Meditating is easy and the benefits are profound. Here Are 6 Easy Steps to Get You Going

Meditating is easy and the benefits are profound.

Here Are 6 Easy Steps to Get You Going.

You’ve heard that meditation can benefit your health and wellbeing, but you’re not sure where to begin.

The key to successfully practicing meditation is to keep it simple. One of the simplest and most effect that I have found is the Mantra Meditation Technique

Mantra Meditation Technique
1. Choose your mantra. A mantra is a word or phrase that you silently repeat to yourself during meditation. The purpose of the mantra is to give you something to put your attention on other than your thoughts. You may wish to use the So Hum mantra. This is a commonly used Sanskrit mantra, which literally translates to "I am." It is often referred to as the mantra of manifestation. I like using the So Hum mantra because it is not in my native English language and does not trigger any additional thoughts.

 

2. Find a comfortable place to sit. At first, its best to find a quiet location where you won't be disturbed. There is no need to sit cross-legged on the floor unless that is comfortable for you. You can sit on a chair or sofa or on the floor with your back against a wall. You may support yourself with cushions, pillows, or blankets. The goal is to sit as upright as possible, you want your meditation experience to be enjoyable, so make your comfort a priority. Lying on your back is usually not recommended because most people fall asleep in this position, but you can try it if sitting is uncomfortable for you. The most important rule is that meditation can be practiced anywhere, as long as you’re comfortable.

 

3. Gently close your eyes and begin by taking some deep breaths. Try taking a few "cleansing breaths" by inhaling slowly through your nose and then exhaling out your mouth. After a few cleansing breaths, continue to breathe at a normal relaxed pace through your nose with your lips gently closed.

 

4. Begin repeating your mantra silently to yourself without moving your tongue or lips. The repetition of your mantra is soft, gentle, and relaxed. There is no need to force it. The mantra does not need to correlate with the breath, though some people prefer to do so. For example, if using So Hum as your mantra, you could silently repeat So on your inhalation and Hum on your exhalation. If you choose to correlate your mantra with your breath, do not become overly fixated on this. As your meditation continues, allow the breath to fall away into its own rhythm. The repetition of your mantra should be almost effortless. Sometimes it is helpful to imagine that rather than repeating the mantra to yourself, you are actually listening to it being whispered in your ear.

 

5. Do not try and stop your thoughts or empty your mind.  As you continue with this process, you will inevitably find that you drift away from the mantra. It is human nature for the mind to wander or be distracted. Do not get frustrated when this happens, just simply return to silently repeating the mantra.   Focusing on the sound of the mantra is helpful in preventing your thoughts from wandering.

 

6. Stop repeating the mantra. After 20 minutes, stop repeating your mantra and continue sitting with your eyes closed for another 2 minutes. Be sure to spend a couple of minutes relaxing with your eyes closed before resuming activity.

There are many different thoughts on this, but I recommend not using a timer for meditation. You want your mind to be completely free during this time and you do not want your mind (consciously or subconsciously) to be distracted by the anticipation of a timer going off. During meditation, I will open my eyes when I think 20 minutes has passed to check the time. Ideally there is a clock on the wall in front of me, but if not a cell phone is fine (cell phone in airplane mode of course).
If you find that 20 minutes is too long for you, start with whatever amount of time you can, and slowly build your way there.. Even a few minutes of daily meditation is beneficial. 

 

The benefits of meditation are greatest when practiced daily. Ideally, meditation can be done first thing in the morning upon rising and then again at the end of the day, preferably prior to dinner. I like to start my day feeling centered and balanced after my morning meditation. And I often think of my evening meditation as a “release valve,” allowing any stress or tension from my day to simply drift away.

Meditate in different places, different chairs and do not play music. You don’t want to have to rely on a specific setting for your mediation. Many people have told me that they can only meditate at home, in a certain chair, in complete quietness, with certain music playing. This is not a good habit to develop.
You want to have the ability meditate wherever you are at the time. Home, at a park, someone else’s house, in your car (not driving of course) or even on a train. Some of the best mediation sessions I’ve had have been in a noisy setting. And if you are feeling stressed during your day…. just take a break, close your eyes and give your mind a 5 minute rest by repeating your mantra.