| Meditation is an activity that asks the practitioner | | | | comfortable position. The only reason that sitting |
| to put their body and mind into a relaxed and | | | | cross-legged is seen to be the way to meditate is |
| focused state. People that meditate regularly | | | | because many meditation traditions come from |
| report increased awareness of their feelings, | | | | cultures where chairs are not commonly used. If |
| thoughts and emotions, a stronger focus and | | | | you wish you can even lie down to meditate as |
| concentration, as well as increased happiness and | | | | long as you are well rested so that you do not |
| positivity. | | | | accidentally fall asleep. The fact is that you can do |
| Meditation is most commonly associated with | | | | certain kinds of meditation even while engaging in |
| East-Asian philosophy and religion. But more and | | | | activities such as walking and jogging or while |
| more people are approaching it in a secular | | | | playing a musical instrument. |
| (non-religious) way. You don't have to subscribe to | | | | But for your first forays into meditation its best |
| any beliefs or religious groups. Just take time to | | | | to start with a position that will allow you to relax |
| practice the basic exercises in your own home. | | | | and focus, easily. Whether sitting, standing or lying |
| There are quite a few different approaches to | | | | down, your back should be straight but not tense, |
| take to meditation, but fundamental principles are | | | | make sure you are not slouching. |
| shared across many meditation styles. One of the | | | | You should mediate somewhere as quiet as |
| most important among is the goal of removing | | | | possible, such as your living room if there is no |
| negative, unhelpful or distracting thoughts, and | | | | one around or your bedroom. You can use an |
| quietening the mind possibly aided by having a | | | | exercise mat or cushion if you want to sit on the |
| strong focus on something.This clears the mind of | | | | floor. It's important for you to have silence around |
| distractions and prepares it for more advanced | | | | you so it's a good idea to unplug or switch off |
| forms of meditation. | | | | your phone. You could light incense or nice smelling |
| Any negative thoughts you have - when you are | | | | candles but be aware that the pleasant smell |
| irritated by being stuck in a traffic jam, by | | | | might distract you from what you are trying to |
| co-workers that gossip behind your back, being | | | | focus on. |
| upset about procrastinating - can be said to | | | | Once you are ready, choose something to focus |
| crowding your mind causing your focus to be | | | | on, maybe your belly as you are breathing, the |
| weak and wander easily. Quietening the mind | | | | sensation of air flowing in and out of your mouth |
| reduces stress and strengthens your focus. | | | | or the sensation of you heart beating. Something |
| Some meditation traditions ask you to reduce all | | | | that is continuous and repetitive. Remember it |
| of your attention to sensory input - seeing, | | | | might be handy to set an alarm for the amount |
| hearing and touching, so that you can focus on | | | | of time you want to meditate so that you don't |
| what it is that observes this sensory input. The | | | | have your mind wondering how long you've been |
| part of you that is constantly judging, comparing | | | | meditating. |
| and measuring everything that you come into | | | | If you only spend 5 to 10 minutes a day |
| contact with. | | | | practicing this kind of meditation you will soon |
| If you start thinking of contorted Yoga positions | | | | experience the psychological en physiological |
| as being necessary for meditation then you are | | | | benefits. If you want you can make the use of |
| not quite correct. Most meditation practices just | | | | resources like guided meditation MP3s or |
| require you to sit in what is for you the most | | | | meditation courses to aid your learning. |