Here are some easy meditation techniques to get you started:
Technique 1: Breathing Meditation
- Sit in quite place where you won’t be disturbed. Wear comfortable clothes and find a comfortable chair (you don’t want to be so comfortable that you’ll be tempted to fall asleep. That’s why it’s better not to mediate in bed).
- Close your eyes
- Focus on your breaths - in and out, in and out, in and out. You can just pay attention to your inhaling and exhaling or you can count your breaths. Breathe naturally through your nose and just pay attention to your breath as you inhale and again as you exhale.
- When your mind starts to wonder (and it will), just focus on your breathing again.
NOTE: Some find it easier to focus on an object instead of their breathing. You can focus on an object such as a flickering candle if that is easier for you.
Technique 2: Quick Meditation
Quick Meditation Techniques Really Work
Quick meditation can provide just as much benefit as those programs that require hours of meditation each day. We live in such a crazy busy world where we’re bombarded with information 24/7. All the modern conveniences we’re fortunate enough to have don’t necessarily give us more down time. We’re busier than ever.
You probably thought you had to spend hours a day to meditate and that you couldn’t really see results for years. That’s Not true. You can change your life in just minutes a day, and you won’t have to wait years to feel the benefits.
There is so much conflicting information available about the proper length of meditation. The truth is that you can gain benefits just by meditating 1 or 2 minutes at a time. If you meditate for a minute 8 to 10 times a day, you will start seeing results. The key is consistency; you have to do it every single day.
If you’re one of those people who just can’t seem to find 15 minutes for a meditation session, just commit to incorporating meditation minutes throughout your day (every day).
During the day, take a 1 or 2 minute meditation whenever opportunity allows – when you’re at a traffic light, when you’re watering flowers in the garden, during TV commercials, or when you just need some clarity.
The good news is that you can’t get it wrong and that it gets better the more you do it whether it’s a minute or an hour. Be consistent and meditate every day.
Benefits of Meditation
One of the most significant benefits of meditation is that it helps quiet the mind. Why is that important? When you relieve your mind from your thoughts and become still, there is no resistance within you. As your resistance subsides, you free your mind from worry and struggle. This is what inner peace and happiness feels like.
Why else do we meditate? Releasing your resistance can bring on a whole host of benefits to you spiritually, emotionally and physically. You’ll start to see huge changes in your life – you’ll start attracting the things you want and you’ll want to maintain your newfound positive state so your old negative thoughts will no longer take over.
Another one of the great meditation benefits is that it is a fast and reliable way to help you focus on now and just allow whatever happens to be okay. The more you meditate, the more you will be able to carry this feeling of allowing into your daily life.
That’s Huge! It helps you to embrace 'what is' instead of 'struggling against’ something. Once you have started this awareness journey you can’t go back – and that’s a very good thing.
Other Benefits of Meditation:
- Promotes feelings of happiness
- Reduces stress
- Lowers blood pressure
- Enhances your ability to learn
- Eases pain associated with tension in the body
- Lessens anxiety
- Helps you gain clarity and insight
- Increases optimism
- Fosters resiliency
- Makes you feel more focused and alert
- Boosts self confidence
- Helps you sleep better
- Diminishes PMS symptoms
- Reduces chronic pain
- Slows down the aging process
- Produces a feeling of inner peace
Don’t let these common meditation myths prevent you from trying this powerful life changing tool. Have you held these common meditation misconceptions?
It’s for those “new age” or “super religious” people: Millions of people of all different cultures and backgrounds meditate in the US and worldwide. Almost all successful people understand the benefits of meditation and incorporate it into their lives.
It's too hard: You'll be surprised just how easy it is to learn how to meditate. If you can close your eyes and breathe, you can meditate.
I don't have time: You can get all the benefits of quick meditation as you do from those who meditate for hours, as long as you do it consistently.
My friends and family will think I’m weird: Your friends and family will be in awe of the wonderful changes they see in you and before you know it, they’ll be asking you for meditation advice.
You've got nothing to lose and everything to gain - try meditation and reap the benefits.