Have you ever wanted to learn how to meditate? Well in this video I'm going to
teach you a quick and easy way on how to meditate for beginners. As well stay
tuned to the end because I have a free download for you on some other amazing
techniques of mindfulness that go beyond meditation. Hi, I'm Adriana Girdler
I'm president of CornerStone Dynamics and I'm a productivity expert, I'm also a huge
believer in mindfulness and meditation and I've been practicing meditation for
over 15 years. Mindfulness and meditation is highly
transformative and very powerful and I highly recommend it but if you need more
convincing please check out my links below underneath this video because I
have some really cool resources that you can go to as well check out some videos
that I created about the benefits of mindfulness and why you should be doing
it but in this video we are gonna focus on the how. Where to meditate, this is a
really good question. Well the cool thing about meditation is you can meditate
anywhere, inside, outside but for you, a beginner, I highly recommend that you
find a place where it is quiet, free of distractions so if that's being inside
and it's in a specific room where you can shut the door then that's where you
meditate. Again this is a lifelong practice so start yourself on the right
foot, find a quiet spot so that you can focus on meditating. What to do with your
body when meditating? Well there's many ways to meditate, you can do a
traditional meditation which is sitting on the floor cross-legged yogi style, you
can meditate lying down, you can also meditate on a meditation pillow, this is
my personal favorite which I love. You can do it kneeling but I'm gonna throw
this back at you, Heather, but the way I recommend it for you as a beginner is a
chair. A chair is a nice easy way and very simple for you to start up this
meditation practice. So how is it that you're gonna use the
chair? Well let me walk you through this. Ensure your chair has a straight back
and you're sitting up straight, your head ought to be centered and straight, it
shouldn't be falling back or forward, close your eyes, this is really important
for focusing. Your hands, they can be relaxed on your lap, you can also clasp
them if you like but you don't have to do the traditional index finger
to thumb pointing. Your legs should be uncrossed and your feet planted on the
floor, this helps with grounding, the key is is
to be relaxed but not so much so where you want to fall asleep, this position
that you're seeing right now is ideal for beginners, super easy, allows you to
be comfortable for the amount of time that you plan to be meditating. What to
do with your mind when you're meditating? I get asked this question a lot and from
beginner meditators they're always saying, my mind is racing a mile a minute.
Well yeah, you're a beginner, like everything you're learning
first and foremost don't have judgment around this, every single one of us has
had our mind race whether you're a beginner meditator
or even an experienced meditator, the key is, how do you deal with it, and this is
what I want to share with you is the best way to clear your mind is to focus
on breath. Breath is a really nice technique and I would like to walk you
through what that looks like. So you're now sitting in your chair comfortably,
you're relaxed but you're also half alertness. Again we don't want to fall
asleep. Focus on your breath right now, notice
how it feels to breathe in and breathe out
Try counting slowly, four breaths in, one two, three, four, and four breaths out, one,
two, three, four. Really focus on this rhythm, this rhythm will really help
you stay in the present moment, if your mind wanders that's okay
again don't have judgment, just relax, things will pop in like, my grocery list
or scenario that you had to deal with with family, friends, or work, you're
probably gonna try to figure out and solve a problem, that's all part of the
process, it's teaching yourself how to let go and don't judge it, our minds
naturally are busy and like everything else when we're doing something new we
have to train ourselves to relax and let go. How long ought you meditate for? Start
off with five minutes a day, you're a beginner and that's a really lovely way
to do it now, your mind's gonna wander so I recommend highly you get a timer and
you put the timer on so you're not wondering how much time you have left
because when you're first starting off a few seconds may feel like a few hours so
again don't judge it, relax, focus on your breath, five minutes a day is all that
you need to do. Do it every day because the more you do it and the more you
practice it, the easier it will be and as you get better you can increase your
times into five minute increments so go from five to ten to fifteen to twenty,
fit in whatever you can but do it every day. Don't forget to download my
additional mindfulness techniques that go beyond meditating, I highly recommend
them, particularly if you're still a little bit wondering whether or not you
should try actual meditation, there's a lot of other things you can do besides
that and get some additional benefits as well. On that note if you were inspired by
this video please write in the comments below, I'm gonna try it, if you could
subscribe to my channel, give it a thumbs up and share it with your family and
friends, I would be greatly appreciated. You have a fantastic day, namaste and
until the next video. See ya