| Here is a step by step process on a type of | | | | pearls. That is the kind of big breath that you |
| meditation that will leave you feeling refreshed | | | | want. Feel like you can't breathe in any more and |
| and ready for the day! | | | | that you are about to burst. Take it in nice and |
| 1. Finding your silent space. | | | | slowly, and exhale out slowly. What I have found |
| Find a way to make white noise to block out the | | | | helps is breathing out of my nose for meditation. |
| noises around you. If you have access to a white | | | | To do this, cover one nostril. So, for example, |
| noise machine or fan, turn that on to provide a | | | | breathe in slowly through your right nostril for 3 |
| constant noise to block what is going on around | | | | to 5 seconds. Hold that breath for a couple of |
| you. If that is not available, go to SimplyNoise to | | | | seconds. Then cover your right nostril and |
| play a white noise loop or download a file. If you | | | | breathe slowly out of your left nostril. Keep doing |
| would rather have an application, download Noisy | | | | this alternating pattern for the duration of your |
| for Macintosh. If you don't have access to the | | | | meditation. This controlled breathing will help you |
| internet, look around your house for noise | | | | relax. |
| canceling headphones, earplugs, or a towel to | | | | 5. What to think about |
| wrap around your head. If necessary, even plug | | | | Most people don't really understand meditation. |
| your ears like a little kid. Anything to get peace | | | | They say "unless your mind is completely clear, |
| and quiet for meditation. | | | | you fail". That is very difficult in ANY stage of |
| 2. Sitting yourself down | | | | meditation. Thoughts will come into your |
| Figure out the position you want to be for | | | | consciousness. I have found two effective ways |
| meditation. Some people like lying down, others | | | | of dealing with these thoughts. |
| like sitting on a chair. If you are lying down, DO | | | | 6. Dealing with thoughts in your meditation |
| NOT lie on your bed. I did that once and fell | | | | Whenever a thought comes up, you can say in |
| asleep for two hours. Lie on carpet or hard | | | | your mind "Look, thought. I know you want to be |
| ground to ensure that you are relaxed or awake. | | | | important. Maybe you are really important! But |
| If you are sitting up, you don't need to be in the | | | | right now, I am focusing on being calm. If you are |
| lotus position. Just find somewhere where you can | | | | really all that important, you can come back later, |
| sit up with your back straight. | | | | after I am done meditating." Another method I |
| 3. Setting the time for meditation | | | | use is to let go of the thoughts. I think of each |
| Now you need a way to time yourself. You could | | | | thought as a cloud, and when it comes to me, I |
| meditate for just as long as you wanted, but I've | | | | don't get caught up in the thinking. Instead of |
| found that setting a time limit for meditation is | | | | letting the story play out in my head, I take the |
| helpful. Go find a kitchen timer, oven timer, egg | | | | thought, imagine it is a cloud, and let it float away. |
| timer, watch timer, cell phone timer, or iPod timer. | | | | Now you know some basics of meditation! It |
| If none of those are available, you can go to | | | | really isn't that hard. Just make sure that you |
| Online Stopwatch and use their full screen | | | | schedule a time during your day to do this |
| countdown timer. If this is your first time | | | | meditation. I find that earlier in the day, after I |
| meditating, set it for a short time - 3-5 minutes | | | | have showered, when I am still fairly calm (and |
| works well. If you are more advanced, you can | | | | tired) is the best time to do this. If you want to |
| do more time. | | | | expand on your meditation time, you can |
| 4. Starting the meditation | | | | meditate right after getting up, and then right |
| Set your timer for however long you want to | | | | before you go to bed to relax you. Good luck |
| meditate. Now the meditation will start! Start the | | | | with your meditation! I find meditation to be |
| meditation by taking a deep and full breath. | | | | fulfilling and give me lots of energy and focus |
| Pretend like you are about to dive off a boat into | | | | during my day. Hopefully this tutorial will give you |
| the ocean, to go searching on the sea-floor for | | | | some guidance! |