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13.04.2014
In this guide to How To Meditate in Ten Easy Steps you’ll discover the absolute easiest ways to make meditation a part of your life.
One of the biggest mistakes people make when learning is that they don’t set aside the time to actually practice properly. So, step one in our guide is this: set aside twenty minutes in which you don’t have to do anything. If there are other people in the house with you, let them know that you are going to be meditating for the next twenty minutes and that you don’t want to be disturbed. If you want to make a daily routine, you may find it helpful to set aside twenty minutes each day at the same time, perhaps in the morning or when you get home from work.
Put some plants in the room too and perhaps some paintings as these can create a suitable atmosphere too.
To eliminate the need to keep looking at the clock, just set an alarm for twenty minutes, or however long you wish to meditate for. Many practices include specific postures, which range from the sitting positions of Zen meditation to the mudras of Yoga, Buddhism and Hinduism.
However, for this easy guide to meditation we don’t need any specific sitting positions or hand gestures (mudras). Close your eyes and focus your mind on the breathing as it comes and goes between the space between your lips and nose. Many new meditators immediately find themselves wanting to try out more and more complex meditation techniques.
The reason why most people want to try more and more complex techniques comes down to their ego. Okay, this might seem like a weird thing for a teacher to say, but meditation isn’t divine.
One of the best things you can do with meditation (well, with anything, actually) is find a group of like minded people. If  you would like to discover more about meditation, my complete guide to meditation is now on sale.
Whether or not you meditate, you probably know that in order for something to function optimally it must be in perfect alignment, or at least pretty darn close. Checkout this My Yoga Online post from Kreg Weiss on the seven points of meditation posture. 4a) For general relaxation, your hands are in your lap, not too low, with the right hand in the left hand, palms up and the thumbs touching.
4c) For stimulation, which activates and frees the energy systems of the body (especially the Body, Speech and Mind), each hand has the thumb touching the base of the ring finger, and the fingers closed firmly, not too tight, round the thumb, and the hand resting palm down on each knee. 6c) The eyes look straight ahead, but very slightly lower than level or lower than the horizon. If you've been around meditation for a while you know that it's helpful with a lot of things.
With Labor Day around the corner, school-aged children from all around the country are either back in school or quickly preparing for a return to the classroom. I'm not sure why, but most people are reluctant to admit they would like to increase their overall happiness. If you pay attention to yourself and those around you, more often than not you will find that most of us suffer from a closed heart.


The truth is that we live in a society that consciously or unconsciously promotes the belief that if people can change their outsides that their insides will follow suit. For those parents of school-aged children, all you have to do is think back to when you were in school to appreciate how anxiety ridden the whole schooling process can be. If you're anything like me, on a daily basis you come into contact with people and situations that, well cause you to become frustrated. Although the word charka is foreign to most people, put simply, it represents an energy vortex found in the body that helps to regulate mental, physical, and spiritual health.
The reasons for meditation are as diverse as those who practice this ancient healing technique. Are you the type of person that stops to smell the roses, or are you a person that charges down life's path attempting to see as many of them as possible? For those who don't know, one of the main purposes in getting a good night's sleep is to allow your brain the opportunity to go into an alpha wave state. When it comes to stress and anxiety, most know that unless addressed through practices like meditation, these two silent killers can ultimately lead to physical and emotional distress. If you're like most people, your days are spent running around doing sometimes odd, sometimes purposeful things that hopefully amount to a life well-lived. With regard to health and well being, truth be told, I haven't yet found anything closely resembling the magic pill.
I don't know about you, but when I was a kid you could go out and play and no one could find you until you were good and ready to come home. Of all the meditation techniques practiced, one of the more challenging is Vipassana meditation.
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The majority of people simply feel like meditating, go and sit down and close their eyes, and then a few minutes later remember that they’ve left the oven on or that they have to make a phone call.
You need to allow yourself to relax and focus, and that means setting aside twenty minutes when you know you won’t be distracted. That way you will establish a habit and, before long, you’ll be practicing without even thinking about it. Any clutter in the room is going to put you off and distract you, as will any source of noise.
If there is something that means a lot to you and that helps you to relax or to get into what I call the “spiritual zone,” then include it in the room. Also, if you are a religious person, you might like to include some religious statues of whichever belief you follow. Imagine being in serenity, sitting so peacefully on the floor, not a thought on your mind when BUZZZZZ BUZZZZ BUZZZZ!
That’s because meditation is all about focus, and the last thing that will help you focus is an itch or a cramp. So, when you’re meditating and you experience the thought I need to do more say to yourself, “That’s my ego talking” and return to the simple technique.
Because when you think that it is some supernatural miracle you start to expect amazing things to happen. If you go into it expecting to immediately be enlightened or to find supreme happiness after ten breaths, you will get nothing out of it.


You will also get to talk to meditation with other people, which helps you to progress in your practice. The position of your neck is held tall while lightly tilting the skull down a few millimeters (by gently bringing in your chin).
The position of your mouth and tongue; your mouth can either be closed or just slightly open so air can escape (as if you were saying softly the letter AH). For most, the practice involves grabbing a cushion, plopping oneself down with eyes closed, and turning one's focus within. Emotional challenges, physical problems, and spiritual maladies are just some of the things that meditation can help provide both relief and insight into.
Unfortunately, this view on how to cultivate peace and happiness is focused in the wrong direction. Some use it to relieve stress and anxiety, while others use the practice to tap into their creative center. You will find that with a relaxed body and good posture, your mind automatically relaxed and your focus increases. So, sit on the floor (with a meditation mat) or a seat, make sure your spine is in good alignment and relaxed, your chin tucked in a little and that there is not itching or fidgeting going on. That’s why we’ll be covering basic breathing in this guide to how to meditate in ten easy steps.
The aim of meditation of to silence these thoughts so that you can focus your mind without distraction. Try counting your breaths, or focussing on the rising and falling of your abdomen, or, if you are stressed, focus on your hand as you clench and then release your fist (this is a great relaxation technique btw).
And here’s the very strange thing about meditation: the more you expect to get out of it, the less you will.
When, however, you enter meditation with a clear mind, when you don’t force meditation but you just sit back and let what happens happen, then you will see amazing results. Unbeknownst to most, while practicing meditation a tremendous amount of energy is moving up and down your body. Raise your shoulders up to your ears and then roll them back so that your shoulder blades move downwards. The tongue is relaxed in a natural position, or the tip of the tongue can lightly touch the roof of the mouth just behind the area where the gums meet the upper front teeth (this called Jiva Bandha).
Meditation is best when you are dedicates to it –and really, it’s only twenty minutes a day so it isn’t a big commitment. You’ll find that as soon as you accept your weaknesses—in meditation as in life—they will no longer have such power over you.
I will focus as best I can.” Never blame yourself (I know I’m hammering this point a little but it is very important).




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