Mindful Meditation:An Easy Guide to LearningHow to Meditate

Jonathan Farber PhD

Meditation has been around for thousands of years,as a tool people use to relax, to center themselves,

and to practice mindfulness.

Researchers are starting to get a better understandingof why meditation seems to be beneficial for so manyaspects of life, from disease and pain management, to

sleep, to control of emotions.

So now you are probably thinking,sounds great, how can I get started?

Well, here are the simple and easysteps to begin your journey into

Mindful Meditation:

The PlaceSet aside a special place for mediation, the

atmosphere you build up will help still the mind.

The TimeChoose a time when your mind is free of everyday

concerns – dawn and dusk are ideal.

The HabitUsing the same time and place each day conditions the

mind to slow down more quickly.

The PostureSit with your back, neck and head in a straight line,

facing north or east.

The BreathRegulate your breathing – start with a minute of deep breathing, thenslow it down. Establish a rhythmic breathing pattern – inhaling then

exhaling for about three seconds.

The MindInstruct your mind to remain quiet for the duration of your

meditation session.

The ObjectChoose an object of concentration such as a mantra, a

positive quality like love or compassion, or any symbol of anuplifting nature. Hold your object of concentration at your

chosen focal pint throughout your session.

Giving SpaceGive your mind some space. Allow it to wander at first. It will

jump around, but will eventually settle down intoconcentration as your breathing becomes more rhythmic.

Giving SpaceIf the mind persists in wandering, simply disassociate from it,and watch it objectively, as though you were watching a film.

Meditation comes when you reach a state of purethought, but still retain your awareness of duality.

Pure Thought

After long practice, duality disappears andSamadhi, the superconscious state, is attained.

Samadhi