This document provides an easy guide to learning mindful meditation. It explains that meditation has been used for thousands of years to relax, center oneself, and practice mindfulness. Recent research also shows benefits for health, emotions, and more. The guide then outlines simple steps to get started with meditation, including choosing a regular time and place, establishing a breathing rhythm, focusing on an object, and allowing the mind to wander at first before settling into concentration. With regular practice, one can reach a state of pure thought and stillness of mind known as Samadhi.

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