Meditation is a way to connect with yourself, release stress from a hectic day, or to totally relax. You can meditate sitting or lying down with your eyes open or closed – whichever way is most comfortable for you.
Use a scented candle, flowers, incense or some soothing music to help the relaxation process get started. For the hottest ideas in business and personal development, check out our interviews with fabulous female entrepreneurs from around the world. You wake up, and before even getting out of bed, your mind is already on the go, planning out the day ahead. Once you begin meditating, and practice it properly and on a regular basis, there will be no denying the remarkable changes that will occur in your life. There is no single way to meditate, in fact there are as many meditative methods as there are people who practice. It has taken time, but I have finally found a way to gain the inner peace and relaxation that accompanies proper technique. I also like to imagine, during the preparatory stages, that I am on the surface of a very choppy, rough ocean. For all you Juicy Geniuses who are about to begin your journey into meditation, don’t begin with expectations, let the results surprise you.
A Story Of Shameless Passion and Pursuit–How One Juicy Genius Turned Her Hobby Into A Thriving Business! The Juicy ColumnDebunking The Myth Of Success: 3 Sneaky Signs You’re On The Right Path Live Your Life Without Regret! Although a great number of people try meditation at some point in their lives, a small percentage actually stick with it for the long-term.
If you’re starting out with meditation, please don’t beat yourself up about your wild mind.
Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice.
The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion.
Meditation may lower blood pressure, improve blood circulation, or even lower your heart rate when practiced regularly.
Now a dedicated meditator, I have realized that incorporating this simple ritual into your schedule is one of the best ways to respect both your mind and body.
Spending simply ten to fifteen minutes a day on meditation is not much, but it will provide you with a window into your subconscious mind, which has a positive subsequent impact on your physical state and mental clarity.


Cast aside all of your previous conceptions about meditation, and start on your own personal journey to define a unique method.
This may sound ridiculous, but my meditation position places me right on the floor of my bedroom, with my legs crossed, facing my bedroom wall. If you live in a home with other people, let them know you will be meditating and that fifteen minutes of silence would be greatly appreciated. There is a stereotypical meditation posture that involves your index fingers and thumbs touching, but this is not a requisite. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable. It can help combat stress, fosters physical health, helps with chronic pain, can make you sleep better, feel happier, be more peaceful, as well as be present. Maybe those of you who already practise meditation could please add your comments of what has worked for you. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly.
I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence. Listen to what is around you – a bird chirping, a child laughing, or anything that is calming. I decided that a natural environment would probably be the most conducive to mental rejuvenation, so I set out to my backyard and plopped myself down on the grass. I try not to keep my eyes closed, nor wide open, with nothing in my vision to cause distraction (hence, the blank wall a foot in front of me). After a couple minutes of breath and mental vacancy, I slowly begin to submerge into the depths of the sea, where there is only complete stillness and dark. For example, you could do it for 15 minutes right after you wake up, or before you fall asleep (just as long as you’re not too tired!). Simply place your hands in a comfortable position, even together, but try to have them facing upwards. Share below your meditative techniques, and how you feel you have benefited from incorporating this simple pleasure into your routine. Profound thoughts about your past or future jostle with mundane thoughts  about what groceries you need to buy. In time you will learn to work kindly with the barrage of thoughts and you will find some clarity and peacefulness. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave.


Look at the colors of the trees, the waves on the beach, or a distant airplane soaring high in the sky.
Rarely do we find the time in our schedule to simply focus on silence, breath and peace of mind. I closed my eyes and began to focus on my breath, but within three minutes I had already accumulated about seven mosquito bites. I personally do not focus on a mantra, but instead place all of my attention on my breath–how it enters and exits my body. Through trying to clear your mind you can often find you have spent 15 minutes running a painful memory over and over. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirtythree”, simply return to “one”. That’s a length that allows you to settle your mind without causing too much stress on your body. Meditating in the evening before getting into bed will help you relax, sleep better, and wake up feeling refreshed.
If your mind starts to wander, which it probably will as a beginner, just come back to focusing on your breathing. Feel the air on your skin, the breeze going through your hair, and the motion of your arms as you walk. It can be very beneficial to animate your breath in the initial stages of your meditation, by imagining during your inhales that you are breathing in tranquility, strength, or any other disposition that you feel you want to embody. You can never expect to begin meditation and enter into the deepest state instantly; it will usually take a few minutes at least (or more, in the beginning). On your exhales, imagine that you are unleashing any tension, anger or despair you may feel. To focus in meditation means to pay soft attention to whatever you place in the centre of awareness. If you have a muscle that needs more relaxing, do it over until your body is completely relaxed. Focus simply on your breathing. It’s like a natural door that connects ‘inside’ and ‘outside’.
Think of something pleasant – maybe a babbling brook, a beach with the tide coming in and going out again, or anything that will help you relax.



Methods of meditation concentration music
Theravada mindfulness meditation techniques are known as resources
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