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27.01.2015
In our era of 24-hour digital distraction, the art paying attention is increasingly difficult. Basic meditation, the practice of doing nothing and being tuned in to your own mind at the same time, can be frustrating at first.
Meditation In 12 Steps Pinterest Pictures, Meditation In 12 Steps Facebook Images, Meditation In 12 Steps Photos for Tumblr. After you start practicing, look for greater clarity and focus in the way you approach your day-to-day life, how you problem-solve, and how you relate to others and the world around you. We'd love to hear how mindfulness practice is changing your life, so please share your experience on our Facebook page. Start to practice deep breathing in a quiet place, although with time you will be able to focus even with disturbances around you.
This site is meant for informational purposes only and is not meant for medical diagnosis or treatment. 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!
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.
But research shows it reduces stress and increases focus. Here are some simple steps to get you started.
Through our retreats and programs, we have seen that contemplative practices, such as mindfulness, foster resilience, well-being, and compassionate concern for others. It may not seem this way, but that is only because we have been accustomed to associating with our distressing thoughts and emotions. It’s no wonder we disconnect from peace during times of high stress and anxiety, because it is during those times our breath becomes fragmented and shallow. It is helpful to picture yourself (the true sacred peace) as the observer of these thoughts and emotions as if they are images on a movie screen.
If we do not deal with what is troubling us, however, we will continue to face the same issues over and over again. 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. But before getting started you might like to bookmark this page (CTRL + D on your keyboard) or join us on Facebook.
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.
If you have balance problems at first, run your hand along a wall as in the very first picture.
Instead, you should aim to look four to five steps ahead of you; just enough to know the immediate terrain you will walk on. In fact, statistics show that up to 77% of people in the USA report feeling physical symptoms related to stress. 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.
Yoga, Tai chi, qigong, painting, walking in nature, and exercise are just a few examples of ways to be present. Thoughts create our reality, and just as much as you are in control of reacting to negative thought patterns, you are also in control of cultivating inner peace.
Sometimes it is helpful to visualize your breaths cleansing all aspects of your life, with all the negativity released through the outbreath. These emotions are trapped energy and experiencing and honoring them will allow you to let go of them once and for all. 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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