How To Meditate in 3 Easy Steps
Much has been written about the benefits of meditation, and about 'How To' meditate. Yet, I used to think it was a difficult thing to do, or that I wasn't doing it "right" so i stayed away from it for years!
I've realized that meditation is an easy, soothing, and very grounding process which has become an integral KEY aspect of my healing. So I want to keep it super simple for you and share how to meditate in 3 easy steps to inform your practice, whether you're a total beginner or if you already have a deeper practice.
Ready?
Find a comfortable, quiet place where you won't be distracted and where you can't hear the ringing, beeps and buzzes of your phone. Sit up on the ground, or in a chair, with a straight back and close your eyes (after reading the rest of this post, of course!)
1- Notice your Breath as your breathe in and out through your nostrils, with your exhalations being deeper and longer than your inhalations. (It has been noted that shorter exhales make us vulnerable to depression and anxiety, allow toxins to accumulate and create imbalance in the autonomic nervous system.)
Try to make your exhalations twice as long as your inhalations. Exhaling deeply also allows you to empty out any old, stale air from your lungs and to relax fully. While continuing this practice of deep, mindful breaths, add the next step...
2- Smile! Tony Robbins told us in one of his seminars that as your physiology changes so does the responses to your body. So whether or not you "feel" like smiling, by placing a smile on your face, and as the muscles rearrange themselves with a smile, you actually BEGIN to feel more joyful! The body doesn't know the difference of which came first.
The benefits of smiling have been well documented, including acting as a natural pain reliever, creating a longer life span, building stronger immunity, better relationships and being viewed by others as more attractive. And it just FEELS GOOD!
See if you can maintain a joy-full, energetic smile for the remainder of the meditation session, while also practicing step 1 above, noticing your breath.
3 - Thank you. The third and final step is to think or simply be aware of the phrase 'Thank You' during your meditation.
Bring this to your mind over and over, almost as it a wave of gratitude were washing over you. Use 'thank you' as a mantra for several minutes, coupled with your joy-full smile and focused breath. With time and practice, your ' thank yous ' might include an image of a person, situation, experience or feeling that you're grateful for anything in particular in that moment.
The benefits of being grateful are many: improved physical, psychological, + emotional health, heightened self esteem, a reduction in toxic emotions including envy, regret, resentment and frustration, increased mental strength, and resilience to traumatic events.
That's it! Pretty easy, yes?
Imagine creating time in your daily routine for 10-15 minutes of mindful breathing, smiling and being grateful! What would your day look like after starting with this type of practice? Pretty joy-full, empowered and energized, yes?
And please NOTE: with the exception of closing your eyes, the rest of this meditation can be done anywhere, at any time! Try it next time you're feeling harried, frustrated or angry - stop, breath, smile and say thank you, over and over again.
Please go ahead and start practicing these 3 easy steps today, and notice how well it serves you throughout the day! Also, if you want to super charge your morning practice with another powerful process, check out this 60 second game changer to work your willingness muscle.
We'd love to know: If you meditate, what has helped YOU stick with it? And if this is new for you, what do you think you could gain from this practice if you're able to stick with it for a while? Let us know your thoughts.
With BIG love,
Eli and Joseph
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