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Implementing a meditation mantra into your meditation routine is a powerful tool! The benefits include increased concentration, alertness, and aids in calming the mind, body and spirit. All of these things combined bring a sense of well being and who wouldn’t want that!

What is a Meditation Mantra?

A meditation mantra is sounds, syllables and words that are repeated during meditation. The intent of using a mantra is to create a positive change and feeling from the inside out. A Mantra can be a word like “peace” or a sentence “I am receiving all that is good in my life” that you repeat. Sounds are also powerful to use during mediation for example making the sound Om (ommm) or So Hum. So Hum is an example of a Hindu mantra and when translated means “I Am That”. Meditation mantras are a powerful way to influence the mind for positive change.

Meditation Mantras to Get You Started:

Choose a meditation mantra that you can relate to. This will help you to stay focused and bring a sense of well being. You can recite vocally or silent mental chanting. Explore a mantra that feels right to you. Here are some examples:

• I am present
• I love myself
• I feel (at peace, happy, content)
• Today is a new beginning, I am moving forward
• I will forgive myself and others
• Om
• So Hum

The SECRETS to Meditation Mantras

The first secret to your success is repetition. Repeat your meditation mantra over and over no matter if you practice meditation mantras for 1 minute or 30! By repeating your mantra it will help you stay focused through the meditation process. Second believe in what you are saying and let yourself feel the emotions of your meditation mantra. By releasing the negatives in your life and focusing on a positive mantra you find yourself centered on the things that matter most in your life.

The Ritual

Meditation Mantras are a powerful way to influence the mind for a sense of renewal of spirit, clarity and peace. The ritual of using a meditation mantra will help you to remember to keep things simple.

No matter the path you choose to follow may you enjoy the process of the journey!

PEACE!!!

“The time to relax is when you don’t have time for it.“
- Sydney J. Harris

Do your days feel rushed? No time to relax? How would you like to start your day feeling like you are in control? Here is a quick meditation you can do first thing in the morning to help you feel energized and focused.

Steps to a Quick Meditation

Step 1: Find a quiet place and get comfortable. You can sit on the floor with your legs crossed or in a chair with your feet touching the ground. TIP: The perfect time to do a quick meditation is before everyone in the house wakes up.

Step 2: Close your eyes and slow down your breathing by inhaling and counting 1, 2, 3, 4, 5 and exhale 5, 4, 3, 2, 1. Repeat 5 times and breathe a little deeper each time. As you do this exercise your body will begin to relax.

Step 3: Now visualize yourself sitting near a beautiful waterfall. The sky is a deep blue and the sun’s rays are like diamonds as they touch the water. Feel the warmth of the sun on your face. You can hear the sound of the waterfall as it cascades over the cliff and into the pool below. The birds are singing and the breeze lightly brushes the trees. Let your thoughts get caught up in your surroundings. Stay in your visualization as long as you like . . . be in the moment.

Step 4: You can now slowly leave your visualization by counting to 10. With each count you are coming out of your meditative state to where you are currently sitting.
By now you should feel refreshed and ready to take on your day. Be consistent with this quick meditation and you will find that it’s easier to relax, handle stress and have a positive outlook.

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Recently I visited the beautiful desert of Carefree Arizona. Just the name Carefree set the tone of the trip! As I drove to my destination I began to notice that the names of the streets were quit unique. I passed Easy Street, Lazy Burro, Tranquil Trail and HoHum Road. Feeling “Carefree” I was ready to kick off my shoes and relax!

Mindfulness Meditation Defined

Now I’m sure you are asking yourself what does Carefree Arizona have to do with Mindfulness Meditation. First let me give you the definition of Mindfulness Meditation . . . is to BE PRESENT in the MOMENT. With mindfulness meditation you are aware of thoughts, feelings and surroundings without resisting or placing judgment. For example: once I entered Carefree I was in a state of mindfulness mediation. I was caught up in the MOMENT. While driving, I noticed the beautiful hills, cactus, the soft warm breeze and the deep blue sky. I realized that I was in a state of mindfulness meditation without a conscious effort.

Get Started

Mindfulness meditation is a great place to start for anyone who wants to practice focus and awareness. To get started release any preconceived ideas or expectations of the world or people around you. When you don’t have expectations you can really feel inner peace and happiness.  This creates a feeling of gratitude for the simple things in our lives.

Simple Steps to Mindfulness Meditation

Step 1: You can practice mindfulness meditation anywhere: riding in a car, taking a walk, in an airplane, watching a football game or riding a bike. The key is to recognize your surroundings and focus on what is happening at that moment. Then just let your thoughts flow without dwelling or analyzing any one thought.

Step 2: Breathe naturally, no need to force it.

Step 3: Relax and enjoy the moment . . . that’s it! It’s really that simple! No need to have a formal meditation session. You can practice mindfulness meditation while going about your day!

By practicing mindfulness mediation regularly you will create a new way to manage and improve how you handle stress. Just by being aware or your emotions and surroundings your health and mental well being will increase! Make mindfulness meditation a part of your daily routine and you will discover things about yourself that will surprise you! Go ahead see for yourself!

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AWAKEN the POSSIBILITIES

Abundance meditation can be used to bring about the inner peace and happiness you have been looking for. It also is a way to manifest desires you have within your subconscious and conscious mind. Abundance meditation is an avenue to let the universe know that you are worthy of having your dreams come true.

The KEY to Abundance Meditation

The key to abundance meditation is to have faith in your own abilities and to believe that the powers of the universe are supporting you. Focus on what you want by visualizing the outcome. When meditating on things you desire it creates a positive energy and obstacles will suddenly disappear. Your desires will begin to manifest themselves.

Simple Steps to Abundance Meditation:

Allow yourself at least 10 minutes for the Abundance Meditation process. Let’s get started!

FIRST: find a quiet place where you can relax. Sometimes that can be a challenge, try using meditation music to muffle distracting sounds.

SECOND: focus on slowing down your breathing. Count slowly while breathing in 1, 2, 3, 4 and then breathing out 1, 2, 3, 4, 5. This will help the mind to relax and focus.

THIRD: visualize a peaceful place. It can be a favorite destination like the beach, a lake or big open meadow. Be creative and pay attention to the details like the sounds around you.

FOURTH: now that you are in your “happy” place visualize what you want your outcome to be. For example, what does your perfect job look like, what is your income, what kind of house are you living in and what kind of car are you driving?

Feel the positive emotions and visualize in great detail. You are now creating an energy to receive all that is good into your life! Your mind will begin to work on how to make it a reality for you! You will feel more powerful and in control of your life!

The Abundance Meditation Possibilities:

Using abundance meditation is a powerful tool and can take you to exciting places. You are only limited by your own imagination. The abundance meditation journey will create a healthier you! Think of the possibilities! Give abundance meditation a try and you will wonder how you ever lived without it!

Relax and enjoy the journey.

We’ve all heard the saying . . . “the heart grows fonder” or “you change your life by changing your heart”. Our emotions play a significant role in our lives and come right from the heart. The heart is the center of love and energy in our body. You can use heart chakra meditation to heal emotionally and physically.

What is Heart Chakra Meditation:

The heart is one of seven chakras that are believed to have healing powers. The heart chakra is located in the center of our chest. It not only affects the heart but the circulatory system along with the lungs, breasts, shoulders, arms and esophagus.

The heart chakra meditation deals with emotions like love, joy, hope and inner peace. It also handles and can release negative emotions like fear, anger, doubt and jealousy.

Using heart chakra meditation will aid in the process of learning to love yourself and give you emotional strength.

Benefits of Heart Chakra Mediation:

Physical Benefits of Heart Chakra Meditation:

• Increased memory
• Relieve muscular tension
• Boost immune system
• Reduce high blood pressure
• Ability to sleep more deeply and restfully
• Increased energy levels
   

Emotional Benefits of Heart Chakra Meditation:

• Expand problem solving abilities
• Confidence increases
• Become more positive
• Reduce irritability and moodiness
• Boost creativity 
• Greater ability to give and receive love
• Smile more often!
   

Spiritual Benefits of Meditation

• A greater sense of purpose in your life
• Improved intuition
• Feeling increased LOVE
• An openness to higher power

Who wouldn’t pay big bucks for the benefits of Heart Chakra Meditation! I know I would! The great thing is you can do it right in your own home with a little practice and determination. Experiment with Heart Chakra Meditation and see the benefits for yourself!

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All that we are is the result of what we have thought:
it is founded on our thoughts; it is made up of our thoughts.
If a man speaks or acts with a pure thought,
happiness follows him, like a shadow that never leaves him.

–Gautama Buddha, Dhammapada

Buddhist Meditation

Buddhist Meditation is another type of mental awareness that enlightens and frees the soul. Meditation plays an important role in Buddhist traditions. Buddhist meditation includes multiple methods that help to develop insight, mindfulness, harmony and concentration.

There are two types of Buddhist Meditation. The first being Vipassana which gives insight and Samatha means tranquility. These two types work together and improve your overall experience with Buddhist meditation.

Explore Buddhist Meditation Types

1.    Tranqulity Meditation (Samatha)

Samatha also called tranquility meditation. The purpose is to quiet the mind and improve concentration.

2.    Insight Meditation (Vipassana)

Insight meditation is based on the notion of mindfulness. To be mindful of something is to put thought into it and study carefully. For example if you are listening to a speaker you are not only focusing on the speaker but you are comprehending the message.

Practicing Buddhist Meditation

Buddhist meditation is the practice of being mindful in all you do, as you are doing it. Practice Buddhist meditation at least once a day while staying mindful.

1. Find an object you want to focus on like a candle or it can even be your breath.
2. Sit in a chair or on the floor. Buddhist meditation traditionally sits cross legged on a meditation cushion.
3. Make sure your back is straight and your eyes are closed with your hands resting comfortably in your lap.
4. Focus on your breathing inhaling and releasing your breath slowly.
5. Spend at least 15 minutes to see the results and to feel totally relaxed and rejuvenated.

Learn the secret to Buddhist Meditation and improve your mental awareness to bring peace and calmness into your life.

Happy Meditating!

Wellness Meditation in Minutes a Day

The Secret Combination

Meditation + Exercise = Wellness Meditation. Combine the two for mental and physical strength, better sleep habits, endurance, energy, balance and relaxation. Who doesn’t want all those things?

Enrich Your Soul

Using wellness meditation is an opportunity for you to enrich your soul and physical wellbeing at the same time. Daily life challenges come whether we think we are on the right track or not. What is important is the way we choose to tackle those challenges to get the outcome we want. Wellness meditation will keep you on track and focused.

Wellness Meditation Benefits

Wellness meditation when used is proven to decrease your respiratory rate, calm your mind, relaxes muscles, improve memory and health, increase energy and deal with stress more effectively.

Get Started Using Wellness Meditation

Get the full benefits of wellness mediation by implementing a short meditation combined with exercise. Quieting the mind can be a challenge but with practice, patience and a little time can be done successfully. Start with this simple meditation below:

1. Set aside time each day a minimum of 5 minutes for meditation
2. Find a quiet place and get yourself comfortable
3. Focus on the moment. Repeating an affirmation can help you get focused. Example “I am receiving all that is good in my life.”

You Can Do It!

Use wellness meditation to gain focus and increase your visualization to have the outcome you want. Then incorporate exercise to improve your overall health. It can be as simple as a 10 minute walk or taking the stairs. Just start! Everyone has 5 minutes!

Feel GREAT!

As you practice wellness mediation you will notice that 5 minutes will go by very fast. Your body, mind and spirit will begin to feel more centered. You will begin to feel your health improve, peace and balance in your life! Our mind is very powerful and can heal our body and mind given the right tools and attitude. This is where wellness meditation comes in. Get started today!

Wellness Meditation Steps:

 Meditate
 Nutrition
 Exercise = Happy Long Life!!!

If you want to recharge your body, mind and spirit give Chakra Meditation a try. It is an excellent way to rejuvenate from the inside out. Chakra Meditation promotes well being and positive energy flow through the body.

What are Chakras

Chakra Meditation has seven energy centers located throughout your body. Each has their own color, power and uniqueness. Chakras are used to revitalize the physical body and at the same time tap into our self consciousness to promote a sense of well being.

The Seven Chakra Meditation Elements:

1. Root Chakra: Represents our foundation and the feeling of being grounded.

Location: Base of the spine.

Emotional issues: Survival such as food and money.

Color: Red

2.  Sacral Chakra: Our ability to connect with others, to make connections and accept new experiences.

Location: Lower abdomen, about two inches below the navel.

Emotional Issues: Sense of well being, abundance, pleasure and sexuality.

Color: Orange

3. Solar Plexus Charka: The ability to be in control of our lives and confident.

Location: Upper abdomen, stomach area.

Emotional issues: Self confidence and self esteem.

Color: Yellow

4. Heart Chakra: Our ability to love.

Location: Just above the heart.

Emotional issues: Love, joy and inner peace.

Color: Green

5. Throat Chakra: Our ability to communicate.

Location: Throat

Emotional issues: Truth, communication and express our emotions.

Color:  Blue

6. Third Eye Chakra or Brow: Our ability to focus and see the big picture.

Location: Forehead between the eyes.

Emotional issues: Ability to make decisions, intuition, imagination and wisdom.

Color: Indigo

7. Crown Chakra: This is the highest Chakra. It represents our ability to fully connect spiritually.

Location: The very top of the head.

Emotional issues: Our spiritual connection, our inner and outer beauty.

Color: Violet

How to start a Chakra Meditation:

Step 1: Sit or lie down, Chakra meditation is one of few meditative forms that you can do either. Make sure your back is straight either way.

Step 2: Take deep breathes and fill your lungs with air.

Step 3: Notice your breath traveling up your spine as you inhale and down your spine as you exhale. Repeat several times, you will begin to feel energized.

Step 4: Begin with your Root Chakra at the base of the spine. Imagine the color red. Feel the energy intensify. When you have fully visualized your Root Chakra, move up to the Navel Chakra and so on until you have completed all 7 Chakra’s.

When giving Chakra Meditation a try you don’t need to go through all seven Chakra’s to feel the benefits. Choose a Chakra Meditation you want to focus on like the Heart Chakra and focus on that for the time being then move on from there.

Here are a couple of Chakra Meditation resources to check out:

Chakra Meditation: Discover Energy, Creativity, Focus, Love, Communication, Wisdom, and Spirit

Chakras for Beginners: A Guide to Balancing Your Chakra Energies (For Beginners (Llewellyn’s))

Positive Affirmations bring Positive Life Changes

Meditation and positive affirmations complement each other. Meditation is the practice of calming one’s mind from distraction. Positive affirmations describe a desired outcome and counteract a negative belief that you may have. When the two are combined you gain personal power to transform your life, health and mental well being. It really is that powerful!

Dealing with LIFE

In life we deal with a lot of different emotions like disappointment, stress, anger and anxiety. When you live with these intense emotions its exhausting! Using positive affirmations while meditating will help you to develop an optimistic outlook on life.

Take Control

It’s very simple to take control of these emotions in just a few minutes a day. Meditation takes your mind from thinking and doing to just being. It helps you create the environment to where you can stop looking outside yourself for answers but to start looking inward. In a short amount of time with practice calming your mind will come easily and you will see the benefits in your life!

Get Started with Positive Affirmations

Find a positive affirmation that you like and keep it simple. Here are some ideas to get you started:

• I am receiving all that is good in my life.
• I am glowing with health and wholeness.
• I create abundance in all that I say and do.
• I attract powerful and positive people into my life.
• I Breathe in Strength and Confidence.
• There is ALWAYS something to be HAPPY about.
• I Am! I Can! I Will Do!
• Every day has goodness within it!
• I am healthy and happy.
• Wealth is pouring into my life
• I am calm and relaxed in every situation.
• I radiate love and happiness.
• It’s a brand new day, I will give of myself.
• I focus my energy on moving forward.

Next find a quiet place and get comfortable. You don’t need to meditate for long. Start with just 2 minutes then move to 5 and eventually aim for 10 to 15 minutes per day. Once you get the hang of it 15 minutes of mediation using positive affirmations will fly by!

The Wandering Mind

If your mind starts to wander regain focus by repeating your affirmation and truly study the words you are saying. Like any new skill it takes practice to learn how to meditate and focus your busy mind. Practice makes perfect!

Take Action

It’s up to you to take that next step. Give meditation using positive affirmations a try and you will move forward with confidence.

This book comes highly recomended get one for yourself:

Meditation for Kids is Easy

A big part of our life’s journey is self discovery. Meditation for kids will aid your child in the discovery process and teach them to love themselves. Children sometimes struggle to understand their emotions. Meditation for kids will help them to deal with life experiences that come their way.

Meditation for Kids Huge Benefits

Do you want to raise a well balanced happy child? Of course we all do! Meditation for kids is proven to have amazing benefits for your child. Meditation gives your child an advantage when it comes to learning self esteem, decision making, dealing with stress, concentration, improving grades and sleep habits. Meditation for kids encourages your child to listen to their inner self. Meditation for kids gives them the power over their own feelings and thoughts.

Meditation A Family Event

Use meditation in your home as a family. You don’t need to spend a lot of time meditating. In just a few minutes a day you can assist your child in attracting peace, calm and focus into their life. Meditation for kids doesn’t require any more time than reading a bedtime story.

Meditate with Imagination

An easy way to start is to set aside 10 minutes at bedtime. Gather your family around and show them how to sit comfortably on the floor. Explain to your child that meditation is to focus on this very moment and to control our thoughts. When everyone is comfortable have them focus on breathing, inhaling and exhaling slowly. Try this while breathing, have them breath in love and calm and exhale negative thoughts and feelings they may have. This exercise automatically calms the mind and body. Your meditation could be as simple as that or you can take it one step further by adding imagery to the meditation. Tell your family that they are going on an adventure to the beach, swimming with the dolphins or exploring far away planet to name a few. When adding imagery it’s important to add detail. Instead of just seeing a river help your child to visualize a lazy cold river filled with trout. Have fun with this and be creative! The only limit you have is your imagination. Ask your kids to feel all the peace that surrounds them. At the conclusion ask your child to collect all those good feelings and come back to sitting with the family.

This is a wonderful experience for you and your family to bond! You will end your day on a positive note. Meditation will be associated with good things. Meditation will give your child that sense of peace and well being. Meditation for kids will also teach your child values like kindness, gratitude and to love what is. Give meditation for kids a try you will be blown away by the results!

Relax Kids Quiet Spaces: Calming Bedtime Meditations For All Ages

The Mysteries of the Meditation Gong

Before we recommend anything, it’s fun to take a moment and look at the history and a few interesting facts about meditation gongs as well as a few different types of gongs.

History

The Meditation Gong plays an important role in the musical and spiritual culture of Asia. They have been used for thousands of years. Meditation Gongs are an important tool used in mediation and healing. Meditation Gongs first recorded use go back to around 500 AD.

The Use of Meditation Gongs

Gongs are used for celebrations, religious ceremonies, festivals, healing and meditation. You will also see gongs used as part of a symphony or musical production.

Types of Mediation Gongs

Gongs are a musical instrument most commonly known to be round, flat and rounded at the edges. There are a variety of gongs to choose from. They come in different sizes from hand held to massive. Gongs are typically made of brass or copper. The sound that you get from a meditation gong will vary depending on the size and the metal it’s made from. The larger gongs will produce a deeper pitch and the sound will carry for a longer period.

This meditation gong is available and easy to buy. Read more about it.

The Chao Gong

The Chao Gong (bulls eye gong) is traditionally used for meditation and music. The Chao gong has a traditional dark spot in the center and a dark ring around the trim. To many the Chao gong has the true gong sound that most are familiar with.

The Wind Gong

The Wind Gong (Lion gong) is used for healing and the lion dance. This meditation gong has strong overtones and sounds like the wind thus its name wind gong.

The Bao Gong

The Bao Gong (nipple gong) is found in temples in many Asian countries. The Bao is the most sacred and spiritual of all the gongs. The name comes from the rounded bell shape at the center of the gong. When struck on the nipple it has a beautiful bell like sound.

Gong Meditation is Powerful

The gong is a very unique instrument in that it sends off vibrations and can play hundreds of notes at the same time. When a gong is played your whole body responds. You can feel the vibrations physically and emotionally. Your body and mind are stimulated by the vibration waves. For example in only 3 to 90 seconds sound waves help to open the mind and promote a meditative state. The gong vibration and sound also opens up the chakras (energy centers). Overall the gong creates a deep relaxed state. Now that is amazing!

Meditation Gong CD’s or iTunes Download

So, should I go shopping for a gong?

Not necessarily, you can simply purchase prerecorded meditation audios with gong sounds.

Try this one as an example. Read more about this mediation gong and sample it’s sound. Click here.

I highly recommend that you try meditating using gong vibrations in the background and you will soon find yourself focused and relaxed!

Learn more about meditation audio CD’s here.

How important are breathing techniques while meditating?

No doubt, proper breathing is a key to successful meditation.  It is also something that is overlooked by many in everyday life.  By allowing yourself to breathe deeply you can release stress, improve concentration and increase your energy levels.  Practice the Meditation Guide techniques below while meditating.

Breathing Techniques

Inhale and exhale through your nose to better control your breathing.  As you start to inhale your belly will begin to expand, then you will notice your mid section grow, and finally air will fill your rib cage.  Now hold your breath for a brief moment if possible.  Remember to breathe evenly and slowly.  Then exhale in a controlled fashion.  As you exhale, release the air from your lower belly area first, then the mid section and finally from your upper chest region. The same as you inhaled.

Use Meditation Guide – Counting, A Simple Tool

Follow the Meditation Guide and count 1,2,3,4 as you inhale, then hold briefly, and exhale in the same fashion.  Count slightly longer on the exhale, 1,2,3,4,5,6.  You will want to experiment with what works best for you. Once you practice for a minute you start to relax, and this is what we ultimately want.

Meditation Guide – Seeing Benefits

When using the breathing techniques you get better at controlling your breath. You will inhale deeper and exhale for a longer period of time.  This is not only good practice while meditating, it is a good breathing technique for everyday life.  You will feel more alert and relaxed. You are getting the full benefit of proper breathing when your lungs are at full capacity and you find yourself sitting up straight without much effort.

Energy Surge in Minutes

Using this Meditation Guide your breathing techniques will surely improve. You will begin to notice your inter-costal muscles (the muscles around your chest) expanding and contracting.  This is normal and is a sign that you are breathing deeper than normal.  This is a good thing!   It is proven that increasing the flow of oxygen helps a multitude of things: Increased energy, a relaxed state of mind and an increase in endorphins. The Meditation Guide will help with your overall health and energy level!

Read about using music with meditation here: Meditation Audio and You

What if you could listen to Meditation Online blog posts instead of just read them or as a meditation podcast?

Now you can because we now offer OUR meditation online blogs posts as a podcast.

Meditation Online Audios

Listen to Meditation Online blog posts as a podcast on your computer directly or with your iPod or MP3 player.

go to your Odiogo Page and click Subscribe so they can listen to your content on the go on their iPod or MP3 player.

This is how.

Subscribe to Meditation Online Podcasts

Subscribe to the RSS Feed that has both the Meditation Online blog content in written form or on audio. (You can subscribe to web RSS readers such as My Yahoo!, netvibes, Google Reader, etc.)

This service allows you to perform a 1-click podcast subscription of the Meditation Online Blog feed to your major podcast clients such as iTunes, and Juice; it’s easy. (Also, just in case you’re interested, the text content is embedded with the audio file to be viewed through the lyrics option of your iPod and other mp3 players.)

Don’t just read our posts, from now on you can listen to the meditation audios.

Here is the Meditaion Online audio-enriched RSS feed:
http://podcasts.odiogo.com/meditation-online/podcasts-xml.php

Here is the Meditaion Online audio control page for the 1-click service:

Meditation Online Audio Podasts

Meditation Guide to Rejuvenate Body, Mind and Spirit

If you are looking for a meditation guide to provide ways to improve your life and de-stress then you have come to the right place. Meditation-Online is happy to share this meditation guide as a source of information to help you meet your goals.

A Meditation Guide Based on Science

Many scientific studies have proven Meditation is a force to be taken seriously. The results are in! Meditation reduces anxiety, stress, aids in healing and helps to balance body, mind and spirit.

Meditation has been practiced for thousands of years and the health benefits are endless. So why is there not more people taking advantage of this knowledge?  Simple! Many are not aware of the benefits! They may think that they don’t have time or meditation is too hard to learn. Maybe it’s time to tell them about this mediation guide.

Anyone Can Do It

The good news is that there is no wrong or right way to meditate. In fact you don’t even need to leave your home. With the right meditation guide, it is inexpensive, takes very little time and improves your outlook on life. Follow these simple steps and you will be on your way in minutes.

Your Meditation Guide – The Big “C”

If the main reason to meditate is to relax then we need to first get Comfortable!

It’s important to pick clothing that will allow you to move freely and breathe easily. You don’t want your meditation to be interrupted by thoughts like “my pants are too tight!

It’s also a good idea in creating a relaxing atmosphere to find meditation audio and music that can help you get into the peaceful calm state.

Be Consistent Have Success!

Any meditation guide will first tell that to have great success with meditation it’s important to be consistent.

A good goal is to set aside the same time every day. Find a quiet place where you can go undisturbed for at least 5 or 10 minutes.

In the beginning you want your meditation session to be short so that you feel that you have had a successful session. As you get more comfortable with the process your mind gets better at concentrating and time will fly by.

In the beginning your mind may wander, this is totally normal! Be patient! It takes time and practice to quiet our busy minds.

The two P’s of the Meditation Guide

Place and Posture! Once you have found a quiet place to meditate get into a comfortable position. You may want to sit on a cushion on the floor with your legs crossed or in a comfortable chair.

Don’t forget posture is key, keep your back straight. If you are sitting in a chair make sure your feet are flat on the floor and again be aware of your posture.

Start Your Meditation

Next close your eyes . . . clear your mind and imagine a peaceful place. You can also meditate with your eyes open; however it’s very important to have an object that you focus on to keep the mind from wandering.

Now begin to take deep breathes. With every breath you begin to notice your body relaxing.

Really focus on your breath. Feel the air enter your nose and then fill your lungs. Don’t try to control your breathing just let your body do all the work.

Give yourself permission to release your stress and mind chatter. Begin to control your thoughts and focus on your peaceful place.

What do you see, what are you wearing, what do you smell and hear?

Once your mind is truly focused you begin to feel a sense of peace and well being. You are now in a relaxed state.

When you feel that it is time to leave your peaceful place slowly take your thoughts back to where you are sitting. Open your eyes and smile.

You have rejuvenated your body, mind and spirit in as little as 5 to 10 minutes. You now will feel a sense of calmness and peace and ready to take on the day!

Why don’t you share this mediation guide with a friend?

For more on this, see Meditation Guide for Breathing Techniques