience it through your senses.
Instead, gently nudge your focus back to the sensation of your breath in your body, and let other thoughts fall away again. As your experience grows, you’ll be able to sit still for longer and longer periods of time.
So while most of us feel happy at times, that feeling is more like a mini-vacation than it is a permanent residence. For instance, you might not even be aware of certain emotions you carry throughout the day. I also meditate before bed to calm my body and ease the subconscious into a more restful sleep.
Promise to come tell them as soon as you’re finished, so they can resume their normal activities. Keep coming back to meditation every day for at least a few minutes, lengthening your sessions when possible.



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