| Meditation is defined as "The act of continued or | | | | meditation. Be sure to stay mindful of your body |
| extended thought, reflection, or contemplation". It | | | | during and after. Meditation isn't all about sitting on |
| is used by millions around the world to relax the | | | | a pillow, it is also about finding the still point of |
| physical body. It is also used to accelerate and | | | | your mind while moving. |
| amplify spiritual enlightenment and growth. | | | | 6) Feeling negative emotions is a good sign. When |
| Meditation gives you a way to deal with the | | | | you're feeling sadness, anger, or fear during |
| stresses of everyday life, and will also help you | | | | meditation, it means you are revealing layers that |
| both feel and look younger and more alert. There | | | | you have previously pushed from the forefront |
| is no way to practice meditation incorrectly, but | | | | of your mind. Don't ignore these feelings, embrace |
| there are ways to ensure you are meditating at | | | | them, try to understand them. |
| maximum effectiveness. In this guide, you will be | | | | 7) Don't push yourself. Beginners and long timers |
| given a 10 step list for effective meditation. | | | | alike, it can be frustrating to stop yourself from |
| 1) Daily practice. You don't need to have a set | | | | thinking. Don't force it. If you're having troubles |
| schedule. This doesn't mean you need to take | | | | and your thoughts are wandering, accept it and |
| several hours out of every day just to meditate. | | | | observe them. |
| Try to fit it in your schedule. Simple breathing | | | | 8) Practice Compassion. Begin by following the |
| exercises before bed and when you wake up in | | | | breath, after you're comfortable, think of the |
| the morning are a good start. In general, being | | | | world. Move from loved ones to the rest of the |
| constantly aware of your body will help you stay | | | | world. Imagine the sicknesses and the pains of |
| in a good state throughout the day. | | | | the world. Embrace the feelings and let them go |
| 2) Mindfulness. This is a good method to practice, | | | | into an unconditional love. Imagine the pains going |
| because it doesn't take up any time. Paying | | | | from a black tar to a blue sky. |
| attention to your body is the focus of this. | | | | 9) Eat Healthy. A healthy diet can make or break |
| Noticing little things about your breathing or | | | | your mental health. It will help all aspects of your |
| reactions to events. | | | | body, physically and emotionally. |
| 3) "Follow the breath". This is a term commonly | | | | 10) Music and ambient noise. Having the right |
| used in meditation circles. It involves inhaling | | | | music or ambient noise can help with mindfulness. |
| through your nose, and feeling the air going into | | | | Sitting back and relaxing while you listen to your |
| your lungs, before feeling it leave. Beginners should | | | | favorite sounds or CD and meditate might just be |
| count to 10 to help stay on pace. This is a main | | | | the trick for you. |
| fundamental of meditation. This will become much | | | | These is just a basic guide to help you meditate |
| more natural with practice. | | | | to the fullest extent of your abilities. For more |
| 4) Reading. Reading may help you achieve a | | | | information on specific techniques, there are many |
| meditative state. It will help you stimulate | | | | CD's, books, videos, and online articles that can be |
| thoughts and will help you reflect on your own life. | | | | a great asset to your meditating. |
| 5) Exercise. Some would call this physical | | | | |