HOW TO MEDITATE

the EASY way

ALL THE MAGIC & MORE ...

WITHOUT THE MYSTIQUE or COMPLEXITY

 

Quite possibly the single most important gift you can give yourself is to learn how meditate effectively and to practice meditation regularly. Regular meditation changes, through a process called neuroplasticity, the structure and physical makeup of your brain and impacts favorably your mental functioning as well as almost all details of your physical health and general well-being.  Unlike pharmaceuticals, it has NO negative side effects. 

Probably the most powerful and effective type of meditation is the "Transcendental" type. The original Transcendental Meditation requires a special trainer, a "mystical" mantra and a bit of your money and time, Harvard Medical School trained cardiologist, Doctor Herbert Benson in his book, The Relaxation Response (a 1975 national best seller) thoroughly researched various types of meditations and determined that essentially all the benefits of the original mystical, complicated and expensive meditation styles were available via a much simpler and easier route. It is probably the type of meditation most frequently recommended by health care professionals. 

THE SECRET TO GREAT RESULTS

Regular repetition is more important than the details! The exact style or type of meditation is less important than the act of repetition. Just give yourself a break a couple of times every day and meditate! Look at is as a gift you give yourself, kinda like a mini-vacation. Pick a time in the morning and a time in the evening and make it a habit. You don't need to pay for expensive lessons, go to time consuming classes, or find any special "guru" to train you. You can train yourself using this simplified version, that has all the power and magic of the original TM, without the complexity.

FOLLOW THESE EASY STEPS

- Plan so you will not be disturbed while meditating. Best not right after a meal or very tired. If you are interrupted, don't fret. Just start back again when you can.

- Do this. Set a timer to 20 minutes and start it. Sit in an upright position that will be comfortable while meditating. Place your hands in your lap. Allow your jaw to drop a little, keeping your lips closed. Let the tip of your tongue rest lightly against the roof of your mouth, just above your upper gum line. Roll your eyes slightly upward, behind your closed eyelids. Let the start of a little smile cover your face. Relax. Don't fall asleep.

- Take long slow breaths (from your belly) inhaling and exhaling through your nose. 

- Inhale a full slow breath through your nose. As you exhale each breath slowly through your nose, say the word "calm", silently as you exhale. Drag out the word "calm" until you have completely exhaled. As "caaaallllmmmmm". (The number "one" is also popular, or you can use any word that may have some special meaning to you, as "love", "joy", "peace", "well", "om", the simpler, the better...just stay with the word you choose.)

Continue this slow breathing in and repeating the word "calm" as you exhale until the timer sounds.

If thoughts or questions come into your mind, just silently acknowledge them, and then let them drift out of your mind with no effort on your part. 

That is all there is to it! You don't need any music, special aromas, or mystical incantations for this to work. The amazing power and, sometimes, the "unbelievable" results ultimately obtained are a result of the repetition and its impact on the brain. Within a short period of time, you will begin to notice changes and improvements in the way you feel. Enjoy them.

Hints for quicker results: Don't look for anything special to happen; no flashing lights, or emotional outbursts. If you are really emotionally uptight, you may find yourself weeping a bit initially. Not to worry. That just indicates that you really needed to relax ans let go. . Don't TRY to do anything special. It should be as close to effortless as anything you can imagine.

New Student to Zen Master:"Master, how long should I meditate?"  Zen Master to student: "Twenty minutes a day should be adequate...unless you are really very busy and just don't have time to meditate, then you should meditate for at least an hour!"

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