MEDITATION GUIDE FOR BEGINN ERS
1. Anyone can meditate. You’ve just gotta want it. Like any practice, you have to want to do it in order to achieve results. It can be hard to start a meditation practice because it seems so foreign from what we’re taught to do. But I have good news: Meditating is much simpler than we make it out to be. Beginning a meditation practice requires only your slight willingness. Your desire to experience something new is all you need to get on a new path.
2. SET THE MOOD.
It’s great to create a space in your home that is quiet, uncluttered and serene. This space can be dedicated to your practice. Keep in mind, though, that you really can meditate anywhere. You can meditate on a park bench, at your desk, in the bathtub, even on the subway. Meditation can become a part of your daily routine and you can do it anytime, anywhere.
Many meditation teachers suggest that you create a sacred space to meditate in. Even if you have a small apartment, you can set up a meditation pillow and light a candle. In this video I share how I created my Zen den and altar for my meditation practice.
3. YOU DO HAVE TIME TO MEDITATE.. YOU ALWAYS DO You have a minute to spare, right? One minute a day spent in stillness can change your life. Commit to one minute a day and use this practice to silence your mind and calm your energy. ď‚˘ The One-Minute Breath For one minute follow this breathing technique: Breathe in for 5 seconds Hold your breath for 5 seconds Release for 5 seconds Hold for 5 seconds Practice this breath pattern for one minute a day. ď‚˘
4. YOU CAN FIND PEACE IN YOUR PULSE Meditation can be as simple as finding your pulse. This foolproof tool from my book Miracles Now is very easy for meditation newbies. I call it Peace Is in Your Pulse because it improves your concentration and brings calm to even the most scattered mind. Sit comfortably cross-legged on the floor. Lightly close your eyes and focus on the space between your eyebrows (the third-eye point). The mantra (repeated phrase) is Sat Nam (which means “truth identified”). The hand position (mudra) is simple. Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip. On each beat of your pulse, mentally hear the sound of Sat Nam.
5. PEACE BEGINS WITH YOU This technique is a fantastic Kundalini meditation that’s fast, easy and effective. You can also do this meditation anywhere. Gently press your thumb against your index finger, then your middle finger, then your ring finger, then your pinkie finger. When you touch your index finger, say: PEACE When you touch your middle finger, say: BEGINS When you touch your ring finger, say: WITH When you touch your pinkie finger, say: ME Breathe deeply as you say each word. Go as slow or as fast as you’d like. Use this technique in line at the bank, under the desk in an office meeting or even in the middle of a fight with a partner or friend. This technique will get you through all kinds of crazy emotions and help you release resentment fast.
7. YOU CAN MEDITATE ANYWHERE — EVEN IN THE KITCHEN. If you enjoy cooking, it can be considered a meditative practice. Time spent in the kitchen is designated for creativity and helps you detach from your day, even if you’re just whipping up spaghetti. The next time you feel stressed out after a long day of work, cook a meal. Use your time in the kitchen to redirect your focus off your to-do list and onto serving your soul. Enjoy the process and then enjoy the meal!
7. YOU CAN MEDITATE WHILE YOU WALK. You can find a meditative moment even when you’re walking. Walking is actually a great time to meditate because it keeps us from rushing and allows us to slow down, calm down and get grounded. Try this simple meditation practice the next time you’re hustling to the bank on your lunch break, weaving through the supermarket aisles or hurrying to the office. Slow down just a bit and make your walk meditative. Take a deep breath with every step. Feel the soles of your feet and focus on being more grounded with each step Use a mantra while you walk. With each step recite this mantra: “I am, calm now.” Whenever you’re stressed, you disconnect from your body and your power. Get more grounded and connected with a walking meditation. You’ll actually enjoy your walk and feel much better when you arrive at your destination.
8. FIND YOUR ZEN WITH TECHNOLOGY. Many people blame technology for their stress, lack of connection and anxiety. Technology overload has become one of the primary stressors in people’s lives. But there’s a new trend happening with technology. Instead of being a source of anxiety or depression (or simply FOMO), it’s becoming a tool for stress relief. The growing trend is that people are turning to these channels for guided meditations, positive affirmations, empowering content and stress relief tools — all for free.