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September 23, 2011 By IntegrityAdmin Leave a Comment If you haven’t experienced the peace and tranquility that comes from meditation, consider starting a practice. By this point, we have all heard about the countless benefits of meditation—peace of mind, increased focus, clarity, and relaxation, and even decreased blood pressure, just to name a few. But many people still feel strange sitting down to close the eyes, drop the shoulders, and breathe for a bit. It’s easy to use our busy schedules as an excuse to avoid things—trust me, I do it all the time *wink*. I suggest beginning your meditation practice as soon as you wake up, turn off the alarm, and are still in bed. Side note: meditation is relaxing, so don’t fall asleep again and miss work…you’ll be less inclined to ever try this again, and the point is to practice often. Meditating in the morning, even before you get out of bed, is a wonderful way to set intention for the rest of the day to come. In the evening, before bed, try it again and swap the intentions with something more appropriate for bedtime, such as “I am open to all love” on the inhale and “I am ready for deep rest” on the exhale. So here’s the sneak attack—you actually just did three minutes of meditation: morning, noon, and night. Here’s the very cool thing about meditation: just like with your physical asana practice, there is no right or wrong, no way of screwing it up.
My first meditation of every day is always done lying in Savasana either in my bed, or on my yoga mat. After you find the most comfortable position for your body (relaxed jaw, soft, dropped shoulders, long neck and spine, no discomfort), remember to begin the practice with the breath. Try inhaling completely for 5 counts, holding for 2, exhaling completely for 5 counts, and staying empty for 2.
It could be anything from more patience with your kids or your boss, to more restful sleep at night. Seek your practice with the passion it deserves and maintain that passion with diligence and excitement. Taylor is a yoga teacher bent on moving people both on and off the mat with skillful action, an open heart, and gratitude. Join the community and discover yoga together with hundreds of thousands from all over the world. How To Start Meditating Pinterest Pictures, How To Start Meditating Facebook Images, How To Start Meditating Photos for Tumblr.
Lately, I’ve had a lot of people who are unfamiliar with meditation ask me what it is and how to do it, so I wanted to write this post with some information about the what, why, and how of meditation. Below is an explanation of meditation in a nut-shell, and how to apply the ideas into practice.
There are many benefits to meditation, though the four main reasons someone would meditate are for emotional, mental, physical, or spiritual development. There are two main types of meditation that provide a framework to begin developing greater attention and discipline. This is a little more advanced form of meditation and can be more difficult without initially practicing concentration meditation. As opposed to focusing a single point of concentration, the meditator focuses on mental states, moods, and feelings that occur spontaneously, while keeping a nonjudgmental frame of mind.
These steps below are a type of concentration meditation, where a mental device or point of focus will be used. To stay in a meditative state it can help to have a mental device to keep your mind anchored and occupied.
Types of mantras or focus words could be something from your religious or spiritual tradition, or simply something that brings you comfort. The breathe can also be used as a focus of concentration separate from a mantra, though, a mantra or word can help to maintain concentration and avoid the wandering mind.
This is part of learning mindfulness, as thoughts come and go we are able to continue meditating without becoming mentally and emotionally attached or frustrated.
In general, to gain the benefits of mediation it’s important to meditate for at least 10 minutes or so.
Though, don’t push yourself and try to meditate longer than feels natural or comfortable. After 10-20 minutes remain seated for a few minutes and recall and reflect on your meditation experience.
It can be helpful to have a journal or something to write about your experience to help with recall. Work to keep a regular routine for a few weeks and keep practicing to discover what works for you. I hope you enjoyed this post, and if so, please share it with others, or subscribe below to get updates straight to your in-box! Like the post, and enjoy that so many people are partaking in meditation or opening themselves up to try it.
The great thing about meditation is that everyone can practice in a way that works best for them. While practing mediation I sometimes refer to my mind as your mind; then I quickly come to the realization that it is my mind, is this a learning process.
Thank you for writing this, meditation is not something I have done before but something I think will benefit me hugely, thank you for the introduction! Great stuff, I have just started meditating now and will keep doing it for the rest of my life, thanks again.
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Ultimately, my hope is to have a meditation practice that is engrained into my daily life.  I want it to feel as natural as brushing my teeth or making my morning tea. If you learn how to meditate, you may be doing so due to the many meditation benefits you have been told about.

The benefits start even with meditation for beginners, and the stress relief effects are well known and researched. This brief article will outline the benefits, so you can relax knowing that by learning how to meditate, you are on the right track and it should become a lifelong pursuit.
Best of all, regular meditation will help reduce negative emotions and help you achieve your goals.
Unless you start at the beginning with a good process to follow, meditation may in fact increase stress rather than reduce stress. Health can improve dramatically once you master meditation, and mastering is easy once you follow a simple program.
And these are just some of the highlights, as there are many others from sports performance to even reducing the risks of cancer. There are many simple stress relief methods, you can simply sign up for our free 5 day e-course on stress relief, which teaches you some simple methods you can apply right now. Simply fill in your Name & Email and you can start your FREE 5-day Stress Relief e-course today!
Meditation allows us to tap into an inner peace that comes from going inward and connecting with a higher source.
The main thing to do in meditation is to relax and clear the mind by sitting, focusing and breathing. If you’re just starting meditation and want to make it a habit, consider teaming up with a “buddy” who will keep you motivated in your practice. If you want more stability, peace, and harmony, a meditation practice can change you from the inside out. Much like an easily distracted puppy, as soon as you complicate things, I happily run after the shiniest ball and forget whatever you were saying. But you really can start meditating and receive many of the benefits with just one minute a day. Because it can seem a little overwhelming to try to think about “nothing,” a very simple approach is to have a positive focus. With every deep, smooth inhale, say in your mind, “I am grateful for the goodness around me” and with every long, slow exhale, “I am ready for my day.” You can change this up as often as you need to, but these are two good ones to start. This would drive lots of traditional teachers crazy, but it works for me and my body and my mind. Add time in 30 or 60-second increments until you reach five minutes or more of mindful breathing and meditation. Definitely take the time to notice the benefits making their way into your life, in even the slightest degree. An avid rock climber, yogi, rookie sky diver, hungry learner, and paramedic- he applies the experiences of all facets of life to his teachings and to instructing mindful, accessible asana and philosophy. Choosing a purpose for meditating offers direction when experimenting with new types of meditation, and increases the chances of having a fulfilling and positive experience. In mindfulness meditation the meditator passively observes the workings of the mind, any feelings that arise, or bodily sensations that emerge. The goal is to reach an objective level of consciousness where we’re able to let-go and maintain presence and peace of mind.
As you progress, using the same environment can limit your ability to meditate in other settings, but for a beginner, a quiet environment will help to develop a routine and maintain focus. You can lie down or be in a sitting position, though a good starting technique is to sit in a comfortable position. Gradually begin incorporating your focus word as you exhale, or repeat a longer mantra along with inhalation and exhalation. It also offers an emotional connection to the experience and a way to enhance spiritual development if that is a goal.
Meditation can be a difficult practice to establish because of the perception that there’s a right and wrong way to do it. It depends on the reason you are meditating, but often for any health or relaxation benefits the body needs to time to adjust. Of course people can have there opinions on meditating and it might make them feel weird but if they are able to just focus for just ten minutes it can be so relaxing and enjoyable. The way you laid this out was perfect for a rookie like me, so thanks for that, we’ll see how it goes. Everyone has five minutes throughout the day here and there to slow down, connect internally, and be more introspective. If we are not flexible and too harsh on ourselves we will likely be turned off by the idea of meditation. It’s an important point not put the practice in a box where it becomes a burdensome chore. It is a valuable practice to learn more about our thoughts and feelings, but also to inquire about who we really are. You become more self aware, it helps you focus, helps you calm your unwanted thoughts, concentrate and even become more creative. But you need to make sure you follow a simple program, one that helps with meditation for beginners. There are many great benefits in having the power of two (or more) people engaged in the same goal.
But if this hurts and shifts your focus to the discomfort you’re experiencing rather than the breath or the intention, then try sitting on a blanket or in a chair. You can even visualize the air flooding into the lungs, swirling around, oxygenating the body, and then leaving the lungs the same way. You’ll begin to grow more comfortable with adding in your own affirmations and whittling down the verbiage to fewer, more meaningful and pertinent words. Once you have the basics down, try reading about the styles that interest you, attending a class, or reaching out to a teacher.
You can focus on breathing, recite a mantra, listen to music, or view a picture as a central point of focus. There is a wide range of mantras or sayings that can be used, so make sure it is something you can connect with emotionally.

The intention to meditate is the most important aspect of the practice and keeping an open-mind to the process makes it more enjoyable and fruitful. It has far reaching benefits, and really offers a chance to grow emotionally and spiritually. People feel as if they don’t have 10 minutes in a day but maybe if they stopped to just do it instead of watching television or even reading a book it can make days seem much less stressful. This is certainly a barrier to starting and sticking with it, and at the same time is the exact reason why people could benefit from practicing meditation. I’m glad to hear such positive feedback about how meditation has impacted your life thus far. It’s all about the intention to mediate and the attitude you maintain, and of course experimenting and finding out what works for you. I find that a big part of why I meditate is that it enhances my awareness, peace of mind, and emotional regulation overall. Learning the basics of meditation, or even simple relaxation techniques can be applied most anywhere. I’m also a huge fan of using meditation to visualize my goals being accomplished and developing a more ideal self-image. There are numerous techniques and the goal is not to be perfect, but to simply practice breathing and clearing your mind. You don’t need to meditate together; rather it’s helpful to support each other in an ongoing practice. Record duration, your intentions or affirmations, the imagery you experienced, and the way your practice is making you feel. The goal is to use this as an anchor so you can bring your attention back to the meditative object whenever the mind wanders. I guess for those really busy people it can be done in the shower the sound and feeling of the warm water hitting your back can be soothing and prepare someone for the day instead of worrying about what must be done. I think once we are able to find that calm place within us through meditation, we really can open ourselves up to experiencing that same peace of mind throughout the day regardless of what is coming at us.
Being able to take time from a busy and hectic schedule in order to find peace and relaxation is a much needed habit for neutralizing stress. I know it’s continually offering me more and more development as I stick to a routine.
I find myself to be more patient and am better able to deal with previous situations where I may have gotten agitated before. It’s not that there is a certain way it must be done, but practice enables our old habits and patterns of thinking and feeling to be made aware and altered through learning greater attention and focus.
I’m trying to bump up my practice to twice a day including now an afternoon practice after work to frame my evening.
I’m fortunate to have time in the mornings free of any distractions and love starting my day off in this way. I know many people recognize the importance of doing something to balance a busy life, and this is one practice that has worked for me. Mediation is a great practice to get in touch with more creative outlets and to gain wisdom and insight into solving problems we may be experiencing. Everyone can find a way to practice with peace, joy and ease to get most and of, and take the mystery out of meditation. With practice, you’re continuously clearing your mind of negativity and allowing a stronger connection to the Universe and all of its gifts.
In my book, Just Give Your Head a Shake, I describe how to practice Buddhist Vipissana meditation. This same idea applies to anything such as working out or doing yoga, but once the routine is started people see the benefits. This has been a great pay-off for my time and practice, and keeps me motivated to continue practicing meditation.
Remaining mindful, centered, and aware while engaging in life would offer greater fulfillment and opportunity. I have to stick with it for a few days (usually 21 will do the trick) to build the habit, like you said. I’m still working to meditate for longer periods, though sometimes do two shorter sessions.
Having the ability to focus on the thoughts we want provides the means to experience life how we desire. You’ve tapped into a modern need Joe so I hope this encourages many to give meditation a real go. As part of your morning ritual, it is very centering, grounding and can really set the tone for your day.
Done in the evening, ita€™s great for clearing your head, quieting the mind, relaxation and reducing stress.
Personally, I have noticed that my day runs more smoothly, with ease and flow when I spend even just a few minutes breathing with my eyes closed every morning. Repeating a word or phrase (with or without meaning) as a mantra can help you slow down your thoughts. When you notice yourself thinking, re-focus and go back to your breath.Ia€™m by no means a meditation expert but no matter how long or short I sit for or how much my mind wanders, it helps. Get up, go the bathroom (I wash my face & brush my teeth first too) and then I sit down and meditate.
Same Time, Same Place - Whether you choose to meditate in the morning or at night, choose a consistent time and place so you get into a habit of doing it every day.5. Be Guided a€“ Try guided meditations such as the Chopra meditations, which are great and free!
Andrew Weil.And the simplest of alla€¦ a one moment mediation for you super duper busy bees!

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