How To Meditate

Although there are many forms of meditation, one of the easiest ways to start your practice is to use the Breathing or Mindfulness Meditation method. It is one of the most popular and practical forms of meditation that focuses your total undivided attention upon your inhale and exhale.

Plan Time To Meditate

It is essential to plan a daily schedule for your meditation practice. Carve out a time where you will do nothing else but sit and meditate. Generally, a good time to practice is first thing in the morning; your mind is still relatively calm and the practice will help you start your day relaxed and focused. Commit to 10 minutes every day. The benefits you will experience will give you the motivation to meditate for longer periods over time.  Use the guided meditation tracks to help you get started and keep you motivated. You can even use them at your office in the middle of the day. Simply put on your headset and drop out for 2, 5, or 10 minutes.

The Right Posture

You can choose to sit on a chair, or on the floor. The important thing is to be comfortable so that your body doesn’t distract you too much. Sit up straight and try to align your spine one vertebrae on top of the other as best as you can. Your hands can be placed in your lap, or at your sides.

Once you have found your sitting position, commit to it. You will find that if you change your original position, the new position becomes uncomfortable too and you will want to shift position again. As a result you will not gain the deep levels of relaxation possible and might conclude that meditation is not working for you. It will work. Just stay committed for the duration you have decided upon.

Focusing on your breath

In order to calm your mind you need to give it an object to focus upon. The breath is a great object since it is readily available. Start by closing your eyes and noticing your breath flowing in and out through your nostrils. Notice your inhale and exhale by simple observation. Notice the air brushing by the rims of your nostrils. Notice the brief pauses on top of your inhale and the bottom of your exhale. Do not verbalize or conceptualize anything. Simply notice your breath coming in and going out of your body. You will find that your mind will wonder off at times. No worries. Simply bring your mind back to the sensation of the breath flowing in and out. In … and out.

Tips to keep your focus

Use the following techniques when you find it difficult to stay focused on your breath:

• While breathing in count “one”, while breathing out count “two”, while breathing in count “three” while breathing out, and so on.
• While breathing in count “one, two, three, four…” until your lungs are full. While breathing out count “one, two, three, four…” until your lungs are empty.

Once your mind is focused on the breath you can let go of counting again.

Here are a few more tips to help you stay on track:

• Use a timer, or time the 10 minutes internally. If you find yourself looking up at the clock before the 10 minutes has elapsed, just keep going until it has.
• If you find yourself nodding off a bit, don’t worry, simply keep lifting your head and straightening your spine and go back to the breath.
• If you are listening to Guided Mediations at work, or anywhere there are potential distractions, use your headphones. This will help you stay focused.
• Your intention should be to encourage yourself. Don’t fall into the trap of criticizing yourself for falling into thinking patterns again. Simply bring yourself back to your breath.

Are you getting what this is about? Focus, intention, awarness-it’s simple, really. Perhaps not always easy, but definitely simple. You can do this.

Your Mindset

While focus is important, don’t focus so hard that you create tension. As your mind settles you can broaden your focus and start noticing other sensations in your body. Don’t interact, just observe quietly. This way of observing can be compared to sitting quietly in the middle of the forest. You are so still that the animals in the forest are slowly coming into the open. The animals are shy, so stay quiet and still. Don’t interact with them. Just sit quietly and then you will see the most prized of the animals living in the forest:

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