How to Meditate

You have read about the wonderful benefits of meditation. You likely have some friends or family members who swear by their 20 or 45 minutes a day. You even might have heard about those celebrities that claim they couldn’t live without it. And now you would like to give it a go as well! But you have no idea what you are supposed to be doing?

First of all, meditation is an effective relaxing technique that has been around for centuries. People who meditate usually find that there are short-term and long-term benefits. The first benefits will come soon after you begin meditating. You will start noticing a decrease in stress and anxiety, enhanced well-being, and, often, improved sleep and health. In the long term, you will be better able to understand how the mind works and how to work with your mind.

There are of course people who have tried to meditate and when they did not see great benefits right away, they lost interest. They were wondering whether it is possible for anyone to meditate, or if it is just for the chosen few. According to meditation experts, almost anyone can learn how to practice meditation. Individuals with serious mental illnesses are an exception in that. They should be monitored to see if meditation is a good fit for them or not.

Who should meditate?
The ancient art of meditation has been practised by millions of people across the globe. Mindfulness, for example, was first practised in Buddhist countries before it spread to other areas around the world. Anyone can benefit from meditation practice. It does not matter how old or young you are, what your spiritual tradition or physical profile is. And with the right guidance, meditation can be fit into almost any busy schedule.
But it does need some training before you start feeling comfortable with it, it is like riding a bike. Meditation requires a little bit of effort and a lot of conviction, but there are definite rewards. There are times when the results of meditation will be instant, but more often you’ll need a bit of patience to experience the long-term benefits. So yes, it does need work, but you’ll be surprised by how much good a 20-minute daily meditation regimen can be for you.

What not to expect
If you want to be like those blissful meditators who seem to be communicating with the universe with ease and no misplaced thoughts, think again, because that is not going to happen.
When you think you can just sit down, set your timer, and enjoy a 20-minute thought-free bliss bubble right away, you will get disappointed. And when you are hoping that your chakras will immediately begin whirling and twirling with your mind, that is not very likely to happen. Some even think they will start levitating and float away, leaving this mundane existence behind. I am sorry to shatter that expectation, because that is very implausible, thank heavens. Meditation is much more down-to-earth than that.

What can you expect
Meditation is about connecting with the completeness of the here and now. The basic of it is as follows: You sit straight and still, you observe, you let go, you come back, and discover the rich fullness of the present moment. And since you’re not giving in into the distractions, you have the space to connect with your mind’s creativity. That is how you become aware of the stream of thoughts and emotions it produces. And what are you going to do about these thoughts and emotions? You’re going to acknowledge them without giving in to fascination or frustration. You just let them go back to where they came from, like a wave that arises and naturally and inevitably merges back into the sea.

Why would you do such a thing?
Because meditation is calming, relaxing. It is sane. It comes with a host of benefits for body and mind. It will help you to determine which of the thoughts and emotions that arise in your mind are worthy of your attention. It puts you back in touch with your basic goodness. The qualities you develop through meditation make your world a better place. And so much more.

How to meditate – for beginners
Meditation is popular. There are many good meditation techniques for beginners and more advanced practitioners alike. We recommend starting simple, and that’s what we’re going to show you.

First, you will find a quiet place and settle on a comfortable chair, bench or cushion.
You may want to decide how much time you’d like to devote to sitting in the beginning. Consistency is key. Even a few minutes every day will get you off to a great start.
Take a moment to check in with your posture. Try to find a position that allows you to keep your back straight. Sitting straight is important here because if you are too comfortable, like when you are lying down, it is to easy to fall asleep. You need a little discomfort to keep you awake, aware and mindful.
Set aside your industrious conceptual mind. Focus on your breath. Tune in into the feeling of being present. Take stock of your physical presence as you breathe.
Notice physical tensions and mental concerns. Acknowledge them with kindness and invite them to relax and release.
Focus on your natural process of breathing. Feel the breath in your belly. Don’t concern yourself with analysing or modifying your respiration, just feel it and centre your awareness on the ebb and flow.
Breathe in: you’re aware that you’re breathing in.
Breathe out: you’re aware that you’re breathing out.
When you notice that your mind has wandered, gently but firmly bring it back to the breath.
This is mindfulness. You are training your mind in awareness, acknowledging, letting go and coming home to the breath and the present moment.
When you are ready to end your meditation session, relax, stretch, and enjoy a moment of feeling grateful before you pick your busy life back up. Then notice how you feel renewed and refreshed.

Even practising a couple of minutes of mindful awareness helps us put things in perspective. It is very beneficial to regularly check in with our feelings and reboot. Some people enjoy taking mini-meditation breaks at work or at school. Others like to devote a period of time every day to meditate alone or with others.

We encourage you to try different methods on for size. Learn to meditate. Check out top tips from meditators. Play around, be flexible, have fun and remember that every seasoned meditator had to sit down and start from scratch at one point. Enjoy your journey!

For those who sit down to learn to meditate, but find it hard to settle their busy mind, a guided meditation is a great option. In this type of meditation, you listen to an instructor as he or she guides you through a refreshing meditation session. Once you’ve found an instructor who inspires you to practice, the rest is a picnic.

Dawn has created a short heart breathing meditation for you to try. Just close your eyes and listen.…/…/2017/10/Quick_Coherence.mp3…

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Dawn Cady


Dawn Cady is Australia’s premiere transformation & pain management coach and winner of multiple awards for her groundbreaking work. The Neural Alignment Method®  is Dawn’s remarkable brainchild, bringing together the world’s best healing and mindset techniques. With unique expertise and passion, she has helped countless others to achieve real, tangible success, along with a renewed enjoyment and satisfaction in all areas of life.