Suppose you read about a pill that you could take once a day to reduce anxiety and increase your personal health, well being and state of mind.
Would you take it?
Suppose further that this magic the pill has a great variety of side effects, all of them good, side effects like increased self-esteem, empathy and trust?
It even improves memory and reduces stress.
Suppose, finally, that the pill is all natural and costs nothing… would you take it?
This magic pill DOES exist, It’s called meditation.
Meditation can sometimes seem very complicated and difficult to learn.
However, that shouldn’t be the case.
A lot of people think mediation is just for hippies or monks, but that’s not true.
It has nothing to do with religion or spiritual practice.
Actually, it has been scientifically proven to be the best exercise for keeping a healthy mind.
It trains the brain as if gray matter were a bundle of muscles.
You work those muscles and they get stronger.
Just 10 minutes of meditation a day can have huge physical and mental benefits.
Meditation is a centuries old practice with devotees that number in the millions all over the world, with decades of published research verifying the many, many positive mental and physical effects of meditation on health and performance in human beings.
Meditation is one of the most effective and safe methods for managing stress in its many forms and can signifucantly reduce the symptoms and negative health effects of all of the chronic stress that people are subjected to on a daily basis in modern toimes.
Despite all of its’s postive benefits, meditation can seem daunting, challenging or downright impossible at first glance.
With thousands of gurus hawking the latest meditation styles or techniques that promise to make you one with the universe in just 20 minutes.
There is so much unnecessary myth, ego and mysticysm surrounding the topic of meditation, that it can seem impossible to get a fast, easy and simple breakdown on the facts when it comes to learning how to meditate.
The truth is… meditation is the most natural, easy and safe technique in the world for sharpening the mind, improving health and reducing stress… in fact, most people already slip into states of meditation all throughout their normal day without even realizing it.
This is known as “zoning out”, or daydreaming.
Conversely, this can also be seen as “being in the zone”, a state of mind characterized by seemingly effortless, high performance accompanied by a calm, zen-like sate of calm.
Thes are just 2 types of meditation that most people have already experienced, all we want to do is learn how to stimultae these states of mind consciously and at will.
In doing this we can reap the benefits of these mind states in our lives on a regular basis.
In this article we are going to go over everything you need to know to learn how to meditate fast and easily.
We will cover everything, from where to meditate, what you should do with your body, what you should do with your mind and even how long you should do it for… so you can start reaping some of the benefits of a quality meditation practice, fast.
Let’s get meditating… and get those benefits!
1.) Pick A Spot
Pick a quiet location somewhere that nobody will distract you.
I simply use my room because it’s quiet and there are no distractions.
If you live in a noisy environment meditate early in the morning or before you hit the bed, usually people are asleep and nobody will bother you.
Now pick where you’re going to sit, It can be on the chair on the floor on your bed… Wherever you can sit comfortably, I usually do it sitting on the floor on a pillow.
2.) Set A Time
Before you begin, you should decide how long you are going to meditate.
Many seasoned meditators recommend twenty minute sessions a day As a beginner meditating every day is far more important than the amount of time per day.
Try to aim for 5 minutes daily to begin either when you wake up or before you go to bed.
It’s way more beneficial to meditate for 5 minutes each day than to meditate for 30 minutes once a week.
Start small, then slowly work your way up to 10 or even 20 minutes every day.
Don’t just decide how long you’re going to meditate but also set an alarm before you do, you want to avoid thinking about the time and checking your watch.
As those 5 minutes pass, you will notice that during meditation time seems to move slower than usual.
3.) Set Your Posture
Some meditators say your legs should be on top of each other in a lotus position.
But for the beginners, it’s ok, if you just criss cross them Like this.
Now, whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
Traditional analogies say that your spine should be like an arrow or a stack of coins, one on top of the other.
You want to feel uplifted when you sit down to meditate.
However, it is still important that you are comfortable relaxed and your torso is balanced.
So that way, your spine supports all of your weight in a natural way.
Rolling back your shoulders should help a bit The traditional hand.
Placement involves resting your hands in your lap palms, facing upward, with your right hand, on top of your left, forming a cup shape.
However, your can also just rest your hands on your knees or leave them hanging down by your side, whichever you prefer.
4.) Close Your Eyes
While it is very possible to meditate with eyes open, I dont suggest it ss a beginner.
You might get distracted by any external visual stimulation that prevents you from focusing on calming your mind.
5.) Set An Anchor
Now, after you’re all set pick an anchor, an anchor is what you basically use to point your attention at.
You want to bring your mind back to this anchor whenever it wanders and believe me, it will wander.
6.) Focus On Your Breathing
You can focus on your breath. You can focus on a mantra. You can count to ten, and then repeat, I personally love to follow my breath Just place the attention on your breath as it comes in and follow it through your nose all the way down to your lungs.
Notice, how the body moves with each inhalation and exhalation.
Notice, the movement of your body as you breathe.
Observe your chest, shoulders, rib, cage and belly… simply focus your attention on your breath without controlling its pace or intensity.
When your mind wanders, which it will simply bring your attention back to the anchor.
You can also try counting your breaths… count one as you take in the first breath, then two as you breathe out… repeat this to the count of 10, then start again at 1.
7.) Relax & Be Patient With Yourself
When you notice your mind, wandering simply return to your anchor, count from 1 again and start over.
It’s perfectly OK to not stay focused, we all do it.
Many people worry whether or not they’re doing the meditation right.
You can’t really do it wrong.
Meditation is only a technique for relaxing your mind and body.
Don’t get upset with yourself.
If your mind is racing constantly during meditation, you will start thinking about what you think you should be doing.
All your troubles and worries will pop up in your mind.
You might even realize that you’re hungry…
Just trust the process, and repeat.
Keep Practicing Every Day & You Are On Your Way To Being An Expert Meditator In No Time!
The point of meditation is not to stop all of your thoughts, although that can happen.
The goal is to notice your thoughts, acknowledge them and gently push them away.
Basically, The whole game is just to notice when your mind is wandering and to come back to your breath over and over and over …, and when you do that it is a bicep curl for your brain.
Meditation is one of the simplest and most direct ways to improve your health, performance, mood and mindset to become better than yesterday, everyday.
Originally Published On: InterestArticles.com