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How to Meditate? 10 easy steps to a Meditative Experience

Posted Nov 30 2010 3:33pm
How to Meditate is a key question I receive all the time from many that I interact with and tell them about my Modern Meditations. I thought I would get back to the basics in this article and let you know the fundamentals needed to enter the meditative state easily and quickly.

First, what is “The Meditative State?”

Being within a Meditative state, is like being in a state of deep passionate attention. An example; a skilled Gardener tending to their flowers, the painter freely painting, the salesmen intuitively selling,  an athlete fully in the moment playing at peek potential, and very powerfully - two bodies connecting in a passionate moment of love making.
The underlying commonality within all of these is a mind-body state of "FLOW" - feeling, intuition, creativity, inspiration and motivation that blossoms out of being fully in the moment in whatever it is that you are doing.
Ok so how is this linked to meditation? Meditation is the practice of tuning into the subtleties of your self through Body, Breath and Mind Awareness. With the study of Neuroplasticity (which I covered in my previous articles), we now know that we can re-wire our brains in a way to be better suited to enter whatever mind state we wish to be in (positive or negative) - Meditation is the practice of entering the "FLOW" of life. It can be anywhere, and it can be always.
Imagine that… being motivated, inspired, creative and intuitive in everything that you do. This is possible, and its direct path is through meditation.

What Meditation Isn't
Because of misconceptions and misguided teachers there are a few points that really need to hit home before anyone gets started in their path to Meditation:
Meditation is not Religious 
As with most great inventions and fields of study (such as Science and Biology) they were all seeds planted during a time when our ancestors used metaphor linked to the unknown and esoteric, to explain what we didn't know. As our understanding of numbers and physics increased so did the knowledge in each field of study, and our inventions began taking working form. Meditation is one of these inventions – the practice had religious roots because we didn’t know what’s really going on in our mind. But we now know that the exploration of the mind and the practice of meditation puts us on a path of physical and psychological healing, and is currently being massively put to action by the top scientists and institutions around the world.

There is no One technique to Meditation
This is an unfortunate pitfall that some eager Meditators fall into – a rigid association to a single meditation. The "I need to sit a certain way, I need to not think, I can't move" mentality can steadily wither away the ambition and desire to continue your practice. While it is great if that form of meditation appeals to your character and personality type, the actuality of hitting the nail on the head of one type of meditation appealing perfectly for you is very low.
Unknown to many there are about 130 different approaches to this “Mental Fitness” just like the many types of exercises in body fitness, each of which has a certain tweak to it making it suitable for You. If you're an active body-mind type of person then choose a meditation that targets that, if your body is tense and your mind relaxed then choose one that targets that, etc. The key is to try a few different types of meditation and find out which one puts you most easily into a deep meditative state.

 The Big Question: How to Meditate?
Now that you know what the Meditative state is and what Meditation isn't  the best approach to explain  How to Meditate is with simplicity - Meditation is your own experience, unique solely to you, your life's history, your state of mind (tension, relaxation), and where you are at with your emotions and feelings right here, right now in this very moment. It is a balancing from always “doing” to finding time to just “be”.
The 10 Easy Steps to a Meditative State (20+ minutes):
  1.  Do a quick exercise (or cool down a bit after you regular fitness program)
  2. Find a quite peaceful space where you will not be disturbed by anything, anyone
  3. Assume a meditative position on a cushion, chair or lying down - whatever is most comfortable (seated is best)
  4. Relax your body completely making sure you spine is erect and shoulders in line with your spine, head as if it was on a swivel at the top of your spine
  5.  Scan your body very slowly from Toe to top of Head relaxing each muscle as you scan (5-7 minutes)
  6. After your body has been scanned, bring awareness to your breath for 5-7 minutes, simply be aware of the coolness of breath on the inhale and the warmth/moisture on the exhale
    • You can envision a hollow tube filling and depleting of air in your lungs
  7. When your thoughts start entering your mindscape - follow each one with full awareness, no judgement and no expectation, simply view it for what the thought is, simply a thought.
  8. When you've seen the thought to its simple truth (as in there's nothing more you can get out of it) bring your awareness back to your body and breath
  9. Allow a new thought to flow in - if no thoughts enter, simply be aware of the stillness of your body
  10. Do this for as long as you feel comfortable practicing being in a state of relaxed awareness, no judgement, no expectation (7+ minutes)
In my "Weekly Meditation" category at the right side of this website you can access a number of quick and easy visualization, breath and relaxation meditation techniques to try on. What I would recommend is to experience a Modern style Meditation in your area - I will soon have guided audio’s and additional eBooks to download from this site so please Login on the right, or download my free eBook to stay in the loop. 

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