How to Meditate

Meditation can be calming, rejuvenating and restorative. When practiced regularly, it can aid in reducing stress, lowering blood pressure and increasing personal awareness.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Music For Zen Meditation
• Soothing Music

1. Choose a tranquil location - one free from distractions.

2. Decide whether you'd like to have meditation music in the background.

3. Select a comfortable chair or place to sit, and assume a sitting position with your spine relatively straight.

4. Close your eyes.

5. Breathe in, allowing your rib cage and belly to expand as you inhale.

6. Exhale slowly.

7. Concentrate on your breathing. Be aware of each breath and the feelings of deeper relaxation.

8. Allow thoughts and feelings to enter your mind. Acknowledge them, allow them to pass, and refocus on your breathing.

9. Open your eyes after you feel more relaxed and centered.

Tips & Warnings

• There are many forms and variations of meditation, so if one particular form doesn't work for you, try another. Look into some books on meditation to discover which type is best for you.
• Begin with 5 to 10 minutes of meditation each day and increase to 20 minutes or more twice each day.
• Practice meditation before eating.
• Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body's self-repair system to thin the fatty buildup on artery walls.

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[bakerthebrand]

on 12/11/2009 Great tips here.

[bakerthebrand]

on 12/7/2009 These are some awesome tips. Thanks for sharing this.

[ratsack]

on 9/4/2009 spice it up with a dash of humor and add some anatomy/Chinese five element theory into the mix. Relax your face-cheeks, jaw, eyes, muscles around the eyes, neck and feel a genuine smiling feeling rise from within. Raise that smiling feeling up to the verge of laughter, hover around the verge of laughter during the entire process. Keep going back to make sure that happy smiling about to laugh vibe is there. Increase the letting go, the relaxation, the effortlessness. Let the smiling feeling flow outward and downward. Combine the relaxation with focused awareness. Feel your heart in your chest. Feel love, joy happiness as well as any impatience and hatred. Emphasize the positive and use the relaxation and mind to transform the positive into negative. Feel a red color get brighter and brighter. Feel any heavy negative discomfort or tension get lighter and looser and happier. Feel the el...

[clicktomeditate]

on 7/10/2009 Free guided meditation with soothing music and calming instructions is available at:

http://www.clicktomeditate.com

It has lot of articles/research on meditation.

[boatst]

on 4/20/2009 Comments are good. Article is cold.