It’s our humble opinion that people WAY over-complicate a practice that is all about simplicity. Here’s a really cool, 5-minute ‘How to Meditate’ video (dad-nab, why didn’t we think of this!) followed by our 30-day meditation plan. And if you decide meditation is something you want to explore further (highly recommended) then try our free meditation audio demo to REALLY kick it up a notch.
For your convenience, here are our notes on the video –
How to Meditate in a Moment by Marty
1. Start with a one-minute meditation, because a moment goes by so quickly that it’s very hard to notice.
2. Close the door, sit up straight, feet firmly planted on the floor. Put your hands in a position that is symmetrical and balanced.
3. Close your eyes and focus on your breathing.
4. Even in the space of a minute you will get distracted, so just bring your attention back to your breathing and let that thought go – for now.
5. After one minute of meditation, notice how you feel relaxed and refreshed. This is just the beginning!
Our 30-Day Meditation Plan for YOU!
Considering the incredible emotional, mental and health benefits of meditation, wouldn’t it be great to learn how to meditate like a monk within less than a month?
If you think this sounds impossible, I’m about to give you a simple formula which you can apply over the next weeks that will prove to you that this is possible…
Days 1-5: Thought Awareness
The first step to practicing effective meditation is becoming aware of the thoughts that are in your mind.
Of course, eventually you want to be able to control and focus your thoughts at will, but this begins with becoming aware of the predominating thoughts in your mind.
For the first five days, set aside 15 to 20 minutes a day to sit with your legs crossed on the ground and just pay attention to the thoughts that randomly come into your mind.
Don’t try to change them or force them in any direction. Don’t analyze them, and don’t think about whether or not you should be thinking of them. Again, this is an exercise in raising your awareness of your thought process.
As you are doing this, keep your eyes closed and make sure that you have nothing distracting you during the 15 or 20 minutes. At the end of the five days, move immediately to this next step…
Days 6-15: Inducing the Trance State
For days 6 to 15, you’re going to practice keeping your mind and body in what’s called the “hypnagogic state,” which is the deep meditative state between sleeping and dreaming.
Lie down flat on your back somewhere comfortable and bend your arms at the elbows so that your forms are at a 90-degree angle with your torso.
This way, as soon as you begin dozing off to sleep, your arms will fall and awaken you, keeping you suspended in the hypnagogic state.
As you are doing this, pay attention to when your body is about to fall asleep, because the goal of meditation is to be able to put yourself in this state and stay there at will.
You’ll also find that random thoughts will come into your mind during this time, again, don’t worry about those just yet. During this 10 days, you’ll simply be learning how to suspend yourself between sleeping and dreaming.
You might also experience something called “sleep paralysis” around the end of these 10 days. Sleep paralysis can be scary and is sometimes accompanied by hallucinations… just know that this is completely normal and don’t be afraid of it.
Days 16-25: Thought Maintenance
Thought maintenance is referred to by some as “tending the garden of your mind.” What you’re going to do is start acknowledging the random thoughts which are popping into your head by addressing them out loud.
“I am thinking about what I had for lunch.”
“I am thinking about a blue sports car.”
“I am thinking about what happened today at work.”
“I am thinking about my dog barking.”
What you’ll notice is that after enough practice doing this, acknowledging your thoughts will cause them to disappear from your consciousness. As soon as a new one comes, address it and simply wait for the next one.
Days 26-30: Deep Meditation
During the last five days you ought to notice a stillness in your thoughts and a peace within your mind and body.
Remaining within this state for your entire meditation time will help you to begin reaping the benefits of meditation.
If you start to notice thoughts coming into your head, go address them as you did during days 16 to 25, and eventually your mind will become still.
TIP: Once your 30 days are up, make it a life time practice to meditate for 15 to 30 minutes a day. This kind of meditation will bring health benefits which will increase your lifespan and help you to gain greater self-control, concentration and inner peace.
IMPORTANT: Meditation is process that builds on your commitment to practicing it over time. As you continue in meditative practice your mind literally changes – that is the way it organizes itself and deals with outside stimuli.
You can greatly accelerate your progress, and make it a more enjoyable experience, with our Deep Zen Meditation Audio Program. You can learn more about it here or try a free demo by entering your name and email address in the form at the top of this page.
Here’s to your peace, clarity and joy!