effective instructions on how to meditate, which are both relaxing and profound. It is the integration of Buddhist mindfulness and insight meditation. It is designed to calm your mind, focus your attention and make you aware of your authentic nature. It is the meditation technique I use every day.
This technique is a powerful and ancient method for immediate stress relief, clarity and inner peace. Meditation practiced daily can provide tremendous scientifically proven health benefits.
*This is free and you can do it right now. How to meditate is very simple. Read the instructions below, sit quietly and do some meditation now.
How to meditate
1) Find a comfortable cushion or meditation stool and mat to use for the meditation ritual. Find a quiet place in your home to meditate. Your meditation spot is a sanctuary for peace and self-development and should be treated with the utmost respect and given its own permanent place somewhere in your home.
2) Set a timer to count down so you don’t get distracted by the time. At least five minutes and then try ten minutes, up to a maximum of 30 minutes. It is also helpful to meditate at the same time every day so that it becomes part of your daily routine.
3) Sit straight and upright to have perfect posture. Place your hands in the same position each time you meditate, either in your lap, with the thumb tips lightly touching each other (this is a meditation practice). mudra) or gently on your knees. Your perfect posture should be a balance between good structure and relaxation. Take a few deep breaths to consciously relax the shoulders and other tense areas. Expand on the inhale and relax into good alignment on the exhale. Gently close your eyes. Then create the resolve to sit still during the period of meditation. Very quiet.
4) Focus your attention on your breathing without changing your breath; just notice it. This is the anchor for meditation. Be aware of every breath you take during the meditation period. Whenever you find yourself distracted by thinking, gently bring your attention back to the breath and return to quietly watching the breath. Become the detached witness. When you get distracted, return to the breath again and again without judgment. *This is the practice of mindfulness.
5) Now that your attention is anchored on the breath, allow the mind to relax and relax into being. For the duration of the meditation, all you do is watch the breath, while at the same time allowing the mind to rest in an open-air dimension of complete acceptance and surrender. Give yourself time to relax. When a muddy glass is left alone, the dirt settles and the water becomes naturally clear. Just let your mind calm down and clarity will return. It is important to let things be as they are, especially breathing, and notice the openness of simply being without effort. *This is the practice of being effortless.
6) As you pay attention to your breathing and rest in an open and relaxed way of being, thoughts will rush in, images, sounds and sensations will occur, memories and plans will flow in. All these things are the representation of what is happening in the world. moment and should be left alone, untouched by any attempt to change, control, push away or cling to them; allow everything to move freely within the vast expanse of your relaxed open consciousness as you become the transcendent witness. *Noticing that your deepest identity is an open, limitless witness is the training in special insight
– discovering and familiarizing yourself with your enlightened nature.
Just let all these things be as they are, returning repeatedly to the breath as your anchor in the present moment, at the same time relaxing and letting go of the effort, resting in your open awareness, without doing anything instead, just being .
During the duration of the meditation, be as simple and open as possible:
1) Just sit.
2) Just breathe.
3) Just be.
…Rise slowly at the end of the meditation and take the taste of naturally peaceful consciousness with you all day long.