Jonathan Farber PhD explains Mindful Meditation - An Easy Guide to Learning How To Meditate

1. Mindful Meditation:
An Easy Guide to Learning
How to Meditate
Jonathan Farber PhD

2. Meditation has been around for thousands of years,
as a tool people use to relax, to center themselves,
and to practice mindfulness.

3. Researchers are starting to get a better understanding
of why meditation seems to be beneficial for so many
aspects of life, from disease and pain management, to
sleep, to control of emotions.

4. So now you are probably thinking,
sounds great, how can I get started?
Well, here are the simple and easy
steps to begin your journey into
Mindful Meditation:

5. The Place
Setasideaspecialplaceformediation,the
atmosphereyoubuildupwillhelpstillthemind.

6. The Time
Chooseatimewhenyourmindisfreeofeveryday
concerns– dawnandduskareideal.

7. The Habit
Usingthesametimeandplaceeachdayconditionsthe
mindtoslowdownmorequickly.

8. The Posture
Sitwithyourback,neckandheadinastraightline,
facingnorthoreast.

9. The Breath
Regulateyourbreathing– startwithaminuteofdeepbreathing,then
slowitdown.Establisharhythmicbreathingpattern– inhalingthen
exhalingforaboutthreeseconds.

10. The Mind
Instructyourmindtoremainquietforthedurationofyour
meditationsession.

11. The Object
Chooseanobjectofconcentrationsuchasamantra,a
positivequalitylikeloveorcompassion,oranysymbolofan
upliftingnature.Holdyourobjectofconcentrationatyour
chosenfocalpintthroughoutyoursession.

12. Giving Space
Giveyourmindsomespace.Allowittowanderatfirst.Itwill
jumparound,butwilleventuallysettledowninto
concentrationasyourbreathingbecomesmorerhythmic.

13. Giving Space
Ifthemindpersistsinwandering,simplydisassociatefromit,
andwatchitobjectively,asthoughyouwerewatchingafilm.

14. Meditationcomeswhenyoureachastateofpure
thought,butstillretainyourawarenessofduality.
Pure Thought

15. Afterlongpractice,dualitydisappearsand
Samadhi,thesuperconsciousstate,isattained.
Samadhi