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Meditation Training Guide- Techniques For Beginners

What is Meditation?

Let me first start by saying what meditation is NOT!

** Meditation is not a religion, an occult, a sin, or any other fabricated label.**

Meditation is more than just a spiritual practice, it is a sacred act of ascension. The ancestors of ancient Egypt, India and later Japan, used this special technique to communicate with a higher consciousness that we today call the Universe, God, Infinite Source, or any many other names. There have been several testimonies of extraordinary manifestations from meditation. Not only that, but it has tremendous health benefits as well.  The key is to quiet the talking mind so that you may hear the REAL YOU, underneath your physical vessel.

If you are willing to commit to at least five minutes of dedication to a new powerful, and healthy habit, this meditation training guide will serve as a tool for your new journey.

How to Quiet the Mind?

One of the biggest challenges in life is turning off the mind chatter. From the moment you awake, the mind is activated. It is common for the brain to start forecasting the day ahead, your clothes, your agenda,  what you will eat for breakfast.  The thoughts go on a tangent roll.

According to The National Science Foundation, the average person thinks 12,000 to 60,000 thoughts per day, and 80 percent are negative.  Just  imagine As you could imagine, all of these thoughts can wreak havoc, as the mind is consistently distracted by random activity. The solution to this ongoing problem is learning how to breathe.

Meditation Techniques to Quiet The Mind

 Technique #1 Deep Breathing While Sitting

 

  • Find a quiet space in your home or outside, where you will not be disturbed for at least 5 minutes (If you can go beyond 5 minutes it would be great but not necessary)
  • Sit in a comfortable position that will allow your spine to be straight and the crown of your head to be aligned with the Universe. Most choose to sit in an “Indian” style position on the floor or legs straight , in a chair, or back up against the wall. You can even sit at your desk or at a beautiful park, it really does not matter. Do whatever feels right for you!
  • Gently close your eyes, and allow your body to completely relax.
  • Focus your attention on your breath. Start with a deep inhale. You can place your hands on your stomach as the air fills your diaphragm . You want to feel the entire process, and any sensations occurring in the body. Feel the air sift through your nostrils as it travels down into your stomach.
  • Hold your breath for 5 seconds, and slowly release.
  • As the breath is being released, feel any tension that may be lurking in your body dissipate as the muscles become heavy and pleasantly relaxed.
  • Repeat this exercise at least 5 times, and then allow yourself to breathe naturally.

Don’t be discouraged if thoughts do arise, as this is normal. If a thought pops up, allow it to happen, and then focus your attention on your breathing again.

In the beginning, you can expect your brain  to be in complete shock because it does not know what is happening. Through consistent breathing practice, you will slowly begin to disconnect from the mind.

The key is to master your breathing skills so that you become in control of your mind, and have intentional thoughts rather than random thoughts. You will be able to recognize the useless chatter, and toss it into the universal dumpster; and in turn deliberately choose to change the direction of your mind to anything you want to set your mind too.

Learning to breathe deeply does not take long at all, but I would recommend you practice this technique for at least one week before advancing to the next step. Carve out at least 5 to ten minutes of your day (preferably in the morning or night) when you have time to yourself, and gradually increase your time in five minute increments.

Trust me, eventually your new found heaven will probably be your favorite place to be.

If you are unable to sit because time does not permit, another technique is walking meditation.

Technique #2 Walking Meditation

Walking meditation is an alternative option that allows you to connect with nature while deep breathing, and moving your body. The focal point is  your attention to the  actions of your arms, legs and feet, as you deliberately keep your mind in the moment on what is happening. This is great for practicing mindfulness. The steps below were adapted Greater Good in Action, a website that referenced a guided walking meditation led by mindfulness expert Jon Kabat-Zinn. This and other guided meditations can be found in his audiobook, Mindfulness Meditation in Everyday Life. 

How to Meditate While Walking

  • Find a place to walk. This can be in your neighborhood, or a local park. Find a place that is pleasant and peaceful, especially if you are walking without headphones. If you cannot find a peaceful place, try to walk with headphones and listen to peaceful meditation music.
  • Start your steps. Walk 10-15 steps along the lane you’ve chosen, and then pause and breathe for as long as you like. When you’re ready, turn and walk back in the opposite direction to the other end of the lane, where you can pause and breathe again. Then, when you’re ready, turn once more and continue with the walk.
  • The components of each step. Walking meditation involves very deliberating thinking about and doing a series of actions that you normally do automatically. Breaking these steps down in your mind may feel awkward, even ridiculous. But you should try to notice at least these four basic components of each step:
  • a) the lifting of one foot;
    b) the moving of the foot a bit forward of where you’re standing;
    c) the placing of the foot on the floor, heal first;
    d) the shifting of the weight of the body onto the forward leg as the back heel lifts, while the toes of that foot remain touching the floor or the ground.

Then the cycle continues, as you:

  • a) lift your back foot totally off the ground;
    b) observe the back foot as it swings forward and lowers;
    c) observe the back foot as it makes contact with the ground, heel first;
    d) feel the weight shift onto that foot as the body moves forward.
  • Speed. You can walk at any speed, but in Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) program, walking meditation is slow and involves taking small steps. Most important is that it feel natural, not exaggerated or stylized.
  • Hands and arms. You can clasp your hands behind your back or in front of you, or you can just let them hang at your side—whatever feels most comfortable and natural.
  • Focusing your attention. As you walk, try to focus your attention on one or more sensations that you would normally take for granted, such as your breath coming in and out of your body; the movement of your feet and legs, or their contact with the ground or floor; your head balanced on your neck and shoulders; sounds nearby or those caused by the movement of your body; or whatever your eyes take in as they focus on the world in front of you.
  • What to do when your mind wanders. No matter how much you try to fix your attention on any of these sensations, your mind will inevitably wander. That’s OK—it’s perfectly natural. When you notice your mind wandering, simply try again to focus it one of those sensations.
  • Integrating walking meditation into your daily life. For many people, slow, formal walking meditation is an acquired taste. But the more you practice, even for short periods of time, the more it is likely to grow on you. Keep in mind that you can also bring mindfulness to walking at any speed in your everyday life, and even to running, though of course the pace of your steps and breath will change. In fact, over time, you can try to bring the same degree of awareness to any everyday activity, experiencing the sense of presence that is available to us at every moment as our lives unfold.

Meditation Benefits

– Increases self awareness- By intentionally focusing on your breath and your own mind, it shifts your mind off of external circumstances and people.

-Reduces stress level and anxiety

-Promotes emotional balance- as more positive feelings flow into your being.

-Enhances focus and concentration for longer periods of time

-Increases self control

-Intensifies imagination- having more vivid visions

-Helps fight addictions to food, smoking, procrastination, any addiction

-Transforms your outlook on life from a mundane perspective to a human having a spiritual experience (rose colored glasses are removed)

-Clairvoyancy – being able to project your needs and wants

At the most basic level, mediation contains a great deal of benefits. So much that some stop right here. But if you want the maximum benefits from your spiritual endeavors then keep reading.

How to Set Intentions

What Do You Want To Manifest into Your Life?

There are many reasons one may choose to meditate such as:

Peace of mind

Increased clarity and clairvoyance

The benefits that were discussed above

To manifest dreams and desires

Love relationships

Financial stability

Increased confidence

To lose weight

Higher consciousness

Ascension to higher dimensions

Balance the chakras

Literally, the list can go on and on. As you can see, setting your intentions is very important.

Now that you have a mindful relationship with the universe, you understand that ALL of existence is ONE, and not separate. The powers that exist in the ether, is the same elixir that your cells are made up of. With this knowing, you can truly manifest anything you want into your reality.

How to Set Intentions

This step is one of the most simplest yet complex at the same time because it involves knowing exactly what you want (your exact desired outcome). Most people have a hard time making up their mind, or may want something but not 100% from the gut core.

The best way to navigate your intentions is to write them down.

What You Need:

-An Intention journal that will only be used to write your intentions and manifestations

-Black or blue pen to write to the Universe

-Sacred space that will be undisturbed

Step 1: Write down all of the things you intend to manifest into your reality. They can be short term or long term goals or desires. Write them in list form first so that you are able to organize your thoughts properly.

Here’s an example:

-new car

-new house

-furniture

-job at (fill in the blank)

-$50,000 in the bank

etc..

Step 2: Take a few deep breaths and get into “Grateful” Mode. Do your best to remain in the present moment. Focus all of your heart’s feelings into this moment.

Step 3: Write your intentions out in Affirmations using  “I am” “I can” . Always write in the present tense as if it is happening right now.

Here are a few examples: I am so thankful for my soulmate, I am financially abundant, I am beautiful, I am wealthy, I attract money easily. Be as descriptive and specific as you like. 

Remember this is your time to exercise your spiritual powers with Source.

Take as much time as possible, wherever you are. There is no time limit that one should meditate. Although, the more you put in, the more benefits you will begin to see and feel.

Step 1: Write down all of the things you intend to manifest into your reality. They can be short term or long term goals or desires. Write them in list form first so that you are able to organize your thoughts properly.

Here’s an example:

-new car

-new house

-furniture

-job at (fill in the blank)

-$50,000 in the bank

etc..

Step 2: Take a few deep breaths and get into “Grateful” Mode. Do your best to remain in the present moment. Focus all of your heart’s feelings into this moment.

Step 3: Write your intentions out in Affirmations using  “I am” “I can” . Always write in the present tense as if it is happening right now.

Here are a few examples: I am so thankful for my soulmate, I am financially abundant, I am beautiful, I am wealthy, I attract money easily. Be as descriptive and specific as you like. 

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