| Meditation has a tremendous impact on all aspects | | | | STEP 4: Stop the mind chatter by saying or |
| of life once you have gotten the techniques down. | | | | thinking "stop" or "next", every time a thought |
| There are countless books written on meditation. | | | | pops up, then the thought automatically |
| However, I continuously see that my clients have | | | | disappears. If needed, distract your mind from |
| an easier way learning to meditate by following | | | | thinking, by focusing on your breath in/out, on |
| the easy outline below. Please do modify these as | | | | relaxing one body part after another, or listening |
| you see fit yourself, since we all are comfortable | | | | to some meditation audio. |
| with different ways. A problem that many face is | | | | STEP 5: Once you are all set, sitting down |
| the difficulty to get started in a way that | | | | comfortable, start scanning (feel for) your body |
| encourages them to continue. Constantly, I | | | | from top to toe. Anywhere you feel tension, |
| encounter people who have tried to meditate on | | | | contract that area while taking a deep breath in, |
| several occasions, but stopped since they cannot | | | | hold your breath five seconds if it helps. When |
| "get it to work." What does not work is the ability | | | | you breathe out, imagine all the tension releasing |
| to quiet the mind. Often the amount of thoughts | | | | and going out with your breath. You will get |
| swirling around in the head actually increases the | | | | better at relaxing this way every time you |
| moment people start to meditate. I consider this | | | | practice. |
| to be the largest obstacle for making meditation a | | | | STEP 6: Once your body feels more relaxed, you |
| daily habit. The solution is rather simple once you | | | | can start to focus more on your breathing. You |
| start applying it. | | | | should learn diaphragmatic breathing, to get the |
| STEP 1: Be comfortable. Pad with towels if you | | | | most health gains. This is how all babies and kids |
| are uncomfortable, e.g. under your legs/knees | | | | breathe automatically - all the way down to the |
| ankles. Wear comfortable clothes. Not too cold or | | | | stomach. If your chest moves when you breathe, |
| too warm. Socks often make it more | | | | then you are a shallow breather. If your stomach |
| comfortable to keep the legs crossed. | | | | moves when you breathe, then you are a deep |
| STEP 2: Straighten your spine. Sit on a thick pillow | | | | breather. When we grow up, we have a tendency |
| or something that elevates your buttocks. This will | | | | to gradually become shallow breathers due to |
| bring your spine into a natural relaxed position, | | | | environmental stressors getting the best of us, |
| makes crossing your legs much easier, and | | | | which in the long run can make you more anxious, |
| benefit your mind/body more. I suggest that you | | | | stressed, fatigued, and sick. Deep breathing can |
| have a wall or something supporting your back, | | | | add significant benefits to your health. Feel the |
| so you can really relax and just lean back. Later | | | | healing air and energy when you breathe in. Let |
| on once you get better at meditating, you can | | | | the stress and tension go when you breathe out. |
| start to do it without support and see if you are | | | | STEP 7: Do it every day to benefit from the |
| comfortable with this. | | | | cumulative effect. Start meditating just five |
| STEP 3: Keeping the mind at ease. DO NOT close | | | | minutes or so. This way, you will not have the |
| your eyes while meditating until you are able to | | | | excuse of not having time to do it. Also, for a |
| quiet down your mind. Reason being that while | | | | beginner it can be mentally fatiguing and |
| keeping your eyes open, your mind will be | | | | discouraging to try keeping the mind quiet any |
| distracted by whatever you are looking at, and | | | | longer while meditating. After a week or so, you |
| thereby, your mind will not start to think about | | | | can up the time to ten minutes. I notice that I get |
| tons of things. Usually, the outdoors is a great | | | | the most benefit from meditation when I do it |
| visual distraction. Keep your eyes on something | | | | both morning and evening, anywhere between |
| that pleases them. Relax your vision, do not | | | | 10-45 minutes at a time. |
| focus. Remember it is all about relaxing all your | | | | Now, kick back and enjoy, and do your best to |
| senses, giving them a break from the everyday | | | | make this a daily habit. I have never once had a |
| hustle & bustle. Also, make sure no one will come | | | | client who has not seen tremendous positive |
| and interrupt you, inform them before you start | | | | results in their lives once the have made |
| your session. Once you get better at it, you will | | | | meditation a daily habit. After three months or so, |
| be able to close your eyes without thoughts | | | | the cumulative effects of your daily practice will |
| coming at you from left and right. | | | | be very evident. |