Tai Chi

Meditation: the Art of Going Within- How to Meditate in Minutes

Meditation is one of the easiest methods you can learn to refuel your body, mind and spirit. While many of us have heard of the benefits of meditation, few of us actually want to spend the time it takes to learn how to meditate. We often cling to stress, fear and anxiety because we think we need these things in order to function in this fast-paced world.

Many people who have learned how to meditate have actually become more productive, healthier and maintain a peaceful composure. These people have found you really don’t need anxiety to be a productive member of society. If you want to learn how to reach your potential in a healthy and peaceful manner, meditation may be just what you’re looking for.

Here are My 7 Steps to Learn How to Meditate:

1. Begin by finding a quiet place where you will not be disturbed.

2. Sit down with your back straight. It is recommended to put your body in a position were you will be able to “forget” about it for a while.

3. Close your eyes and lift your eyes to a 10-15’ angle. As if you are looking up through the bridge in your knows, between your eyebrows. It should feel comfortable. Do not strain your eyes. This is a biofeedback technique to begin to slow down your brainwave activity.

4. Breathe in deeply 3-5 times. Inhaling slowly through your nose, exhaling through your mouth. Your breath regulates your mind. As you slow down your breathing, you will also slow down your thinking.

5. Relax your entire body. Begin at the scalp and simply send a warm relaxing thought to each area of your body as you slowly move from head to feet. Take 5-10 minutes to thoroughly move through your body.

Pay particular attention to the follow areas. These are where most people hide their tension: Tongue, relax your tongue, if it is pressed against the roof of your mouth, let it go back into the center were it belongs.

Neck/Shoulders
Lower back Pelvic Girdle
Hands / Legs and Feet

6. You are now in altered state of mind. You should feel, euphoric, light or very heavy. Depending on your cadence. Let yourself either do one of three things.

1. Drift into silence or

2. Visualize what you want or

3. Pray: Ask for help, guidance, healing or direction from your Soul.

7. When you are ready. Take in a deep breath and as you exhale, mentally tell yourself, I am going to count from 1-5, at the count of 5 I will fully return from meditation, being relaxed, refreshed, energized and feeling great. Silently count up, open your eyes, stretch your body and give yourself a few minutes to acclomate to your surroundings.

If you want to learn how to meditate, and you don’t want to spend time in a classroom with a bunch of strangers, you can learn from the comfort of your own home with my guided meditation CDs. For beginners, I suggest “The Art of Going Within: How to Meditate or Escape from Stress.” These CDs provide you with guided instructions and tips you can incorporate into your daily routine.

You don’t have to spend hours on end learning how to meditate. In under an hour, you can learn basic skills for getting in touch with your inner self, your Soul. Meditating on your thoughts and feelings is one of the best ways to release stress and anxiety in your daily life.

Once you learn the basics of meditation by practicing with guided meditation, you can calm your mind any time of the day or anywhere you desire. This is a great tool for dealing with high-pressure jobs or situations, and making split second decisions with clarity and purpose.

About the Author

Michaiel is a meditation teacher, author and professional speaker. He has a popular series of guided meditations, called, “Soul-utions”. Receive a free MP3 to test your body mind connection. Read other great articles on personal empowerment and change at www.RelaxationMeditations.com

Sakyong Mipham – Learning to Meditate

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