Many of the most impressive people throughout history have placed high value on meditation, even in modern times. Perhaps the most common misconception about meditation is that it’s difficult and that you need some kind of superhuman mind control to be able to do it correctly. There are a million ways to meditate, but I’ll give you a very simple meditation with some ideas you can use to make your first times more fulfilling. The morning is a great time to meditate because your mind is not yet full of thousands of thoughts and to-do’s from the day.
When I achieve this state, it’s very difficult (at least for me) to remain awake, so it takes a conscious effort not to fall asleep. Just a few of the benefits that you can expect are lowered blood pressure, stress relief, increased healing, improved mood and brain function, just to name a few.
Then we have my favorites, which are expanded awareness and a sense of connection to the world. However, it is such a powerful method of improving almost every aspect of your life that it cannot be neglected. Here are a few videos I’ve created that will answer some questions on learning how to meditate, and calm your mind. Nor is meditation a one-size-fits-all kind of deal: it works for some people more than others. I have made remarkable strides in my life due to the daily practice of meditation, and Henri is right on the money with all the details he has provided in his write up. Also, if your mind wanders like a wild elephant in the jungle, that is, you have several thoughts, go with the flow. People around you will also start to notice the changes and comment on your personality, and that can also provide you with a reason to continue this habit! I’ve been looking to start meditating and need something simple and straight forward to start me off. I do notice that when I focus on my breathing throughout the day, even if for 30 seconds or 1 minute, my mind doesn’t wander. One thing that has helped me tremendously is to let whatever happens be okay, because it’s supposed to be there.
This is a very comprehensive introduction, thank you ?? I just wanted to add that whilst meditation has got this new-age image, it is something very old and sacred.
This is a very nicely detailed explanation of meditation and if I should decide to try it I’m coming here first. Instead of reading up on all the books on meditation, this article fits into just focusing on what matters. Plus, the house is quiet, there is a kind of ambient darkness that makes it much easier for me to relax. I guess a lot of people think you have to be a spiritual person to begin meditating, but actually it’s a useful tool for anyone looking to de-stress and recharge their physical and emotional batteries. It’s a different experience to have active meditation when running etc but no less fulfilling. It’s a fallacy that thoughts are a problem in meditation or that meditation itself needs to be difficult. Tweet Rana Waxman (818 Posts)Rana Waxman is a registered yoga therapist ERYT-500, with 20 years of teaching experience. This entry was posted in meditation, relaxation and tagged balance, meditation, relaxation, yoga, yogatherapy by Rana Waxman.
It shows how you are able to control your emotions which will spread to other areas of your life which leads to an emotionally balanced existence. Through meditation we attempt to go beyond the conditioning of the human mind and into a deeper sense of awareness and wholeness.
Close your eyes and start taking deep breaths to relax yourself, breathe in for 6 seconds, hold it for 2 seconds and then breathe out for 7 seconds. Now once you have relaxed do not move a single muscle in your body except your diaphragm, try to stay as still as possible. Now all you have to do is sit very still and concentrate on your breathing, when you find youa€™re getting distracted just calmly return your attention to your slow and steady breathing. Once you begin noticing the changes you will want to meditate more often and for longer which will make these changes even more prominent. Stretch beforehand, this will loosen your muscles and tendons and allow you to sit still comfortably for a longer period of time.
Meditation is an active thing; it is hard work to stay 100% focused on a single thing so you need to be fully engaged. Light a certain incense when meditating, this is a form of aromatherapy and can sometimes help with your concentration. You might add a video or a pic or two to get people interested about everything’ve written. I just want to say I am just new to blogging and site-building and actually liked your website.
Find a quiet undisturbed place in your house to meditate and set up an inspiring and vibrationally uplifting meditation space or altar.
Over time, while practicing in this same environment, the atmospheric vibration will change and become very uplifting.
At this point it can be helpful to repeat the mantra Om several times, at first out loud and then gradually mentally.
Now that you are comfortably in your steady posture in your meditation space, you should make a sankalpa, or resolve, commanding the mind to be quiet for a specific length of time – this will give a powerful instruction to the subconscious mind. Along with your deep breaths, start counting two or three seconds as you inhale and two or three seconds as you exhale to establish a perfectly rhythmical pattern.
Once your mind starts to calm down you should select a focal point, or lakshya, to concentrate on. Many people have asked how they are supposed to keep a regular meditation practice going while they are travelling. There are several things you can do while travelling to maintain the regularity of your practice. If your schedule is such that you will be spending the entire day in transit, the next best thing is to sit comfortably in your seat wherever that may be.
First select the most awesome songs on this earth a€“ the ones you just dona€™t want to stop listening to and start playing them in your play list. As many of you know, meditation is a really important part of my life and I’ve had a consistent daily practice for many years.
Many people find meditation intimidating because they don’t know much about it or don’t know where to start. A meditation practice is an extremely valuable tool in quieting the mind of internal chatter, reducing anxiety, increasing concentration, and promoting general feelings of well being (1).
Annie Lawless, Co-Founder of Suja Juice and Certified Holistic Health Coach (CHHC), developed a passion for health and nutrition as a teenager after years of managing her own food sensitivities. The truth is, more people than you know meditate regularly, especially the successful ones. Think Steve Jobs, Paul McCartney, Oprah Winfrey, and perhaps even most of the rest of them.
The evening is a great time to meditate because your mind is full of thousands of thoughts and to-do’s from a full day of wakefulness.
That’s ok, although it would be better to try to stay awake and ride the border of sleep and wakefulness. The cool thing is that this state, as well as different, deeper states that follow, is ideal for coming up with creative ideas, advice for yourself from your higher self, from guides, Jesus, Allah, or whatever you believe in.


You can be doing anything that doesn’t require a lot of conscious thought, such as eating, driving (generally), walking, whatever. Like with anything else, by all means immerse yourself in books, CDs and educational material, but remember that it is up to you to experiment and find what works.
In the beginning, your thoughts will be all over the place and you will notice yourself getting swept away by them.
Having a straight spine and good posture is important, especially when you’re sitting. If you’re having trouble meditating or just want guidance, there are always meditation CDs available. How people from different walks of life have reacted to meditation has been well-documented, and there is a lot of literature out there if you want to pursue it.
I know many people who live by a mantra in their meditation, so that’s definitely something you may want to try. I started trying to meditate around 2 years ago but never managed to develop a rountine or get in to the habit. It can seem pretty confusing with all the information out there, but in my opinion, it’s all pretty simple.
With all this writing and talking about meditating, I’m going to do a quick 5 minutes right now. My mind still wanders (a lot!) but your advice to just smile and acknowledge the wandering is spot on. I think everyone could use a bit of this to ease their minds and lives once in a while – even if it is just once in a while. I have quite a bit of fun exercising when my mind is at its worst, it’s tough but when I let it be it calms down and my whole day gets re-energized. However I read it and, believe me, I practised meditating by reading the article and the comments themselves!
The purpose of meditation is to clear your mind from all the distractions of life that take away from what you are really meant to be doing. This should be a position that you can comfortably sit in for long periods of time without hurting yourself. We do this because when the body moves it causes commotion within the mind, this will therefore help settle the mind and enter a meditative state.
After about 2 or 3 weeks of meditating every day you should begin noticing some changes, these will be different for everyone except for one thing, meditating will become easier and more natural for you. This is combination with meditation is an incredibly powerful form of exercise that connects your body, mind and spirit. The great yogis recommend we practice during Brahmamuhurta, or the hours between 4 and 6 am. Other times of day are less beneficial but are considered better than not practicing at all.
If your goal is to practice meditation 10 minutes per day, stopping after 8 or 9 minutes gives leniency to the mind and can eventually erode your practice.
If possible you should try to find a place that no one else will disturb - whether that is a corner of a room, a part of a closet, or a room set up just for meditation.
The resolve could be, ‘I will keep my mind quiet for 20 minutes’, or ‘I will meditate 15 minutes’. You only need to count consciously for a few breaths and the subconscious mind will take over.
Kevala khumbaka is the state of natural suspension of breath that advanced yogis experience. This is usually either the place between the eyebrows (ajna chakra), or in the heart center in the middle of the chest (anahata chakra). They may be on a plane, a train, in an airport, in a car, or a number of places which are not the most conducive to a regular meditation practice. This can consist of something as simple as a photograph of your main deity, your guru, and the Om symbol. Close your eyes and take a few deep breaths, imagining that you are in front of your main altar. I didna€™t dance with planned steps a€“ but the music made me jump and dance the way it wanted to! When you meditate, you focus your full attention in one area and the rest of whatever is going on in your mind and in your life falls away.
Let Your Thoughts Drift Away. When my mind starts firing up with thoughts of what I need to do that day, what’s bothering me, what I should eat for breakfast, my workout, etc. Use a Sound or Mantra. If you have trouble focusing your attention on stillness without something more specific to focus on, use a phrase or sound that you repeat to yourself and give purpose to your focus. Relax Your Muscles. A great way to allow your meditation permeate your body is by starting at your toes and relaxing each muscle all the way up through your body one at a time. She saw her health vastly improve when she began juicing and following a modified organic diet. If you don’t meditate already, starting the practice will make your life better, guaranteed. No time is better than any other (although it’s generally easier to achieve a deep meditative state in the early morning soon after rising), no method is better than any other.
When you approach this stage, it becomes possible for your mind to remain awake, but your body to fall asleep. I’m certain that Tiger Woods, in his prime, achieved a deep meditative state on the golf course, which allowed him to play rounds of golf more impressive than anyone in the history of the game.
I like to determine how long I will meditate before I begin, otherwise it’s easy to give up when it gets tough. Stretching before you start will help you relax and be more comfortable while you are meditating.
When I first started it was pure chaos in my mind and the rebellion was in full force when I tried to be silent.
There’s no use in forcing yourself to meditate hours on end if it is going to make you quit within a week.
In the beginning while your mind is in chaos, it can be overwhelming and frustrating, so just accept whatever comes your way. So, I started to devour the works of Deepak Chopra, Herbert Benson, Shakti Gawain, Wayne Dyer, Marianne Williamson, Maharishi Mahesh Yogi, and so many other luminaries. For example, I would think about losing weight, getting more exercise, going for a stroll in the park. Andrew Weil recommends this for breathing exercises each day – seems like a form of meditation by another name. It just felt right to me at the time, so if active meditation speaks to you then go ahead and do it. I know I didn’t feel quite comfortable with meditation long ago, but luckily my views have changed and so have yours. Whenever you catch yourself catching yourself, just bring your mind back to focus on your breathing or whatever you were focusing on.
Through clearing your mind your brain gets used to the quietness and becomes more aware of everything; this includes your emotions, your surroundings and all 5 of your senses. The trick here is to try and silence the thoughts in your mind by concentrating on the level and depth of your breathing; this will give your brain some much needed relaxation and allow it to regroup its thoughts.
It is also important to remember to breathe from your diaphragm, the air should feel like it is filling up your lower abdomen first and then it moves up to your chest. During these early morning hours the mind is very still and the energetic and thought vibrations of the world around us are few, which lends itself to better meditation.


It is better to practice 10 minutes every day, than to practice 2 minutes today, 5 minutes tomorrow, 20 minutes the day after that, and so on. When possible you should try to separate this space from the rest of the house with a door or a hanging curtain. It is common practice to set on the altar some photos of your main deity, your guru, or the Om symbol. Whatever you choose for your sankalpa be sure to finish the resolve to give strength to the mind and set up a good pattern for your practice.
In this state your mind will be very calm, because as the breath is calm so is the mind calm. Center your mind in that point, concentrating all of your prana (energy) and attention at that place. Usually more intellectual people will choose the space between the eyebrows and more emotional people will choose the heart center. Neither does it have to be too tough.Meditation I think is just rising above daily routine troubling thoughts like "Why-doesna€™t-X-have-lunch-with-me?" or "Why-did-that-guy-talk-to-me-so-rudely?", and chilling and feeling peaceful!So meditate in these unique ways. I pretend those thoughts are monkey bars that I am swinging on and I simply leave that bar and swing forward.
I like to think of something I need that day like “awareness “, “gratitude”, or “patience” and I repeat that word to myself.
This is one of my favorite meditation tips because it is a big part of practicing yoga, which is a moving meditation. To do this, focus on your toes and fully relax them, then the balls of your feet and fully relax them, then the arches, the heels, the ankles, the calves, and so on until you reach the crown of your head. I strongly believe everyone can benefit from stepping outside of their mind for a bit and allowing inner peace to cultivate. Annie strengthened her knowledge for health and nutrition through her work as a yoga instructor and during her training at the Integrative Institute for Nutrition to become a Certified Holistic Health Coach.
It doesn’t necessarily have to have a purpose, although you can certainly set a purpose for each meditation if you like.
All of this is fundamental to getting the most enjoyment out of your short time here on Earth. Once you’ve settled in, pick one thing to focus on, such as your breath, your muscles or even a candle.
Don’t overextend yourself, just have a comfortable posture that you think is good enough. Many subtle changes to your physical body can dramatically alter your mood and thought-patterns. In most of our busy lives, however, a regular daily practice at this time of day is quite difficult to achieve, and so meditating during this time frame is not a hard and fast rule. As an aid to concentration, it can be helpful to envision in your lakshya a bright white light, your main deity, or your guru. Setting up your portable altar in the hotel room and meditating as much as possible following the 12 points listed above is then possible. Understandably this can be quite difficult, however, the most important thing is to maintain the regularity of the practice - strengthening the samskaras (latent mental impressions) that you will meditate every day no matter what, rather than strenghtening the opposite samskaras that you only meditate when it is convenient and all the conditions are perfect.
You know those days where you’re so touchy that someone looks at you wrong and you’re like “WHAT?!?” That’s me without meditation. I don’t want my meditation to be spent stressing that I’m late for things I need to get started on in the day.
When I focus on that word and that word only, my mind does not have the capacity to wander. Breathing deeply and focusing on that breath is a great way to let everything else in your mind drift away. By the end, you will have relaxed every muscle in your body while focusing your attention on that relaxation and nothing else. We are so overstimulated in this day and age with constant connectivity – iPhones, e-mails, Instagram, TV, videos, etc. When not in the kitchen or on the road, Annie spearheads consumer education for Suja, which ranges from blogging on behalf of the brand, sharing her innovative recipe creations on Suja’s social media platforms and her personal favorite, one-on-one interaction with Suja fans.
You can sit in whatever way you want, just make sure your spine is straight and you are comfortable.
So, actually meditation did not work for me for a long time, and I would get up and walk away without completing my quota for the day.
In the long run practicing every day at 7 am (or some other time) will give you more benefits than practicing once per week during Brahmamuhurta and not at all on the other days.
Many people cover the altar with a nice cloth and keep there fresh flowers, incense, a candle or oil lamp, and one or several deity figures according to their religion or practice. You should coordinate the correct repetition of the mantra on the inhale, and the correct repetition of the mantra on the exhale. Before doing anything, I sit in a comfortable position, close my eyes, and appreciate the quiet stillness of morning before things get going. When beginning a meditation practice, you WILL have all sorts of thoughts come up and that’s 100% normal and ok. I like to follow my breath with my mind in through my nose, down the back of my throat, into my lungs and belly, and exhaling back up and feel each step in my body. When you catch yourself thinking, just notice that you are thinking about something, notice your thoughts, and return to focusing only on your breathing, even if you have to return your focus every two seconds. You can receive true, amazing guidance that will help you navigate this world to get the most out of it. Generally you should keep your hands on the knees or folded together in front of the body to help preserve energy. Try to be a witness of the extraneous thoughts, not being affected by them, but letting them go by as though you are just watching and not engaging with them.
Some people don't have a mantra, and it is acceptable for them to use the universal mantra Om. It has helped me develop concentration, clarity, emotional positivity, and a calm view of the true nature of things in my life.
For some other people it can also be acceptable to concentrate on an uplifting phrase or prayer, coordinating it with your breath. I savor my meditation practice because it is a way for me to step out of myself and turn everything off. This gets me to a place of deep calm that I try to carry with me and touch back in with throughout the day when things get hectic or my mind drifts to the negative.
As time goes on, you begin to carry that stillness into the rest of your life and feel more peaceful in the midst of the chaos and better equipped to handle whatever life throws your way. And the focus word or mantra helped me to calm down and prevented other thoughts from entering my head.
Slowly, by your focus on that one word and repeating it umpteen times all distractions will begin to fade away, I thought, and it worked for me. Bliss is a feeling that does not require external validation like getting a job, money in the bank, or the buying of a home. The daily practice of meditation has improved my life in so many different ways that it is difficult to document here. Are you stuck in a traffic jam a€“ look at the unique color and shape of the car in front of you!



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