Learn How To Meditate- 5 Easy Steps
Have you ever thought about meditating? Many people have the desire to try but don’t know how to start. Others think it’s difficult and complicated, requiring a special skill. Yet, the most common obstacle seems to be a lack of time. The truth is…..we are all capable of meditating and the practice is a lot simpler than it sounds. It involves commitment and consistency!
For me, this has been a way of life for over 14 years. Although I never anticipated it would become a daily habit, the feeling of inner peace that I experienced kept me coming back for more. Meditation not only offered me a sense of calmness and relaxation, but it opened up a whole new way of thinking. Allowing my mind to have a few minutes each day to unwind has helped me boost my energy, sleep better at night and enjoy more self awareness.
Over the years, I have shared the benefits of Meditation with all those around me. I have seen, firsthand, how their lives transformed. Since then, it has been my mission to help others learn how to meditate. I have created an easy 5 Step Process to help you get started, but most importantly to stay on track!
1) Set the Time
1) Set the Time
The first step, after having the intention, is to set a time to meditate. You see, we all have a daily routine that we are accustomed to. Whether we are aware of this or not, we tend to follow the same patterns and rituals day after day. Since our subconscious mind is programmed to repeat this, our brain runs the show on “Auto-Pilot.” By creating a “new” time slot in our day for this practice, we are in essence altering the blueprint.
I highly recommend adding it bright and early to your morning routine, when you are typically refreshed and vibrant. But if your schedule does not allow it, anytime throughout the day would work. For all of us who love to sleep in (including me), this means setting your alarm 10 minutes earlier each day. Don’t worry… you don’t need to meditate that long. This just gives our body a little time to fully wake-up. If your mornings are too hectic, you can set time aside in the middle of the day (like during your lunch break) or in the evening.
2) Create a Feel Good Space
Before you learn how to meditate, it is helpful to align a space in your home, office or outdoor that will become your designated place. Choose an area that is peaceful and quiet and preferably facing East. Having a set place will help you stay committed to meditating daily.
I like to create a serene environment where I can relax my mind and body. The use of decorations, fountains or candles can help enhance the space. You can also add floor pillows to make it more inviting. Of course all of these things are NOT necessary in creating a daily practice. A simple mat, chair or bench will do.
2) Create a Feel Good Space
Before you learn how to meditate, it is helpful to align a space in your home, office or outdoor that will become your designated place. Choose an area that is peaceful and quiet and preferably facing East. Having a set place will help you stay committed to meditating daily.
I like to create a serene environment where I can relax my mind and body. The use of decorations, fountains or candles can help enhance the space. You can also add floor pillows to make it more inviting. Of course all of these things are NOT necessary in creating a daily practice. A simple mat, chair or bench will do.
3) Start the Meditation
3) Start the Meditation
Now that you are ready, let’s learn how to meditate. First, find a position that is comfortable for you. I prefer sitting Indian style on the ground, but you may be more comfortable laying down or sitting on a chair. They key is to feel completely relaxed!
The way I start my meditation is by taking a slow breath in for 4 counts, holding it for 4 counts and releasing it for 4 counts. I repeat this (4) times as I begin to feel my body relax. Other methods include focusing on a candle flame or listening to the sounds of water until your eyes naturally close. You can also use the 4 Phrases from the Hawaiian Healing Method “Ho-oponopono,” by repeating them over and over until you feel a sense of calmness. If you are meditating outdoors, you can peacefully tune into the sounds of nature.
As you naturally begin to enter a meditative state, thoughts may enter your mind. Some will appear valuable while others insignificant. The way I address them is by quietly saying thank you, but not now. Think of them like an ocean (our vast minds) with constant waves (our thoughts). We are never able to eliminate the thoughts entirely, but with practice we can bring this “ocean” to experience “calm” waters. Likewise, your thoughts will come and go, but with practice you will begin to enjoy moments of silence.
A common question people ask is…. How do you stop the thoughts? The answer is plain and simple…YOU DON’T! We have approximately 60,000 thoughts a day/ 2,500 thoughts per hour. To realistically stop them takes years of practice… Ask any Buddhist Monk.
While you sit there (or lay down), envision a white light gently entering the crown of your head. Allow it to slowly make its way down your body and heal any part that feels stress, tension or pain. Hold this relaxed state for as long as you can. The point is not to time yourself- as your first sittings may be only a few minutes long. The fact that you set out a time to do this is in the first place is a VICTORY! With practice, you will find yourself meditating for 20 minutes or longer. Yet, our goal right now is to focus on consistency rather than length of time.
4) Close with Gratitude
4) Close with Gratitude
This is actually my favorite part of the Meditation Practice! As you come out of this relaxed state, I propose thinking quietly or saying out loud (if alone) all the things that you are truly Grateful for! The key in this exercise relies on how you word it. I always start with the words “I’m grateful for…..” and include the things I already HAVE, followed by my desires to the Universe -things I don’t have yet. When combined with Powerful Affirmations they become a great tool in attracting continued blessings in our life.
When we are truly thankful, it sends out a powerful message to the universe. Asking for things using words such as “I want” or “I wish” sends out a vibration of lack. We want to thank the Universe, in advance, for all the things we want but have NOT yet received. Another way to attract them is by imagining what they would feel like if we already had them. Envisioning these desires while meditating is a powerful method to manifest them into reality.
5) Repeat Daily
5) Repeat Daily
When I started meditating, I quickly realized this should become part of my daily routine. Yet knowing that enthusiasm sometimes fades, I was eager to find the “Secret Sauce” of how to make this habit stick. Thus began my fascination with how some people are able to stay committed to an activity.
The “secret sauce” I was searching for was actually discovered back in the 1960’s by a plastic surgeon named Maxwell Maltz. He noticed that his patients seemed to take “about” 21 days to get used to their surgery results. Subsequent studies have used this time frame to show the benefits of applying our mind to the same task for a Minimum of “21 Days.” What’s so magical about this number? It seems to be the minimum amount of time it takes our brain to change a pattern. Although lifelong habits require our commitment for longer than 21 days, this is a wonderful starting point.
Now that you have learned how to Meditate, the 5th and Final Step is making this a priority in your life for at Least 21 Days. After reading this post, you may start out with great momentum! Yet over time, something might throw you off. It could be a long weekend or day when you just didn’t have the time. Know that it’s ok! You can pick up and start fresh the next day. The idea is to consciously make an effort, each day, until it becomes a habit. Once it’s part of your daily routine, you will begin to enjoy all the benefits meditation has to offer. If you feel you need guided meditations, I have created an entire library on my YouTube Channel.
The Benefits of Daily Meditation
The Benefits of Daily Meditation
So now that you have the tools to meditate, here are some scientifically based benefits you can expect to experience. (For a more detailed list check out https://www.healthline.com/nutrition/12-benefits-of-meditation)
- Stress Reduction
- Controls Anxiety
- Improved Self-Image
- Self-Awareness
- Increases Attention Span
- Improves Sleep
- Helps Control Pain
And remember…you wouldn’t go to the gym for a few days and expect to see results, right? Just like you would train your body for a while before experiencing a transformation, the same is applied to the brain.
In Summary
In Summary
- Set aside a specific time each day for your Meditation by adding it to your schedule
- Create an area in your home or office that you can feel comfortable and relaxed. If you choose an outdoor spot, try to face East, if possible
- Find a comfortable position and relax your Body and Mind. Attempt to quiet your thoughts by focusing on things like your breathing, a water fountain, or sounds of nature
- Close off the session with Gratitude, using the words “I am grateful for….” Combine this with positive daily affirmations
- Continue practicing your daily meditation for at least 21 days. If you miss one day, just pick it up the next day. Consistency is more important than length of time!
