How to Meditate - The No Bullshit Guide to Meditation:
Jul 25, 2017 11:04:38 GMT
Post by Dave on Jul 25, 2017 11:04:38 GMT
What is meditation? Why even do it? What are the Benefits? These questions are answered in the following videos. I am still modeling my own notes on this video and will share them below. Understanding what mediation is and also knowing first hand the benefits is the best place to start off a successful practice. I'm just learning myself and will include my unfinished notes below:
Meditation is a focused intention to clearing the Mind – the ability to focus your mind on nothingness. A non-judgmental approach to observing that switches off the logical part of the mind. It is the cutting out of all forms of meta-analysis momentarily disengaging completely for the mind. Each time a thought comes back you are no longer identified with it. You reach a state of pure mindfulness that allows for disentanglement and the letting go of unnecessary thought.
Once you understand the benefits and have experience even the shortest of returns from failed attempts, you will have created a vision of what is possible. Creating a vision is a very personal affair. Often it is the validity of intent that either makes or breaks one’s mediation journey. The more genuine you are with yourself as to what you know what you want as opposed to what you think you want; the closer you will come to creating a vision. That vision is the reason you will meditate.
Steps to Mediation:
Step One:
Use a Timer (start small) set the time on a low volume but loud enough to distract you. 20 minutes was not a good time for me to start with … I found 10 minutes much better for me.
Step Two:
*Choose a Quite Place that you will least likely to be distracted
*Sit in a comfortable position. Don’t Lay down.
*Sit up with straight spine. *Sleep is not what we want.
*We want to remain alert in meditation.
*Closed eyes is also preferred to avoid distractions.
*Breath Naturally (calm and steady)
*Clear You mind by not focusing on them (focus on your breath / inhabit the body/Body Scan)
*Relax your muscles/ jaw/tongue/eyes/forehead/
*Scratch if need be -
*aim to sit still and focus on clearing the mind by dealing with thoughts as they arise (Let them come – let the go)
That is it … you do that for the duration of your meditation and then you’re done. Beep Beep. You’re done. Start of small and Work on building a habit. Increase the time as you get better at it.
It’s not a complex affair … No Gods, no religion, No Texts, No Books, No Clubs, no research – Just sit, relax and focus on clearing the mind for the duration of your meditation. That’s it! Simple BUT Not Easy! In fact it’s quite difficult!!!
_______________________________________________
Do it Daily – Every Day – Day in Day Out!
Make a solid commitment to doing it. Understand that the true benefits of meditation only come with a committed practice that is consistently done over a long period of time. It’s virtually a waste of time doing it any other way.
______________
Common Doubts people have with regards to Meditation:
1 - I CAN’T FOCUS! - I’M HYPERACTIVE! - I’M ADD!
Everyone’s mind CAN focus – You just haven’t trained it.
2- I CAN’T CALM DOWN
That’s why we meditate. That’s why the mind is often referred to as Monkey Mind.
Just because you can’t focus and calm down does not mean you’re doing it wrong. Meditation is the entire process – not the session itself. Don’t be disheartened every time you catch yourself caught up in a train of thought. Reframe your disappointment by acknowledging that every time you catch yourself disrupted in thought, that you have just in fact mastered the art of meditation because that’s exactly how the process works.
3 – False Expectations: Mediation is Fun & Exciting – It’s TRIP!
Truth is – you going to feel tired, bored, agitated, stressed, frustrated, anxious and many other mixed emotions. Once again – it’s all part of the process. When you go to the gym you experience a lot of stress before you reap the benefits. Once again … it’s all part of the process.
I CAN’T MEDITATE – OTHERS CAN BUT I CAN’T:
No … Anyone can Meditate! – You just have to practice it regularly and be consistent with it.
↑The No Bullshit Guide↑ ___________ ↑The Beginners Guide↑
(Notes taken from video above)
How to Meditate
The No Bullshit Guide to Meditation:
What is Meditation:
Meditation is a focused intention to clearing the Mind – the ability to focus your mind on nothingness. A non-judgmental approach to observing that switches off the logical part of the mind. It is the cutting out of all forms of meta-analysis momentarily disengaging completely for the mind. Each time a thought comes back you are no longer identified with it. You reach a state of pure mindfulness that allows for disentanglement and the letting go of unnecessary thought.
Why Meditate?: Discipline
Once you understand the benefits and have experience even the shortest of returns from failed attempts, you will have created a vision of what is possible. Creating a vision is a very personal affair. Often it is the validity of intent that either makes or breaks one’s mediation journey. The more genuine you are with yourself as to what you know what you want as opposed to what you think you want; the closer you will come to creating a vision. That vision is the reason you will meditate.
4. What are the benefits?
- Emotional Control
- Regulating stress
- Unwind
- Break Addictions
- Control Cravings
- Key to Mindfulness (symbiotic relationship to mindfulness)
- Be present
- Building Will Power / Discipline
- Brain Training without stressing the brain
- Brain Health
- Increases Productivity and Creativity
- clears emotional blockages (dissolved negative emotions)
- above all – disentangles the ego. (false sense of self)
_________________________
Steps to Mediation:
Step One:
Use a Timer (start small) set the time on a low volume but loud enough to distract you. 20 minutes was not a good time for me to start with … I found 10 minutes much better for me.
Step Two:
*Choose a Quite Place that you will least likely to be distracted
*Sit in a comfortable position. Don’t Lay down.
*Sit up with straight spine. *Sleep is not what we want.
*We want to remain alert in meditation.
*Closed eyes is also preferred to avoid distractions.
*Breath Naturally (calm and steady)
*Clear You mind by not focusing on them (focus on your breath / inhabit the body/Body Scan)
*Relax your muscles/ jaw/tongue/eyes/forehead/
*Scratch if need be -
*aim to sit still and focus on clearing the mind by dealing with thoughts as they arise (Let them come – let the go)
That is it … you do that for the duration of your meditation and then you’re done. Beep Beep. You’re done. Start of small and Work on building a habit. Increase the time as you get better at it.
It’s not a complex affair … No Gods, no religion, No Texts, No Books, No Clubs, no research – Just sit, relax and focus on clearing the mind for the duration of your meditation. That’s it! Simple BUT Not Easy! In fact it’s quite difficult!!!
_______________________________________________
Do it Daily – Every Day – Day in Day Out!
Make a solid commitment to doing it. Understand that the true benefits of meditation only come with a committed practice that is consistently done over a long period of time. It’s virtually a waste of time doing it any other way.
______________
Common Doubts people have with regards to Meditation:
1 - I CAN’T FOCUS! - I’M HYPERACTIVE! - I’M ADD!
Everyone’s mind CAN focus – You just haven’t trained it.
2- I CAN’T CALM DOWN
That’s why we meditate. That’s why the mind is often referred to as Monkey Mind.
Just because you can’t focus and calm down does not mean you’re doing it wrong. Meditation is the entire process – not the session itself. Don’t be disheartened every time you catch yourself caught up in a train of thought. Reframe your disappointment by acknowledging that every time you catch yourself disrupted in thought, that you have just in fact mastered the art of meditation because that’s exactly how the process works.
3 – False Expectations: Mediation is Fun & Exciting – It’s TRIP!
Truth is – you going to feel tired, bored, agitated, stressed, frustrated, anxious and many other mixed emotions. Once again – it’s all part of the process. When you go to the gym you experience a lot of stress before you reap the benefits. Once again … it’s all part of the process.
I CAN’T MEDITATE – OTHERS CAN BUT I CAN’T:
No … Anyone can Meditate! – You just have to practice it regularly and be consistent with it.
Always adopt the following principle:
Everything that happens in meditation, as long as you’re sitting there and your focusing, being mindful – as long as you’re doing that:
EVERYTHING ELSE THAT HAPPENS IS PERFECTLY NORMAL & NATURAL & IS GOOD!
