How to: Meditate in 5 Steps

Meditation in 5 Steps!

1.  Make Time For Meditation.  Even thought your day may be very busy it is so important that you find time to meditate .  Meditation is most effective when you do it regularly, rather than sporadically.   Some people will find a five minute meditation worthwhile, for others, the benefits of longer meditation are well worth the time.

2.  Find a Quiet and Relaxing Space.  It’s important when you’re starting out that you avoid rooms or spaces that will distract you or grab your attention. Turn off any TV’s, phones or other noisy electronics. Playing music can help out beginners to keep your mind from wandering about.  Make sure the music you choose is calming and it’s best if there are no lyrics.  Sometimes you may be temped to sing along, this would defeat the purpose of meditation.  Meditating outdoors can be very effective as long as you choose a time with low traffic.

3.  Sit on level ground.  It’s best to find a flat surface to sit on.  You can sit on the ground, the grass, a chair or any other level ground.   Most people sit on a cushion if the ground is uncomfortable.   The important thing is to keep your back straight, this will help with breathing.  Try to tilt your pelvis forward by sitting on the forward edge of the cushion.  Starting from your bottom, support the whole weight of your torso, neck, and head. Relax your arms and legs. They don’t need to be in any special position, just as long as they are relaxed.

4.  Relax everything.  You need to completely let go, relax every muscle in your body to the point where you don’t feel like you are using any muscles to hold yourself up.  You may find that you can’t relax them unless you adjust your posture so that you are better aligned.   This will usually happen with muscles near your spine.

5.  Silence your mind and Listen to Your Breathing.   Start with very deep breaths, breath in through your nose then out.  Listen very carefully to the sound of your breath filling your lungs.  Slowly start making your breaths a little more shallow until you are still and breathing softly.   Next is the hardest part of meditation, silencing your mind.  It is so hard to clear out the thoughts of the day, thinking about work, children, laundry or bills.  You have to find a way to just focus on your breathing.  Once you’ve trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially “clearing” your mind. This requires tremendous discipline.  If you catch yourself starting to “think” again, start your breathing over and focus on that.  The sound of your breath is very soothing and good way to distract yourself.  Over time this will become much easier to achieve.

One thought on “How to: Meditate in 5 Steps

  1. The easiest way to start your meditation breathing is by using the 4-7-8 breathing exercise. You can find more information on Dr Andrew Weil’s website. You breathe in through your nose for the count of 4, hold your breath for the count of 7 and breathe out through your mouth for the count of 8. You only do this 4 times and you will feel your body relax. This can be done anytime when you feel tense throughout the day. Check out his website for other breathing techniques, Also, Pandora has an excellent meditation music station that I find helps me focus and blocks out noise around me. If you don’t want to listen to music, try ear plugs.

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