How To Meditate
Meditation is increasing in popularity as the internet expands. More people are asking today “How do meditate”? By evolving the collective mind around meditation and encouraging more beginners to start meditating, we can create a more peaceful collective society that has all the benefits of meditation at the collective level. This is a powerful movement that needs guidance and help as more beginners start to learn how to meditate. By helping one another learn the basics of meditation, we can increase the collective movement towards peace, love, happiness, low-stress, and all the benefits that meditation has to offer.
What are the benefits of meditation? Here are a few:
- Decreased stress.
- Lower blood pressure.
- Clarity of thinking.
- Increased concentration.
- Weight loss.
- More productivity.
- Less anger.
- Better sleep.
Meditation everyday has been shown to produce a host of benefits. There’s also studies such as the Maharishi Effect which examine meditation at a larger scale. In this series of studies, groups of meditation clinics were facilitated throughout cities. During the weeks that the large-scale meditation events occurred, crime and violence decreased across the city. These tests were repeated and tested against one another to determine effectiveness and the overwhelming results were that when large numbers of folks were engaged in meditation, crime and violence across the city decreased. The ramifications for the collective mind are massive when it comes to meditation. Learning how to meditate could very well become a matter of public health and safety at the collective level, not to be underestimated.
So, what are some great meditation techniques for beginners?
Here’s an episode of the show where I explored this topic:
Meditation Techniques For Beginners
Meditation does not have to be difficult. Here are some of the easiest methods of meditation useful for a beginner whose just looking to learn how to meditate without getting too fancy or taking up a large period of time and energy. Truthfully, meditation can be time consuming at the higher levels of the art. However, this is not necessary to enjoy the numerous benefits of meditation. If you are just looking to get started, 5-20 minutes per day is all that is needed. Start with just 5 minutes a day and expand from there!
Here are some beginner friendly techniques to get started.
Guided meditation is one of the easiest ways for someone to get started meditating. In today’s world, there are thousands of videos available on YouTube to help someone learn how to meditate easily. Check out this video by Louise Hay… It is one of my absolute favorite guided meditations!
Just Sit And Breathe!
One of the simplest methods for someone learning how to meditate is to simply sit and breathe! Yep, that’s it!
Just take a seat or lay down in your bed, set a timer, and breathe in and out through your nose.
If you can, try and count to seven on your inhale and count to seven on your exhale. In and out of your nose. Focus on your breathing. If your mind begins to wander, just bring your attention back to your breathing…. 1,2,3,4,5,6,7 seconds in…. pause…. 1,2,3,4,5,6,7 seconds out… pause…. repeat 🙂 Easy as that!
Wim Hof Breathing
Although this might seem like a more complex meditation technique when you first see it, I have found that the Wim Hof Method for breathing is an excellent introduction to breath work in general. The Wim Hof Method for breathing begins with 30 breaths in and out of your mouth. After the 30 breaths, you hold your breath for as long as you can. After you cannot hold your breath any longer, you do another 30 breaths in and out of your mouth. The trick is to inhale MORE than you exhale. When you exhale, just allow a small amount of air to leave your body… As little as possible! This is an amazingly effective technique. Although it is usually done while seated, I typically do the Wim Hof Method while laying down… That is what feels good for me!
Watch this video for an instruction from Wim Hof himself:
Meditation Techniques Pt. 2.
Meditation has a long history of use. Over thousands of years, our species has created countless different ways to meditate. If you are just learning how to meditate, follow one of the three methods above for the easiest point of entry. However, if you are a more accomplished meditator, here are a few techniques that are a bit more advanced!
Shamanic Drum Meditation
Lately, I have become a big fan of attending Shamanic Drum Meditation ceremonies! I have been attending the drum ceremonies that the band Amalghemy holds in St. Louis and getting a lot of benefit from these experiences. If you are interested in exploring Shamanic Drum Meditation, I encourage you to find a place in your own local area where you can have a Live Experience of this modality.
If there are no shamanic drum experiences in your area, Amalghemy put together a Free MP3 to help you experience this powerful meditation technique. Click Here.
Shamanic Drum Meditation is a powerful method because it helps drown out the voice of your own internal chatter. By silencing this voice, it is much easier for you to disappear into a deep state of meditation that will have a profound impact.
Lately I have been learning more about a system of breathing called Transformational Breathwork. This is a style of breathing that induces a deep state of meditation that helps to enter into the subconscious mind and begin to re-program limiting beliefs. It is a way to detoxify the body. The first time that I tried this method, I ended up sweating quite a bit! It emptied by body of toxins that were being held onto.
Here’s how it works: lay on your back with your head flat. If possible, place a pillow underneath your knees to elevate them slightly off the ground. Once you are comfortable, open your mouth as wide as possible. Once it is open, begin breathing in and out of your mouth in a circular fashion. Do not pause. Breathe in through your mouth 1,2,3,4,5 and then immediately out through your mouth 1,2,3,4,5… Keep it going in a circle with no break in between.
Recommended time for Transformational Breathwork is 45 minutes. However, if you are shorter on time, try to do 100 breaths! This should take about 10-15 minutes total. At the end of your breaths, hold your breath for as long as you can!
I have found this to be a powerful method to experience a deep meditation. I do this every morning and its been life changing.
If you are interested in the more “traditional” forms of meditate, learning how to do Mantra is a powerful form of learning how to meditate. Mantra is a type of phrase that is chanted repeatedly to focus your mind. Although this does not have to be the case, Mantra is oftentimes in another language like Sanskrit.
Here is an example of Mantra meditation: