Basic Meditation Techniques

Meditation is not all about silencing your mind chatter, rather it is becoming aware of what it is saying. The easiest way to start out with meditation is to do deep breaths in and out, all the while the only thing you think of is “I am breathing in, I am breathing out, I am breathing in, I am breathing out”. After some practice you will find that you reach a point of “nothingness” and that is the point you want to get to. Where nothing exists but you and your breath.  It is so worth it because after just a couple times you will notice you come back to this real life, feeling refreshed, at peace, not a worry in the world. For me, even 5 minutes of not worrying or trying to control life, makes me feel good. Try matching your breath to this image and watch how your mood immediately slows down.  This is also great for anxiety!  Watch here! Meditating on a regular basis can achieve this for you as well as countless other experiences including waking up your intuition. The more often and the more regular you meditate the faster you will open to your gifts to grow them. That and finding peace in all situations by not reacting like you used to and seeing the chaos around you as it “just is”…no emotion, it just IS. I recommend at least 15 minutes 5 times a week for starts.

Here are a few other simple techniques.

The breath: The breath is what you can start with. It is always there for you, even when you’re not meditating, and is a very useful way to develop attention in this simple activity in the present moment. You can direct your awareness to the sensation of air passing at the tip of your nose, or the expansion of your belly, whichever is easiest for you to notice and follow. Having an open and relaxed, inquisitive attitude about this simple physical process, being aware of the starting of the in-breath, through the entire duration of the inhale, up to the end, then switching to the out-breath, its arising, its duration, and completion. Then invite the attention afresh with the next breath, and the one after that, just observing the sensation. It is completely normal to get lost and catch yourself thinking random thoughts. It is okay, just resume back to mediation. Allow the thought to pass and just take notice without emotion and then go back to the breath.

Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.

Find peace during stressful times. Meditation doesn’t have always be a formal event. If you get irritated, by all means, retreat to a quiet spot you can find (preferably outdoors), and do some deep breathing until you find your grounded again.

Make it a time when you know you will not be interrupted. If you know you have a phone call coming in soon you will not be able to focus on the mediation.

Listen to guided meditations or have relaxing music play to keep you focused.

Some meditations are just to ground down, re-center yourself, and be in the “void”, in the nothingness and some meditations are for a purpose with an intent behind them, such as Meeting your Spirit Guides, or feeling love around you etc

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