Hello, my name is Ben Lovegrove and in this video I'm going to explain some simple techniques
for practicing meditation.
Meditation has been shown to help people with personal development and self improvement.
It is proven technique for reducing stress and lessening anxiety.
If you're looking for a simple and easy to follow beginner's guide describing how to
meditate then look no further. I will lay out simple to follow steps that, when practiced
regularly, will lay firm foundations for your exploration of this subject.
Whether you're a drone pilot struggling to find work, a business owner working twelve
hours a day, or just someone who has a lot of stress in life then learning to meditate
is a habit that will benefit you for years to come. It will make you more productive
and ultimately more successful.
Meditation is often portrayed as a deeply serious and spiritual practice. It is a practice
that has been utilized for thousands of years, and it can offer someone a lot of benefits.
However, meditation is also a practical technique that you can use to stop the craziness that
is a driving ceaseless activity in your life. Meditation can help you conquer something
known as the monkey mind, or that useless jumping from thought to thought for no apparent
reason that stimulates the endless thinking and analyzing that we often do every day.
Meditation as Stress Management
Meditation is an amazing tool for stress management - but you don't have to be a Yogi to use it.
With a few simple steps you can start incorporating meditation into your life and, as a result,
start reaping the amazing benefits.
The ability to adapt to change begins with a single thought deep in the mind. Every day
of your life brings you new opportunities to change your course and if you are more
open and adaptive the changes won’t seem so disruptive.
Engaging in a regular meditative practice can help you go with the flow and it can help
you live life much more peacefully. It can even help you turn your disappointments inside
out and look at them as opportunities or challenges instead of obstacles. Simply put, meditation
can help you change your perspective in a very good way.
Making time for yourself is the best gift you can give yourself, and meditation is the
perfect way to enjoy this gift.
Meditation acts as the brain’s volume knob, helping you focus and concentrate better as
you learn how to tune out the noise and the distractions.
Meditation can help you have a deeper understanding of your life and it can help you gain a sense
of purpose. Meditation gives you more tolerance and compassion and it can even help you be
more productive. Learning how to let go in a simple meditation can help you enjoy your
life much more fully.
How to Meditate in Five Simple Steps
Step One – Learn how to Breathe Deeply Step Two – Relax Your Body
Step Three – Dedicate time to Meditate Step Four – Determine How Long You Will
Meditate Step Five – Release Your Mind
Step One - Deep Breathing.
Begin by sitting up straight or lying down flat with your spine straight. Place one hand
on your belly button and one hand on your chest.
When you breathe in, act as if you are filling yourself with air. You want the air to go
down deep into your body.
You want the belly button area to fill up like a balloon. This is known as abdominal
breathing.
As you breathe, you want your stomach area to expand out as your diaphragm descends.
Now relax and practice that deep breathing for a few moments.
Step Two - Relax Your Body.
No matter what position you are in, it is always advisable to keep your spine straight.
Your life energy flows up and down the spine and you don’t want to be getting in the
way of that activity. Begin to become aware of exactly how your body feels in this moment.
Notice if there is any tension anywhere. Does anything feel like it is pinching? Do you
have any pain or discomfort?
Gently shift and move around to release any stored up tension in the body. Meditation
is about deep relaxation. You cannot relax if your body is uncomfortable. Find the position
that is just right for you. Once you have shifted around enough to be really comfortable,
just try to be still for a few minutes. This step is about body awareness.
Now you can begin to add in the deep meditation breathing that you learned in step one. Start
with your breathing and take at least 3 very long and slow deep breaths.
Feel each breath as it goes inside you. Feel the inhaled air moving through your nose and
down into your body. Feel your skin and body expand and open to receive the air.
Pay attention to how your body feels as you exhale. See if it feels any different when
you exhale through your mouth or if you exhale through your nose. Experience the breath as
you breathe out through your nose. Then feel the breath as you exhale through your mouth,
and as it passes your tongue and lips on the exhale. Notice which one feels more relaxing.
Pay attention to the rise and fall of your abdomen with each breath. How does it feel
with each expansion and contraction? This part of your meditation is all about staying
in the moment, and not getting caught up in the chaos that is all around you. See how
long you can stay present and mindful.
Step Three - Dedicate time to Meditate.
The magic key to meditation is just to do it whenever you can fit it into your schedule.
If you wait for the perfect time you may not meditate at all. Don’t fall victim to that
procrastination technique of the mind.
Step Four - Determine How Long You Will Meditate.
Start out by setting a timer for 5 minutes, and work your way up to longer time frames.
Step Five – Release Your Mind.
Remember, the single goal of a non-thinking meditation is an exercise in "Accomplishing
Nothing!"
Just keep telling yourself, there is nothing you need to do for the next few moments. You
want the mind to be quiet and stop bugging you endlessly with your mental things-to-do
list. Practice letting those thoughts just drift from your head and just watch them go
by.
The more you practice meditation, the easier it gets. Even a few minutes of meditation
a day can make a powerful difference in your life. The next time you feel stress coming
on, do yourself a favor and take 5 minutes to clear your mind, your body will thank you.
Thanks for watching! I hope you found this interesting and useful. Please give the video
a thumbs up, share it, and add a comment below.