Many people are constantly mentally distracted nowadays.
Thousands of thoughts are running through their head: Work, boss, family, partner, parents, and children – stress. They are exclusively in the sympathicus. Heady and unbalanced. You are paying a high price for ongoing mental busyness in combination with worries – a lot of life energy. If you spend more than you earn, you will feel and look exhausted eventually. This leads to a burnout or even serious sicknesses and an early death. Meditation helps you to find and keep your balance. Between giving and receiving. Exertion and relaxation. The word meditation comes from the Latin term meditation and means thinking, contemplating, and reflecting. Mediation is about calming down your thoughts or focusing on a specific topic.

This state is very similar to deep sleep.
The main difference is that your mind and body are fully awake during meditation. The technique origins from far-east persuasions, like as the Tibetan Buddhism. It is primarily about wisdom and enlightenment. The spiritual yoga, a special type of meditation, comes from Hinduism. Awareness and focus exercises should calm down your mind, decrease stress and lead to inner peace. Scientists have proven that meditation supports the immune as well as cardiovascular system. Your attentiveness and ability to concentrate will improve.

Meditation further supports your memory and ability to learn.
Your thoughts will clear up. You do not need to react to them. You can simply observe them in your mind. Similar to a snow globe, in which the flakes slowly sink down to allow you seeing clearly. In addition, you will become much more relaxed – also in former stressful situations. Your self-esteem and self-respect will grow equally and you will be better able to manage yourself and the outside world. This is particularly important in private and professional life. In addition, meditation leads to happiness and lights up your mood. Finally, you will get to know and thus fully accept yourself. Hence, meditation is essential for your self-development – although we assign country to the relaxation exercise group.

So what does really matter? I will explain first. Afterwards you try it!
 
Coordination:
Time: The best times to meditate are the early morning and the twilight. Ideally between 4 and 6am in the morning. Chin up: You can start straight after your normal wake-up time.
Duration: Already 20 minutes per day will be sufficient in the beginning. After approximately 7 minutes, your brainwaves will go into alpha-state. As sea of your mind calms down, your higher self will peak through. This allows you to get deep insights into yourself.
Location: Try to find a dedicated meditation room. For instance a storeroom. If this is impossible, just carve out a corner of a room. Ensure that only you access this place. It should be exclusively used for meditation.
 
 
Preparation:
Outside World: Feel free to put an inspiring picture in the center of your space. Place a chair without armrests or a cushion. Play quiet relaxation music. Lit a incent stick or a perfume candle. Dim the lights. Right before meditation, set an alarm clock. This prevents you from falling asleep.
Inside Word: If you have time, start with muscle contractions and breathing exercises. This prepares you most effectively. Sit down now. Neck and spine straight and relaxed. It allows life energy to flow from the bottom of your spine to the top of you crest. If you are sitting on a chair, your hands need to rest on your thighs with palms up. Both legs stand perpendicularly shoulder width apart with your feet flat on the ground. In case you are sitting on a meditation cushion, crossing your legs and ensuring a straight and relaxed neck and spine is just fine. Traditional lotus position is for more advanced practitioners. Before you start, ask your mind to stay calm and let go of past, present and future.
 
Meditation:
Start: Please exclusively breathe through your nose. Nasal breathing has various advantages. Eyes fully or almost shut. You start with deep abdominal breathing. Count silently to 10 for each when inhaling, holding, and exhaling. Just repeat inhaling once you feel the need to. It all happens fluently and effortlessly. After 10 repetitions, replace counting with a mantra. I recommend you to use your mission. Align it to your breathing.
Middle: Next, select a concentration point, which allows your mind to rest. If you are an intellectual person, focus on the place between your eyebrows. If you are an emotional person, focus on your heart. Whichever it is: Keep the concentration point for the rest of your life. Brainwaves, breathing, and metabolism will slow down as soon as you invest in awareness. Continue to silently repeat your mantra.
End: Let your inner voice fade away. Slowly open your eyes. Stay on your seat for some moments. Enjoy the silent inside and outside you.
Variantion: Alternatively, to in- and exhaling in a twostep process, you can focus at the same time on two physical spots, such as your butt whilst sitting and the hands on your legs. If your mind starts to wonder, you gentle pull it back to those points. Whether breathing or nervous system techniques: You need two reference points. Everything in the universe is in balance. Leverage this principle.
 
 
Wrap-up:
Documentation: You want to place a small logbook on your mediation place or bed table. During and after mediation, you will experience clear thoughts. Those are usually very important for you. Hence, write them down immediately. Within 30 seconds. Otherwise, your mind will drop them and they will be covered by daily routines.
Regularity: Regularity in location, time, duration, and method is essential for effective meditation. Once it becomes a conditional reflex, regularity will help your mind to calm down quickly as soon as meditation turned into a routine.
 
 
Now it is your turn! You start a new chapter in your life. Internalize a new habit: Meditate regularly.
 
If you already do it, write it down. Feel free to use the Meditation Template to capture your status quo for the phases above. Example: Now, I am meditating at different times and places. Unfortunately not regularly and too short. In addition, I do not document my thoughts afterwards etc.
 
Next, define your target state. Why do you want to meditate? How regularly in location, time, duration and method? How do you want to prepare yourself and the environment? What do you want to do straight afterwards? Example: I want to achieve by inner balance and think clearer through meditation. I meditation 10 minutes twice a day. In the morning after waking up and in the evening before going to bed. I repeat my mission. Afterwards I write down my thoughts and affirm my aims in life etc.

Last but not least, you want to identify specific actions, which lead to your meditation goals. Attached planned completion dates to them. Example: As of cw30, I will block 15 minutes each morning and evening. Therefore, I will wake up as well as switch off the TV 15 minutes earlier etc.
 
Finally the motto is: Hang in there! This particularly applies to meditation.

 

 
Getting started
“Why should I meditate? What is in for me? This is only spiritual superstition and waste of time.” Wrong-headed! Re-read the points of interests of this country. Brain science has come a long way. Studies proof what practitioners have declared for many centuries: Regular meditation has various benefits for you.
 
Keeping it up
Many people overcome initial doubts and sit down. Immediately afterwards their mind starts to wander. They have a hard time to sit still for some minutes. More challenging than being busy the all daylong. It shows how restless their mind has become. They are addicted to thinking.
 
Detachment
It is challenging to live in the material and spiritual world at the same time. Find your own balance. You can get lost in the material world. Yet exclusive focus on spirituality leads to similar risks. If you completely detach yourself from the outside world, you might destroy your relationships, get into trouble financially, or ruin your body.

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