5.3

Everyone can Meditate: 10 Simple Steps.

Meditation is an effective and simple tool for stress reduction, calming the mind, gaining clarity, increasing intuition, and concentration.

However, it only works when you do it!

Thinking of meditation, intending to practice, and learning it’s philosophy is helpful. But that alone will not give you the fruits of the practice.

Try it now with these 10 simple steps:

1. Find a quiet place.

2. Sit in a comfortable position, with spine tall but not tense. If a chair is more comfortable, you can sit tall with feet on the floor. Support the low back with a pillow if needed.

3. Close your eyes.

4. Bring yourself into the present moment. Become aware of your body and surroundings.

5. Take a few deep breaths and then sigh them out. 

6. Inhale through the nose. Exhale through the mouth or nose. Start to regulate the breath. Begin slow, rhythmic, deep breathing.

7. Start to observe the breath.

8. Allow the mind to wander at first. It may jump around, but will eventually become quiet.

9. Focus on a point between the eyebrows or the heart area where the mind can rest.

10. When the mind drifts, bring it back to the moment and become aware of the breath.

Start with one minute a day and increase as time goes on. Practice, practice, practice.

There will be days where you don’t want to meditate. I find that keeping a consistent practice, even if you meditate for only five minutes, will keep the momentum going. Try not to miss more than one day a week.

Be patient with yourself—the practice takes time to develop.

If you meditate daily, you will be able to face life with more peace and inner strength. The benefits are worth it.

 

 

 

author: Stacie Doorek

Image: Jem Yoshioka/Flickr

Editor: Lieselle Davidson

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Stacie Dooreck

Stacie Dooreck is the author  of SunLight Chair Yoga: Yoga for Everyone! books and offers Chair Yoga teacher training online and at the Sivananda Yoga Bahamas ashram. Stacie is currently a Stress Management Specialist for the Ornish Heart Disease Reversal Program in N. CA and teaches at Bay Area companies. Stacie is a Certified Sivananda Yoga Instructor (1995), Gentle Integral, and Kundalini Yoga certified instructor, based in Bay Area, California. Visit her website.