I am a Passionate Observer of Life.
I See the events, feel the emotions,
and recognize the difference.
– Jonathan Lockwood Huie
I do not need anyone’s permission to be my true self.
– Jonathan Lockwood Huie
Affirmation:
Today I choose the higher road –
the path of charity, acceptance,
love, selflessness, kindness.
– Jonathan Lockwood Huie
Life expands to fill your dreams.
– Jonathan Lockwood Huie PHOTO
Individually, we are one drop.
Together, we are an ocean.
– Ryunosuke Satoro PHOTO
Use the power of your word in the direction of truth and love….
12 must know meditation tips beginners
Meditation tips can be especially useful for beginners. fizkes/Shutterstock
These 12 tips can help make sure your meditation is effective as you build a daily practice.
For starters, be patient and treat yourself with kindness, as it can be difficult to learn how to pay attention to your breath and sit for meditation.
It’s also important to be disciplined in building a habit of meditation — even just a few minutes of meditation every day can go a long way.
This article was medically reviewed by Zlatin Ivanov, MD, who is certified in psychiatry and addiction psychiatry by the American Board of Psychiatry and Neurology at Psychiatrist NYC.
This story is part of Insider’s guide on How to Meditate.
Meditation
is a great way to boost your health, improve your mood, and feel more connected to those around you. But it can be difficult to figure out how to get started.
There are a few common excuses that might be preventing you from meditating, but in fact, these are just myths:
Meditation is not something people like me do. Anyone can meditate. In fact, many business leaders meditate in order to keep their minds clear, improve productivity, and be a better leader for their companies.
I don’t have the time to meditate. Meditating for just five to 10 minutes each day can help reduce stress. The most important thing is keeping up the habit of coming back every day so your brain can reap the benefits of meditation.
I just can’t stop thinking. Meditation isn’t about not thinking. Your mind won’t automatically shut off and become thought-free. Instead, meditation can help you become more aware of your thoughts, and better regulate them over time.
It’s important to move past these ideas and understand that anyone — including yourself — has the time and ability to benefit from meditation.
However, it can also be helpful to have some guidance. Here’s 12 tips to help you start meditating and keep your practice going.
1. Go into your meditation practice without expectations
Meditation is no instant quick-fix to solving all of life’s problems. As with any other form of exercise, meditation takes effort, and it takes time to reap the benefits.
Try not to go into each meditation with expectations of how you will feel after, or how much better of a person you will become. Instead, approach each time to meditate as an opportunity to get to know your own mind better.
2. Choose a time to meditate, and stick to it
When you schedule a time of the day to meditate, it is easier to establish the practice as a habit, and you’ll be more likely to do it each day.
For example, you may want to try pairing meditation with a daily habit you already have in place, like journaling before bed, or having a cup of coffee in the morning.
3. Create a designated space to meditate
Choosing a room or a space to meditate can help train the body and mind to feel more comfortable, and allow you to more easily transition into meditation.
Think of it in the same way you’d only go to your home office to focus on work — it’s important to set a dedicated space to help you stay focused on meditation.
Creating a meditation space and keeping it clean and uncluttered can help make meditation feel special and important. It is also an opportunity to create a space that nourishes a more relaxed state of mind; for example, you could add plants, find a cool spot by a window, and keep it a phone-free zone in your home.
4. Take a couple moments to wind down and clear your mind
Jumping right into meditation after an intense work meeting may not be best. It might be harder to sit still and calm your mind after these stressful moments.
So, try to take a few minutes to wind down, and then begin your meditation practice. This can help keep the mind from wandering back to something that was said during the meeting, and allow you to focus more clearly.
5. Start with a few deep breaths to calm the body
Taking a few deep breaths before you begin your meditation can trigger a relaxation response, which is essentially the opposite of your nervous system’s fight or flight response. When the fight or flight response is triggered, the body gets ready for danger, but when the relaxation response is stimulated, the body begins to feel safe and at ease.
Then, as you start the meditation, your breathing should return to a normal rate. Paying attention to your breathing will be important throughout the meditation, and this type of mindful breathing can lower stress levels in the body.
6. Try not to fidget or move too much during meditation
It’s common to feel restless and want to change positions throughout your meditation. If it’s too distracting or you’re in pain, feel free to readjust. But try not to let your position become a distraction in itself.
There are many different types of meditation that you can try, and some of them allow for postures other than sitting, such as lying down or walking.
7. Just breathe
Meditation does not have to be complicated. The essence of mindfulness meditation is simply about bringing your awareness back to your breath, over and over again.
For example, whenever you notice a thought arising, you can acknowledge that thought by saying “thinking” or “thought,” and then come back to the feeling of yourself breathing. You can even label the breath “in” as you inhale, and “out” as you exhale, to help stay focused.
8. Be kind to yourself — some days will be easier than others
At its root, meditation is about learning how to treat yourself with kindness no matter what you may be experiencing at any given moment.
Just like exercising, some days will feel easier than others. This could be due to the amount of sleep you had the night before, or the amount of stress you were under that week. Remember that it’s a meditation practice — it’s not always going to be perfect.
9. Slowly reintroduce movement after meditating
Once you’re getting to the end of your meditation, you can gently begin to move your fingers and your toes, and then you can move your hands and feet, and stretch your arms or legs.
Meditating is about creating a pause in your day, so try to give yourself a few minutes before jumping into a stressful task. By easing into your next activity, it’ll make it easier to bring the skills you are learning through meditation into your daily life.
10. Acknowledge your emotions
It’s normal to feel happy after meditating, but it’s also normal to feel a bit down.
Meditation brings up good emotions, as well as bad emotions, so we can better recognize what our emotions actually are — fleeting thoughts and feelings that come and go.
Perhaps even take a moment to thank yourself for practicing self-care, and be proud of the effort you took to meditate.
11. Come back the next day, even if you don’t feel like it
The power of meditation comes in creating a routine and making it a daily practice.
In fact, a 2018 study found that meditating for 15 minutes every day promoted positive well being and reduced stress levels. The study concluded that daily meditation had a similar effect on the body to taking a vacation.
So, even though meditation may not feel like a vacation when you have to do it everyday, remember that keeping up a routine is key to feeling these effects.
12. Try guided meditation apps or take a class
If it’s difficult for you to stick to a daily meditation practice on your own, you may want to try using an app or class for further accountability and guidance.
Our colleagues at Insider Reviews have compiled the best meditation apps, including:
For daily use: Headspace
For sleep: Calm
For variety: Insight Timer
For skeptics: Ten Percent Happier
For newbies: Simple Habit
Learn to be more flexible
Try something new every day, to accustom. yourself to change and diversity. Being flexible is a very sought after trait by employers and team leaders. If you are flexible, you will be able to adopt yourself or the definitions of your duties to meet a wider range of needs, thereby increasing productivity for your boss or team. Likewise, a flexible employer is open to new ideas and changes in the way he runs his business, and thus also increases the chances for added success….
Next Be assertive
May the world be kind to you
and may your own thoughts be gentle upon yourself.
– Jonathan Lockwood Huie
We don’t stop playing because we grow old;
we grow old because we stop playing.
– George Bernard Shaw
Goal Setting is an extremely powerful technique for accomplishment, but for Goal Setting to really be effective requires more than just writing down what we want to achieve. This article will present important steps that will help to define and achieve goals with more success.
Benefits of Goal Setting
Goal setting helps us determine our priorities, get organized, make big decisions, and realize our dreams. Almost all motivational experts incorporate goal setting as an important part of their programs. Zig Ziglar, when speaking of the importance of goals, poses the question “Are you a wandering generality or a meaningful specific”. I personally became so sold on the power of goals that I created a website called MyGoalManager.com. The objective of the website is to direct the user through the entire Goal process from definition to achievement. This Goal Achievement process entails the following requirements:
1. Well formed Goal Statements
2. Breaking goals down into manageable Steps
3. Motivation and Commitment
4. Reminders and Keeping on track
5. Frequent Review and Re-assessment
1. Well formed Goal Statements
The Goal Statement forms the basis for the entire process so careful attention should be placed on formulating a clear and accurate goal statement. A good way to remember how a goal statement should be defined is the old S.M.A.R.T. acronym used by many experts in goal setting. SMART stands for:
Specific
Measurable
Action-Oriented
Realistic
Time and Resource Constrained
The Goal should be specific enough so that we know exactly what we are striving for, measurable so we can tell exactly when the goal has been reached, action-oriented to indicate an activity that will produce results, realistic in that it is practical and can be achieved, and time and resources constrained meaning that it has a definite deadline for completion and realizes limited availability of resources. The goal statement “Increase sales 25% by the end of the fiscal year without increasing advertising spending” is an example that follows these rules.
2. Breaking down Goals into manageable Steps
Once we have a well-formed Goal Statement we need some direction to follow to achieve this Goal. The creation of Goal Steps gives us a list of the important things that need to be done to achieve the Goal, an action plan, and also allows us to track our progress towards the goal. While the goal “Increase sales 25% by the end of the fiscal year without increasing advertising spending” is a great goal statement, this is a monumental task without being broken down into smaller detailed steps.
3. Motivation and Commitment
Motivation and commitment are what make us strive to achievement. They give us the push, desire, and resolve to complete all of the other steps in the Goal process. This motivation can be obtained by developing a statement that creates a high level of emotion and energy that guarantees achievement. Commitment is what sets us on direct course to reach our goals and creates costly negative consequences for failure.
4. Reminders and Keeping on Track
Reaching our goals requires persistence and regular attention. We need some sort of system to keep us reminded and accountable. MyGoalManager.com uses a combination reminder emails, calendars, and reports to keep users organized and on track. If some accountability system is not used then we are likely to loose sight and fail.
5. Frequent Review and Re-assessment
Goal Setting is definitely an ongoing process that is accomplished over time. When we first sit down and start to define goals it can seem like a difficult and daunting task but over time it begins to get much easier. Patience is required. All goals due in the next year should be reviewed at least once a week and daily if possible. The great thing about frequent review is that this forces us to make big decisions and determine priorities in our life. We should keep watch for goals that aren’t being achieved on time or for goals on which we keep extending the deadline.
I hope this article will help you achieve your goals and give you more focus and direction. The website at MyGoalManager.com automates all of the philosophies and procedures laid out in this article and is a very helpful tool for reaching your goals. This website also has a demo that shows some examples of the strategies described in this article. Good luck as you realize all of your greatest dreams!
Frequently asked questions (FAQ) about Meditation :
December 4, 2009
What is meditation?
Meditation is surrender. It is not thinking. It is the vehicle that connects us both with our true Self and with that which is beyond ourself. Meditation is the thing that nourishes our spirit. It is the fuel for our for our spiritual growth and the key for our ascent. Simply put, it is our connection with the Divine.
Where did meditation come from?
At its roots, mediation can be traced back to ancient times. Researchers speculate that even primitive societies may have discovered altered states of consciousness and meditative states while staring into the flames of their campfires. Meditation techniques can be found in Indian scriptures dated at five thousand years old. Over thousands of years, meditation evolved into different structured practices and styles, spreading across Asia, its continent of origin. It was only in the 1960s and 70s that meditation became a popular in the West. From that point, many variations have spread across the globe.
What are the benefits of meditation in my daily life?
The benefits gained from meditation include a healthy distancing from the stressful things of life and a trust in that forces that shape your everyday existence. Life can be very demanding. It is important to have both the ways and means to cope. It’s easy to get into a stressful and irritatable mood thinking about the pressures of work and family life. There is also a risk of losing focus on all the good things of life. Meditation helps you to witness that which is stressful. It helps you to see things clearly, as if from a distance.
How is meditation different from relaxation, thinking, concentration or self-hypnosis?
Sahaja meditation is indeed different from all these techniques because it not only relaxes us, not only enriches us with peace, joy and optimism, but it actually transforms a human being, gradually and deeply, into a beautiful and happy individual. This happens without great effort, thought or concentration.
What is the best time of day to meditate?
At sunrise, early in the morning is usually the most ideal time to meditate. At that time, one is able to feel the silence within in a complete symphony with nature. It especially works if the person feels well rested after a good, normal sleep. Evening is also a time of the day when we can easily bring ourselves into meditation. In the morning, we feel the need to start our daily routine in a comfortable way. In the evening, we want to find relaxation after having completed our busy day. The exact best time to meditate depends on our lifestyle, our job and the various tasks we are dedicated to every day.
Should I meditate with my eyes open or with my eyes closed?
Basically, it is more pleasant and useful to meditate with your eyes closed. In this way, your perception of your inner being can be more intense. However, in case you have some unusual sensations, such as your inner body turning around or the seeing of colours, it is highly advisable to open your eyes. These phenomena mean you are either too much on the right or left side and not in the centre. A quality meditation is only possible in the central channel.
How long should my meditation sessions last?
It is good to give ourselves the time we need to focus and to find that special silence inside. To this end, it is generally best to meditate no less than fifteen minutes. Often the full time of the meditation will not have the same quality or depth, especially if we have never tried meditating before, therefore fifteen minutes of quality meditation is the goal. In order to achieve a truly meditative state, it is highly recommended to accept and forgive the thoughts which may interfere. Then the real meditation will take place and you will be able to enjoy.
Where should I meditate?
When you fill a space with artistic pieces, you create a beautiful room and you feel delighted each time you step into it. Similarly, when you keep a regular place for your daily meditation, you build a conducive atmosphere that eases you into a meditative mood. While there is no strict rule about where to meditate, keeping an assigned meditation area in your home is ideal. Also, attending a group meditation at a Sahaja Yoga centre will strengthen your state of silence. As you grow in meditation, you will find yourself at peace no matter where you are.
Do I have to sit cross-legged?
While sitting cross-legged on the floor for meditation is good, it is not the only way to do it. You do not have to sit cross-legged. Sitting on a chair is fine. Remember that you must be comfortable in the way that you are sitting, otherwise one can get easily distracted and not be able to go into a meditative state. The most important objective in your posture is that your spinal cord should be fairly straight.
Can people get by without a teacher?
With Sahaja Yoga meditation you can be your own teacher. The meditation unlocks the knowledge which is within each of us. You will know what is right and what is wrong. You feel what techniques to try and which to avoid. But, at the same time, you will always benefit greatly from the experience of others. Through the group meditation and contact with those who practise Sahaja Yoga, your growth can be accelerated tenfold. We grow through collectivity, humility and surrender.
Should I use music while meditating?
The distractions of day-to-day life make maintaining our attention extremely difficult. Music is an aid to meditation. While listening to gentle music, we observe a positive shift in our attention. The attention that was involved in worries and problems, now gets subtler and steadier. Meditation thus becomes spontaneous and effortless. Moreover, the ragas and notes of the Indian classical music have been designed to stimulate the subtle energy system within us. By just listening, you can feel an increased flow of vibrations which can take you effortlessly into a deeper spiritual state.
What’s a mantra and do I need one?
The word “mantra” is derived from the root word “man” meaning to think or to meditate. A mantra is that which is uttered in meditation. It is the phonetization of vibrations into specific sounds, which have a direct effect on the inner being. When a realized soul utters a mantra, he or she mediates the spiritual energy for the specific purpose for which the mantra is intended. Mantras are most effective whilst sitting in meditation. During meditation, when a problem or a blockage is found in a particular subtle energy centre, mantras can be used to clear them out and achieve the state of thoughtless awareness where a person’s spiritual nature begins to manifest spontaneously.
Can I learn to meditate from a book/DVD?
You can learn meditation from a book or a DVD, but you have to remember that the book or DVD can only take you up to a point. If you want to grow deeper in your meditation, you will experience more growth by attending a Sahaja Yoga class. The advantage of a class is hands-on advice from instructors and immediate answers to your personal questions.
What do I need to get started?
To get started with Sahaja Yoga meditation, you need to find a quiet place where you can meditate. You will also need a small table on which you put a lit candle and a picture of Shri Mataji. The elements are used to help us in our meditation. The candle carries the fire which relieves us of our problems. The picture of Shri Mataji is also integral to our meditation. It emits vibrations which the Kundalini recognizes and so it becomes easier for us to meditate. If you choose to sit on the ground, you may need a mat. If you prefer to sit in a chair, make sure that it is comfortable. The key idea is to try to make your surrounding relaxing so that you can meditate peacefully.
What will happen when I meditate?
When you meditate the most fundamental happening will be that you will feel the cool breeze at the top of your head (the Sahasrara) – or at least on your hands. Some hot or cool sensation might also be felt. The most amazing part of meditation is that you will be in a thoughtless state, which means peace without thought. In this state, you enjoy the present and, through everyday meditation, you will see your worries about the past and future will be reduced. You will become more efficent, alert and healthy as the three nadis and seven chakras are cleaned and nourished – the result of daily meditation.
Do I have to make my mind blank?
This is perhaps the biggest obstacle for the human mind: to stop thinking. To make the mind go blank is to tell the thoughts to go away. It is to put the brain out of business. You need only to forgive the thoughts for bothering you and to tell them, “We will deal with this later.” To attain thoughtless awareness is the goal of meditation. To switch off the mind is to surrender. You are saying “I am not doing this.”
Do I have to concentrate?
You do not need to concentrate while meditating, so much as you need to purify your attention. If you find yourself having difficulty focusing your attention on pure things, such as being connected with God, then you may need to utilize other techniques to help slow down your thoughts. Practising forgiveness is one way to purify one’s attention. Another way is to raise your attention towards the last energy centre at the top of the head called the Sahasrara. When you notice your thoughts drifting during meditation, simply bring your attention back towards the Sahasrara and say in your heart, “I forgive everyone and I forgive myself.”
Is there anything difficult about meditation?
The only generally known difficulty about meditation is how to get into the meditative state, how to get rid of annoying thoughts. Some techniques, such as forgiving everyone and oneself or watching the thoughts flow and not following them, can be very helpful. Another good working method is to listen to meditative music (such as Indian classical ragas). But when you hear the music, listen not through the ear, but actually by way of the Sahasrara chakra. Self-discipline makes meditation easier. The routine of twice-daily meditation in itself makes meditation easier with each passing day.
Can children meditate?
Yes, children can meditate. Actually, they are the best candidates for meditation because they have much less conditioning and problems that may prevent others from relaxing. Children are able to go “into” meditation quicker for this reason.
Will I need to make lifestyle changes?
No lifestyle changes are necessary with Sahaja Yoga meditation, unless they happen naturally without your effort. The lifestyle adjusts itself to the real needs of our body and spirit, making our life truly comfortable and easy. You will find with time that unwanted things just fall away.
How do I learn to meditate?
The best way to learn meditation is to do it. You might say it is on-the-job training – learning by doing. It is like learning to walk. Hearing others describe it or observing their footsteps does little to accomplish the task. Meditation is something we all know how to do. It is inside us like breathing or sleeping or walking. If you have the desire to be peaceful, to be centred and silent and to be in the present, you can meditate. You will be in mediation before you have time to think about it. It is your desire that is the key.
7 Chakras for Beginners: Healing, Balancing, Opening Chakras: Exercises, Foods, Colors
The seven chakras are the centers in our bodies in which energy flows through.
Blocked energy in our seven chakras can often lead to illness, so it’s important to understand what each chakra represents and what we can do to keep this energy flowing freely. Here’s our quick summary:
1. Root Chakra — Represents our foundation and feeling of being grounded.
Location: Base of spine in tailbone area.
Emotional issues: Survival issues such as financial independence, money and food.
More on Root Chakra healing
2. Sacral Chakra — Our connection and ability to accept others and new experiences.
Location: Lower abdomen, about two inches below the navel and two inches in.
Emotional issues: Sense of abundance, well-being, pleasure and sexuality.
More on Sacral Chakra healing
3. Solar Plexus Chakra — Our ability to be confident and in control of our lives.
Location: Upper abdomen in the stomach area.
Emotional issues: Self-worth, self-confidence and self-esteem.
More on Solar Plexus Chakra healing
4. Heart Chakra — Our ability to love.
Location: Center of chest just above the heart.
Emotional issues: Love, joy and inner peace.
More on Heart Chakra healing
5. Throat Chakra — Our ability to communicate.
Location: Throat.
Emotional issues: Communication, self-expression of feelings and the truth.
More on Throat Chakra healing
6. Third Eye Chakra — Our ability to focus on and see the big picture.
Location: Forehead between the eyes (also called the Brow Chakra).
Emotional issues: Intuition, imagination, wisdom and the ability to think and make decisions.
More on Third Eye Chakra healing
7. Crown Chakra — The highest chakra represents our ability to be fully connected spiritually.
Location: The very top of the head.
Emotional issues: Inner and outer beauty, our connection to spirituality and pure bliss.
Bipolar Support Groups.com blog 