It only takes a few minutes a day, doesn’t require much effort, and you can do it from your bed right after you wake up.
Here are some suggestions for you to kick off more effective meditation…
1.) Start with 10 minutes per day.
10 minutes is all you need to start noticing the positive effects – and it’s a short amount of time, which makes it easier to stick with the habit.
2.) Sit up straight with hands on your lap and both feet on the ground.
By sitting up, you’ll be more aware and alert – and avoid dozing off.
3.) Scan your body.
Mentally scan your body from head to toe, and observe any tension or discomfort. Then, notice any thoughts that arise, as well as your underlying mood.
4.) Consider your “why”.
Pause for around 30 seconds and consider why you’re sitting and meditating. Recognize any expectation or desire you have, breath in, breath out, and just let it go.
5.) Focus on your breath.
Simply observe the rising and falling sensation of your breathing. Focus on the quality of each breath – whether each breath is deep or shallow, long or short, fast or slow.
Then, silently count your breaths. One as you inhale, two as you exhale, three on the next inhale, and so on, until you get to ten. Then, restart at one.
If you notice your attention drift off, calmly bring it back and start silently counting again.
Try and exhale fully with each breath, letting your rib cage come down. Just doing this alone for a series of breaths will help move your nervous system out of fight or flight and into the parasympathetic state (rest and digest). BIG WIN.
6.) Do it at the same time every day (many find mornings right after you wake up is best).
Mornings are usually best, because it puts you into a good frame of mind to start your day – and it’s also when most of us have the most control over our time.
7.) Keep the streak going.
Once you commit to meditating every day, try not to break the streak. The positive momentum will feel awesome. Three days, then five, then ten, and so on – you’ll feel like you’re making some serious progress.
8.) Use the right resources
There are a lot of great meditation resources out there. Smartphone apps like these will help you develop and stick to the habit, while also guiding you through some powerful meditation sessions:
– Headspace. Headspace has 10, 15, and 20 minute guided meditation sessions. It guides you through the same meditation process we outline in this email.
– 10% Happier. This app offers meditation courses and one-on-one teachers to help you get started with meditation.
– Brain.Fm. This app offers guided and unguided meditations, combined with binaural brainwaves that make it easier for you to focus.
Begin meditating for a few minutes every day, you will calm your mind and prepare yourself to handle what the day throws at you. It can have a huge impact on your well-being and happiness.
Tomorrow morning, use what you learned here, and give meditation a try.
Committed to YOUR success,
P.S. Maybe a little meditation is what the world needs to prevent another tragedy like the one that happened 16 years ago in New York, Washington DC & Pennsylvania.
P.P.S. And THANK YOU to all those that sacrificed on that terrible day!