How to Meditate Effortlessly

Member

By Langley Cornwell
User-Submitted Article

Article Rating: (31 Ratings)

Meditation

We all need to relax and reduce stress. Why not learn how to meditate? Meditation is an age-old technique; an excellent way to reduce stress and slow down. Some even say meditation is a path to spiritual enlightenment.

Don't let the term 'meditation' intimidate you and keep you from trying this beneficial way to achieve total relaxation. Yes, there are many meditation techniques. But there are easy ways to meditate as well. Simply put, meditation is about being present. Nothing more. Nothing less.

Difficulty: Easy

Instructions

Things You'll Need:

5-10 minutes (to begin with, you can obviously increase the time as you wish)
a chair or comfortable pillow/mat
loose, comfortable clothing
quiet

Step 1

Sit in a quiet place with your eyes closed. Ground your body, sit heavily and firmly on your chair. Gently shift to become more comfortable, ensuring that your entire weight is equally distributed. Now take time to relax into your body. Only then will your mind begin to open. Continue to adjust your posture until you find the most comfortable position, sitting as straight as possible. Your goal is to remove your attention from the outer world.
Step 2

Relax your neck by very gently moving your head in small circles, or backwards and forwards and from side to side, whatever feels comfortable to you. Lower your shoulders or roll them a few times. Mentally scan your head, neck and shoulders and let go of any tension you identify. Release any tight, sore areas in your body. Do this by slowly breathing "into" any tense spots. Take your time. RELAX
Step 3

Breathe mindfully. Put all of your attention on your breathing, noticing how it feels for the air to come into your body, for your lungs to expand, and for your diaphragm to recoil. Allow your attention to follow each breath until you are too relaxed to remember to do so. It may help to imagine watching waves on water. Just let it be how it is. As you notice your breath it may be shallow, uneven or jerky. Remember: it's OK - however it is. No judgment. You're observing with attention and affection - every inhale and exhale.
Step 4

Now let your mind wander. Let all specific thoughts pass peacefully by. You will continue to have thoughts drift by, but that's perfectly normal. Try not to stop them and look at them, let them go. If you do dwell on a specific thought, gently remind yourself to return your attention to your breathing until your mind begins to drift off again. Sooner or later thoughts will float by unattended. You will then discover moments of "emptiness" between thoughts. It is during these moments of profound inner stillness that our bodies and minds realign and balance themselves. You are meditating.