Meditation, which I practiced and taught for the past ten years, has been the most helpful routine I have ever adopted and the most valuable, in my opinion, unrivaled by anything else. Not only has meditation helped me develop my other habits, but it has also helped me become more relaxed, more centered, and less fearful of facing pain difficulties.

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Copyright © 2022 Phoenix Nina
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Table of Contents
Getting Started.....................................................................................................................3
How to Meditate for Beginners: What to Expect................................................... 10
What may possibly be looked forward to?............................................... 10
The Fundamentals ............................................................................................ 11
Essential Points ................................................................................................................ 13
About Author..................................................................................................................... 17

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Getting Started
Over the last 10 years, the practice of meditation has proven to be the most
helpful routine I've adopted, and I now believe it to be the most important,
without a shadow of a doubt, unrivaled by any other.
Not only has meditation helped me establish all of my other habits, but it has also
helped me become more at ease, more focused, less anxious about suffering
discomfort, more appreciative, and more aware of everything that is happening
in my life. It has helped me come a long way, even though I am by no means even
close to being perfect.
The fact that it has assisted me in better comprehending my own thinking is the
single most important thing that it has done for me. Before I started meditating, I
never paid any attention to the ideas that were going through my head; they
would simply pop into my head out of nowhere, and I would react to them as if I
were a robot being programmed to conduct certain tasks. Even if I'm growing
more aware of what's going on in the world, things like that are still happening in
our current times. I am free to decide whether or not to follow the directives
given to me. I have enhanced flexibility and freedom as a result of my improved
knowledge of myself, which is not to say that it is a flawless understanding, but it
is a better understanding.
So … My personal recommendation is that you participate in this activity. You
could begin with a very easy assignment, but as you get more expertise, you'll be
able to easily do tasks that are more challenging. You might start with a very
basic activity. It is called "practice" for a reason, so you shouldn't expect to be
extremely good at it right away. Instead, you should expect to become better
over time.
These recommendations are not meant to aid you in becoming an expert; rather,
they should help you get started and advance further in your endeavors. You are
not required to put them all into practice at the same time; instead, you may test

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out a few of them, then come back to this article and try another one or two of
them.
Please let me remind you to take a seat and unwind for the next minute. It would
seem to be an insanely easy chore to just meditate for a minute and a half, but
you should try it. That is very accurate. An excellent place to start is by devoting
simply two minutes of your time each day for the first week. In the event that it is
effective, add an additional two minutes on top of that, and continue in this way
for the next seven days. If everything goes according to plan and you increase the
amount of time you spend meditating by just a little bit at a time, you should be
able to meditate for 10 minutes each day by the end of the second month. This
goal should be attainable if you start meditating right away. But you should start
off by taking tiny measures.
Always keep in mind that you need to take care of it first thing in the morning. It
is easy to tell oneself, "I will meditate every day," but it is far more challenging to
really follow through with that resolution. Instead, put a note that says
"meditate" somewhere you'll see it, and set a reminder for every morning when
you get up to remind you to meditate at that time. This will ensure that you don't
forget to meditate.
Don't stress about the specifics of how to do something; rather, focus on getting
it done. Concerns about where to sit, how to sit, and which cushion to use are
typical for the majority of people. This is a lot of fun but getting started is not
particularly dependent on it at all. To begin, choose a comfortable place to sit,
such as a chair or a couch, and settle in. You might also do it while lying in bed. If
you don't mind sitting on the ground with your legs crossed, that's the best
position for you to be in. Take a seat and put your feet up; at most, this will keep
you on your feet for the first two minutes. In the beginning, it doesn't really
matter where you sit as long as it's comfortable and quiet wherever you choose
to do so. In the beginning, you don't need to worry about optimizing it so that

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you'll be comfortable for a longer amount of time; rather, simply sit somewhere
that's peaceful and comfortable for now. You can worry about it later.
Take a moment to assess how you are now feeling. Simply bring your attention to
the sensations that are arising inside you at this point in the meditation session
as you start to become comfortable. How does your body feel? What kind of
makeup does your mind have, in your opinion? Busy? Tired? Anxious? Think
about the fact that bringing anything at all with you to this session of meditation
is absolutely appropriate in whichever shape it takes.
Now is the time to start counting your breaths. Now that you've discovered a
posture that's comfortable for you, you should direct your attention to your
breathing. Put your attention on the intake of each breath, and then follow the
path of the air as it passes down your nose, down your throat, and into your
lungs. This will help you become more aware of your breathing. If you find it
useful, count "one" as you take in your first breath, and then count "two" as you
let out your breath; this will help you get into the rhythm of deep breathing.
Carry on repeating this till the count reaches 10, and after that, start again from
number one.
If you find yourself lost, you should return here. Your mind will wander aimlessly
without a destination. This is extremely close to being established as a truth that
cannot be disputed. That shouldn't present a problem for anybody at all. Simply
give yourself a grin and direct your attention back to your breathing the moment
you become aware that your mind has drifted off. Begin counting from "one"
once again to return to the beginning of the process. It is understandable that
you feel irritated to some degree; nevertheless, you shouldn't be too hard on
yourself for being unable to keep your attention focused on the task at hand
since it happens to the best of us. This is the practice, and it will take some time
for you to become competent at it before you can consider yourself fully
prepared.

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Develop a caring way of thinking and doing. When you become aware of
thoughts and feelings coming up during meditation, they unavoidably will try to
develop an attitude toward them that is accepting. This will help you get the
most out of practice. Instead of seeing them as intruders or opponents, think of
them as friends. They make up a portion of who you are, but they do not account
for the whole of who you are. Be compassionate, and avoid passing judgment on
other people.
Don't let worrying about whether or not you're doing each step properly cause
you undue stress. You are going to be anxious about whether or not you are
doing the steps properly. It's alright; they are the kinds of days we all have. You
are not carrying it out in the least bit improperly at all. There is no one method to
go about it that is superior to another; all that counts is that you take pleasure in
the undertaking.
You don't need to be concerned with clearing your mind at this time. Many
people are under the impression that meditation includes "emptying one's mind"
or "putting a stop to all thought." Neither of these things is true. It is nothing of
the kind. Even if this is a byproduct of meditating, it is not what the practice of
meditation strives to accomplish in and of itself. It is very normal for you to be
thinking about things at this moment. We all do. Even though our thoughts are
always producing fresh concepts, we do not have any influence over this process.
Instead, you should make it a point to form the routine of engaging in the
practice of focusing your attention, and you should continue to do so even when
your thoughts start to stray.
Continue in the same manner despite what occurs. Because you can be certain
that new thoughts and feelings will surface, you should make it a priority to be in
the now and now with them when they do. Yes, I am aware that I instructed you
to bring your attention back to your breathing, but once you have put in the
effort to do so for a week, you may also give some consideration to the discipline
of remaining with a thought or sensation. Once you have put in the effort to do so

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for a week, you will be able to bring your attention back to your breathing,
despite the fact that we have a natural inclination to want to steer clear of
experiences such as annoyance, wrath, and concern, one of the most beneficial
practices for meditation is to stay with the experience for some amount of time.
Just stay where you are and maintain your sense of wonder.
Discover more about the person you are. This activity will not only improve your
capacity to focus, but it will also educate you about the inner workings of your
mind in the process. What specific events are taking place within the location? If
you notice yourself letting your mind wander, allowing yourself to get agitated,
or avoiding difficult experiences, you may start to have a clearer grasp of who
you are. It's not clear, but it might help.
Acquaint yourself with the person you already are. Instead of approaching the
process of getting to know oneself with an attitude of critical self-evaluation, you
should adopt a welcome attitude. A friend and you are becoming closer to one
another as time goes by. Enjoy life and give some love to the person you are.
Do a body scan. You may also try focusing your attention on one part of your
body at a time after you've gotten the hang of monitoring your breath and have
had some practice with it. This is something you can do when you've had some
experience under your belt. You need to start by putting some of your attention
on the soles of your feet; how do they feel? Proceed gently up your body,
beginning at your toes and making your way up to the top of your feet, then your
ankles, and finally, your head. Start at the bottom of your feet and work your way
to the top of your feet.
Consider the intensity of the light, the sounds, and the activity. After you have
spent at least a week in practice concentrating on your breathing, you should
next try shifting your attention to the light that is there all around you. Another
spot deserves your attention, and it can be found here. Simply focus all of your
attention on a single place and make mental notes on the lighting in the room
you are now in. On another occasion, you should only focus on listening carefully

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to the sounds around you. On another occasion, you should make an effort to
become conscious of the energy that is pervasive in the region and that is around
you (including light and sounds).
Put up an honest attempt to commit oneself completely. Do not just reply, "Sure,
I'll give it a go for the next few days," since this is not an adequate response.
Devote your undivided focus to the completion of this task. You should try to
maintain this idea in your brain for the next thirty days, at the very least.
You do not face any restrictions of any kind. Even if you are going to be traveling
or if something important is happening first thing in the morning, you may
continue to meditate at your place of employment. Where: in the middle of the
park During your commute. While you are making your way to some destination
on foot. Even if sitting meditation is the most successful way to start, the truth is
that you are already training for this sort of focus in every facet of your life, and
this is true even though sitting meditation is the most efficient method to start.
Follow the instructions for practicing guided meditation. You might begin your
meditation practice by listening to guided meditations if you discover that this
kind of practice is beneficial to you. Keep in touch with your other close friends.
Although I like to meditate alone, you could also do it with your significant other,
your child, or a close friend. I find that doing it alone helps me focus better. You
may also make a pact with a friend that, after each meditation session, the two of
you would get together and discuss how things are going. It is possible that this
will make it simpler for you to keep your constancy.
Find a group that you'd want to be a part of. Find a group of people who meditate
on a daily basis and begin doing it with them; it will be much more beneficial to
you. This may be a Zen or Tibetan community nearby to you, in which case you
would go there to meditate with other members of the community. You might
also do a search for an online community, join it, and participate in its activities
by asking questions, receiving help, and encouraging others.

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Put on your best smile after you've finished everything. After the first two
minutes have passed, you should make a point of putting on a cheery face. Be
glad that you were able to spend some time alone yourself, that you were able to
keep the promise that you made to yourself, that you demonstrated to yourself
that you can be trusted and that you spent some time getting to know yourself
and making friends with yourself during this time. You have just finished living
through an extraordinary two minutes of your life.
Meditation is a practice that is not always easy or particularly peaceful to do.
However, it does come with an astounding variety of benefits, some of which you
may begin to enjoy right this very now and which will continue to accrue to you
for the rest of your life.

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How to Meditate for Beginners: What to Expect
You've done your research and discovered that meditation has many beneficial
benefits; you have friends or family members who meditate for 20 to 45 minutes
on a daily basis; you've heard prominent people say that they couldn't live
without it, and now you're ready to give it a try for yourself! But wait, you say to
yourself, there's a catch. Hold on a second. What exactly are you anticipated to be
accomplishing at this point in time, seeing as how you are just getting started as
a beginner?
Because of this, each and every one of us has converged here! In addition, we are
overjoyed that you have chosen to become a member of our community, and we
look forward to working with you. Keep reading for some introductory
recommendations in mindfulness meditation that will have you sitting down and
practicing in no time at all.
What may possibly be looked forward to?
Do you want to be like those memes of blissful meditators by the sea who look to
be communing with the universe with nary a care – or a misplaced thought – in
the world? Do you want to be like those memes? You need to get into the habit of
meditating with a focused attitude. It is not going to work out like that. Do you
want to take a seat? I'll start the timer, and for the next twenty minutes, you can
just let your mind roam anywhere it wants? Nope. Are you hoping that the
turning and spinning of your chakras will begin as soon as possible? Unlikely. Do
you think that you will eventually start to levitate and glide away, putting this
mundane existence in the rearview mirror, and start a new life somewhere else?
It's not likely, and for that, I give thanks to the Almighty. That statement couldn't
be farther from the truth when it comes to the practice of meditation.
Establishing a connection with the whole of the here and now is an important
part of the practice of meditation. The method that we employ to teach it is one
that has a strong grounding in reality. If you are able to sit up straight, stay still,

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observe, let go, and then come back to the here and now, you will be able to
reveal the fullness and richness that the present moment has to offer. You have
the space to connect with the creative part of your mind and become aware of
the thoughts and emotions that it creates in a stream because you are not giving
in to distractions. This is because you are not giving in to distractions. And in
light of these emotions and ideas, what course of action do you intend to follow
in response to them? You are going to acknowledge them without giving in to
fascination or frustration, and you are going to let them simply go back to where
they came from, like a wave that arises and then naturally and inevitably merges
back into the sea. In other words, you are going to treat them like a wave that
arises and then naturally and inevitably merges back into the sea. In other words,
you are going to deal with them as if they were a wave that emerged from the
ocean only to unavoidably and naturally recede back into it.
You could prefer to operate in such a way because you find that it has a calming
impact, as meditation does. It is rational. It offers a wide variety of benefits to
one's physical health as well as one's mental well-being. It will be of assistance to
you in selecting which of the thoughts and sensations that come up in your brain
are substantial enough to deserve your attention. It assists you in reconnecting
with the essential goodness that is already present inside you. You may improve
the quality of the world around you by cultivating qualities via the practices of
mindfulness and awareness meditation, which help you become more attuned to
the environment around you. And a whole lot more besides.
The Fundamentals
Find a place where you won't be bothered, and then settle onto a comfortable
chair, bench, or cushion there.
Before moving on to the next phase, the first thing you will need to do is decide
how long of a period of time you are willing to be sitting. Consistency is essential

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to achieving one's goals. Spending even a little amount of time each day can put
you in a much better position to achieve your goals.
Take a moment to evaluate your posture and make any required modifications, if
necessary. You have to make it a point to choose a position that allows you to
keep a straight back and work hard to achieve that.
Put your active, analytical mind on hold for a little time. I'll wait. Breathe. Put
your focus on the sensation of being present in the here and the now. Take a
minute to become conscious of your physical being as you're breathing in and
out.
Take into account the mental pressures in addition to the physical ones.
Acknowledge them with compassion and, at the same time, encourage them to
relax and let go of whatever stress they may be harboring.
Place your focus on the process of taking in and releasing breaths. You should get
a sensation of breath in the pit of your stomach. Instead of trying to analyze or
alter your breathing pattern, concentrate on experiencing it and bringing your
attention to the natural ebb and flow of your breath. This will help you relax and
feel more in control of your body.
Inhale: you are conscious that you are taking in air from the environment around
you when you do so. You are aware that you are exhaling at this very now, and
you should continue to do so.
When you become aware that your mind has wandered, bring it back to the
breath in a manner that is kind but forceful in bringing it back to its original
focus.
Training oneself to be aware, taking notice, letting go, and bringing one's
attention back to the breath and the here and now are the components that
comprise the practice of mindfulness.
When you are ready to bring your meditation to a close, take some time to
stretch, calm your mind, and be grateful for the experience. After that, you should
feel revived and renewed as you start up where you left off in your chaotic life.

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Essential Points
Have you ever been curious about how Buddhist monks and nuns manage to
maintain such a serene and calm demeanor? The fact of the matter is that they
were forced to begin from square one, just like everyone else. You will go
through several phases as you grow from a distracted novice to an experienced
meditator; nevertheless, you will need to let go of the idea that development is
made in a linear fashion in order to make this journey. The destination is not the
primary emphasis; rather, it is the crucial components of the route that are
emphasized.
When working on a project, having a goal-oriented mindset is essential, but
when trying to meditate, it might be distracting. When you have a goal, you are
now in this location, and the goal is located at that one. But the purpose of
practicing mindfulness is to train your mind to be present in the here and now
rather than dwelling on the past or the future. Consider the fact that, in actuality,
you are already here, that it is always now, and that you are unable to flee from
your own consciousness. When you sit, you are just relaxing at the moment;
there is nothing to achieve and nowhere to go at that time.
Let's take a look at some crucial aspects of meditation that will assist you in
determining your next steps. It is important to keep in mind that, in the words of
Mahatma Gandhi, the journey, not the phases of meditation, is what matters most.
1: An awareness of what is happening right now
When we initially begin meditating, one of the first things we do is learn how to
deal with distractions. These may be experienced on the outside in the form of
noises or odors, for instance, or on the inside in the form of sensations, ideas, and
feelings. Before we get started, we should each have the resolute desire to clear
our minds of any potential distractions, ideally for a predetermined amount of
time, such as five or ten minutes. This level of concentration is really necessary. If

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we do not have this aim, there is a good risk that distractions may drag us away
from our meditation before we ever realize it.
In addition, we work hard to rid ourselves of any judgments, views, or worries
that can pull our focus away from the here and now. When practicing meditation,
some people find it useful to imagine that they are a blank vessel that has no
history and no recollection of what came before. The mindset of a beginner is
one that is receptive to whatever may come up and is not mired in any kind of
routine or rut it may have fallen into. Relaxing and letting go of the concerns and
fears that we have been carrying around is something that we do rather than
wasting the valuable practice time we have thinking about the past or making up
an implausible future scenario. Being present brings such a wealth of benefits
and pleasures! Because our previous pattern of behavior creates distraction,
cultivating a new awareness of the here and now requires some practice;
nevertheless, the benefits of doing so more than justify the work involved.
2: Bringing under control the destructive thoughts
Do you often find yourself having critical conversations with yourself on a wide
range of topics? Perhaps it makes an appearance now and again, convincingly
reflecting the emotional tales and internal conversations that you have been
having. If it signals that something is extremely wrong with your life, your
relationships, and who you are, then it may be pretty damaging. It is not simple
to know how to gain a hold of the "negative inner voice," even if you are aware
that it is a cause of sorrow and discontentment for you.
Increasing one's awareness of the here and now is an efficient strategy for
working with the critical voice that exists inside. One of the primary goals of
meditation is to train oneself to be aware of whatever occurs in the stream of
consciousness and to acquire the ability to let go, moment by moment, regardless
of whether the mental activity in question is appealing or repulsive. At other
times, we find ourselves feeling overwhelmed by what seems to be an endless

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stream of ideas. One of the methods that might assist us in letting go is to
concentrate on being aware of the space that exists between the two ideas that
follow one another. Awareness may be fostered by paying conscious attention to
even the smallest of pauses in conversation. If we practice with diligence and
purpose, our inner narrative will naturally become more relaxed over time, and
we will be able to let go of the negative inner chit-chat one gap at a time. If we
practice with diligence and purpose.
3: Concentration on the focus of one's meditation
Learning to focus your conscious awareness on a single object is an important
skill that may be developed via meditation. This might be your breath, the light of
a candle, a phrase that is repeated (like a chant or mantra), bodily sensations, or
anything else that draws your attention. The breath is the object of meditation
that is most often and extensively practiced all across the world. It is much
simpler to let go of distractions and really appreciate the here and now if one just
focuses on one item at a time. Your mind will function more smoothly when it
has something familiar to come back to, like the breath, for example.
Feelings of contentment, tranquility, and serenity are just some of the positive
outcomes that may result from striking the right balance between letting go and
paying attention. Your mind is able to filter out the jumpy distractions that are
the root cause of worry and tension when you meditate and recover its natural
spaciousness when you concentrate on an object of meditation.
4: Dawning awareness
Meditation has the potential to provide a doorway to genuine personal growth.
Sitting still and focusing on one's breathing during meditation has been shown to
have many positive effects; nevertheless, there is another method that, when
combined with this, may take us even further: cultivating awareness.

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When we meditate, our thought processes and psyche become clearer to us as
we get a deeper understanding of ourselves. When we pay attention, we start to
become aware of all of the spaces, or gaps, that exist between the in-breath and
the out-breath, between one idea and the next, and between one emotion and the
next. Being conscious of the gaps brings us into harmony with transience and
change, and we become aware of the fact that we are genuinely able to let go of
our outmoded perspectives and routines. It is possible for us to adjust the ways
in which we think and behave. When it comes to looking at ourselves, our
perspective of the world, and most importantly, the effect that we have on other
people, we have the luxury of being true and honest. This newfound awareness
gives pleasure and serves as a potent incentive to keep up with one's practice.
If you'd like the help with meditation, check out Wilson Meloncelli's Flow
State Course totally up to you if you want to buy this course I do
recommend you if you are new to meditation try it out if you like no force
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About Author
Phoenix Nina is a well-known Blogger, Writer, and Mediation who is always
concerned about the well-being of human beings. He emphasizes doing
meditation and making it a habit for a healthy and blissful life.
While sitting in a cozy corner of your house, you will feel how the positive vibes
have gathered you, and suddenly all the negativity has vanished, and such feeling
is unexplainable. Once you experience it, you want to stay in that feeling forever.
I will give you a detailed guide on meditation, so if any of you are dealing with
any mental or psychological issue, it will help you get out of it as soon as possible.
The trend of meditation originated a long time ago, yet it gained popularity with
time everywhere. In simple words, meditation provides a way of learning how to
let go of the things that are bothering you and stopping you from moving
forward. For more information about me click out my Kojistore