Hey everyone, Dave here from 10 minute zen.
So you'd like to start meditating.
And you're also pretty smart.
You've done your research and you know that science can prove the benefits to both your
brain and body from meditation.
But there's so much meditation stuff out there with all these different names and styles.
Plus, you'll find out in a hurry that meditation can be frustrating and uncomfortable, where
you're in these awkward positions and it seems impossible to keep your bouncing mind focused.
Or you just fall asleep.
Not to mention the time you need to invest every day, which is usually an hour or more.
But wouldn't it be great if there was a quick, easy, simple and painless meditation you could
do...where afterwards you'd be saying "man, that was cool, I want to do more"...instead
of "God I'm glad that's over".
Well there is.
And I'm going to show it to you in this video.
Let's get some trivial stuff out of the way first.
Whether you're sitting, standing, laying down, standing on your head, have your legs crossed,
fingers touching, tongue on the roof of your mouth or whatever...doesn't matter.
That stuff is actually irrelevant...it's like thinking you'll be a better golfer by wearing
the same shirt your favorite golfer does.
Got it?
Good.
So to start this meditation, we're going to do just a couple quick breathing exercises
first.
To begin, we're going to do 3 focus breaths, which are just healthy breaths where we bring
in through our nose and out through our mouth.
DEMONSTRATE
Then we're going to breath normally, but only through our nose, for 4 breaths.
Then 4 normal breaths only through our mouth.
And finally, 4 normal breaths through both our nose and mouth.
You'll want to do these two quick breathing exercises before every meditation, as they
basically get all the crap off the table so we can meditate more easily.
Next, you have a choice.
You can come up with a sound, like OOOOOOOMMMM or you can come up with a phrase, like "I'm
calm, I'm peaceful, I'm well".
What this sound or phrase is doesn't matter, it's for you and not anyone else.
Put yourself in any position where you're comfortable and close your eyes.
Focus on you're right eye and in your head, repeat your sound or phrase 3 times.
For example, "I'm calm, I'm peaceful, I'm well".
"I'm calm, I'm peaceful, I'm well".
Now move the focus to your left eye, and in your head, repeat your sound or phrase 3 times.
Move to your right ear, and in your head, repeat your sound or phrase 3 times.
Move to your left ear, and in your head, repeat your sound or phrase 3 times.
Move to your right nostril, and in your head, repeat your sound or phrase 3 times.
Move to your left nostril, and in your head, repeat your sound or phrase 3 times.
Move to the tip of your tongue, and in your head, repeat your sound or phrase 3 times.
Move to your throat, and in your head, repeat your sound or phrase 3 times.
How do you feel?
At this point, you probably feel kinda good...and want to do it some more.
So you repeat the cycle again.
Right eye, left eye, right ear, left ear, right nostril, left nostil, tip of tongue
and throat.
You can repeat the cycle as much as you want, but really 4 cycles will be all you need to
do.
When you are finished...keep your eyes closed and perform 4 grounding breaths.
These are deeper than normal breaths, but not deep breaths.
Breath in through your nose and out through your mouth.
Like this.
Then just open your eyes and enjoy.
And that's a fast, easy, simple and effective meditation that anyone can do, every day,
to start enjoying the benefits of meditation, without all the hassles.
If you have any questions, just leave them below in the comment area.
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