Meditation is a wonderful tool for decreasing feelings of stress and anxiety, and increasing feelings of peacefulness, contentedness and connectedness. The best way to make progress with meditation and really get it to start working for you is to turn it into a habit. Don't listen to people who tell you meditation doesn't count unless you do it for half an hour at a time.
If you're new to meditation, doing some light stretches before beginning your meditation practice can help you loosen up any muscle tension that might make sitting still for a while uncomfortable for you.
Many of the experts out there are going to tell you to sit in a straight-backed chair with your feet flat on the floor, or to kneel with a cushion tucked under you for support. Before you begin your meditation practice, set your intention for the practice; what is it that you want to get out of this meditation session? If you start to get frustrated because your mind keeps wandering and you can't seem to focus yourself very well, don't stress over it.
At the end of your session, take a minute or two to appreciate the fact that you have begun your new meditation practice.
Even if it's not your set "meditation time", finding moments throughout your day to practice mindfulness and being fully present in the moment is a great way to strengthen and build your meditation habit and abilities.
When you start meditating and deliberately trying to quiet your mind, you will quickly become aware of just how many thoughts are racing around your head, all the time. I’ve been meditating for eight years now, and had so many positive benefits—reduced anxiety, stress relief, control over my emotions—that I never want to stop.  But, I can still remember eight years ago being a bit intimidated by the word meditation. Well, what I learned over the past eight years is that meditation is for everyone—whether you are a Buddhist monk or a beginning meditator—you are trying to reach the same state of stillness of the mind.  Here we’ll go through a step by step guide on how you can begin meditating starting today. You will see over time that itbecomes easier to let go of the thoughts that come into your head and yourmind during meditation becomes completely still. Meditation shouldn’t feel as if it is a chore, but rather should be a special moment in your day. It helps you stay present in the moment so that you can experience your life as it happens, rather than always being caught up in the past or the future, and it can help you gain a deeper understanding of your true self.
Make it a formal practice with time that you dedicate specifically to meditation in your schedule.
Maybe you'll get to the stage where you want to do it for that length of time, but don't start out trying to force yourself to be still for that long.
You're not going to be able to still your mind if you're thinking that the kids will be home soon, or that the baby will wake from her nap soon, or that you have a board meeting in an hour and you're expecting your secretary to bring you the agenda for approval any minute now.

And I'm sure you've seen all the pictures of yogis and swamis in full lotus position while they meditate. This is normal when you begin meditating -- it really is very common, and nothing to be concerned about.
Appreciate that, even though you may have had trouble focusing, there were moments when you achieved the intention you set. For more inspiration, sign up now for free access to her "Build Your Best Life" video course!
I’m a constant thinker, and felt totally overwhelmed with having to sit and quiet my thoughts.
To form a habit with meditation, you really want to do this ideally at the same time every day, for at least one month.This will help to create a ritual around your meditation, which will help you to develop a practice out of it. Eventually you will start to have brief moments of complete silence while you are meditating.
As you deepen your practice with time, you will feel as if you are coming home to a place in your soul every time you meditate.
By being able to train the mind to be still in quiet you can reach a meditative state at any time during the day. This is primarily because meditation helps in… Popular Articles anxiety February 23, 2015Neurontin Anxiety a€“ A Proven Fact after Research StudiesMost people who suffer from anxiety attacks greatly benefit from anti anxiety medications. And yet, for so many people, starting a regular meditation practice is a frustrating and difficult task. Try five minutes at first, and then when you're comfortable with that, work your way up in five-minute increments until you get to a practice length that feels right for you. But if you're not comfortable in such positions then try something else: lie flat on your back on something comfortable, or sit on a comfy couch with your legs crossed and your back supported. When you feel the frustration creeping in, just bring your awareness back to your breaths and start counting them again. Gratitude is the cornerstone to building everything you want in life, including a beneficial meditation practice! With practice, you will learn to deflect these thoughts and "quiet the chattering monkeys" so that you can find the inner calmness that you're looking for.
I pictured a Buddhist monk sitting on a mountain somewhere in Asia and thought there was no way I could ever be like them. One of the biggest barriers to beginner meditators is to let go all of the mental chatter your mind has.

But, what isn’t ok is trying to control those feelings or make yourself feel bad over having those thoughts.
Some days during meditation you will have brief moments where your mind is completely still. You can also start to try out different things like listening to calming music or ocean waves. All you need is five minutes and you can begin your journey into the practice of meditation. She is originally from the United States but loves being an expat so spends her time traveling and exploring new cultures.
The key is to find something that feels comfortable for you and your body, or you're just not going to keep at it. This will help you to focus inwards and free yourself of the many thoughts that come rushing to your head as a beginning meditator. During meditation, we don’t want to avoid the thoughts that come up, but rather detach ourselves from the thoughts. Helping others find their purpose and stay motivated towards their goals are her biggest passions. It's not the position you're in that's important here; it's the stillness and quieting of the mind that is important.
During this time, it is important to acknowledge the thoughts that come up and let them go.
This part definitely takes some training of the mind, but as you meditate more and more it becomes easier to let your thoughts go. If you have a really hard time letting go of the thoughts, you can gently tell yourself that you are taking the time to meditate and you will come back to them in a few minutes. If you find yourself very busy in a particular week, allot yourself as much time as you have available, and return to your normal practice as soon as you can. I often vary my forms of meditation between complete silence and darkness to ones that are guided with light from a candle. I try to imagine each thought as a balloon and as I tell myself to let go of the thought I see it floating and drifting away.

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