The World’s Easiest Meditation guide

Welcome to my QuickStart guide to meditating.

Over the years I’ve spoken to a lot of people struggling with meditating. If this is you I have the foolproof solution. No more struggle, no more stress. My guide will produce results within 4 weeks. It requires very little time commitment.  And best of all it’s free (well you have to LIKE it – but that’s the same thing right 😉 )!

So I’ve made a simple practice guide that has worked every time:

How To Meditate For Beginners

Step 1:

Get out your diary. Decide what time of day you are going to meditate. Some people like evenings, some like mornings. It doesn’t really matter but you must stick to this time for the next 4 weeks. Mark out 15 mins for meditation in your diary every day for the next 4 weeks.

Step 2:

Choose a quiet room. You need to be uninterrupted (so no meditating on trains, lunch rooms etc). Set up a chair, or a mat on the floor if you prefer. Add some cushions if needed.

Step 3:
Get a stopwatch/alarm – anything that can time minutes. The purpose of this is to take the need for direction out of the equation. Your only goal is to sit in the chair until the stop watch tells you to get up!

 

Step 4: Start meditating using The Worlds Easiest Meditation Guide Below:

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World’s Easiest Meditation Guide (The No-Fail System):

Now it’s time to start meditating

Week 1: Every day for this week – Set your stop watch to 10 minutes. Sit comfortably with your eyes closed. Your sole aim is to spend 10 mins in silence. DO NOT JUDGE ANYTHING. That’s it.

Week 2: Every day for this week – spend 10 minutes (with your stopwatch set) sitting comfortably as in week 1. But this time try and catch your mind wandering. Every time you do, blank your mind. Your mind will wander lots – that’s ok! You will find that you might be able to blank your mind for less than a second, don’t worry, don’t judge it. Just keep doing it. If you have trouble blanking your mind, you can try just looking at the backs of your eyelids.

Week 3: This week you can increase the time to 20 minutes if you feel ready, but only if you want to. Every day set your stopwatch and sit in the chair. This week you will practice noticing and emptying any thoughts. This is called “Being the Observer”. This is really what meditation is all about – observing without thinking. You should notice that the gaps between your thoughts are widening. The aim is to grow these gaps. But remember: DO NOT JUDGE. Every meditation is different. There is no good or bad.

Week 4: This week you should increase your stopwatch to 20 mins if not already done.

This week you may choose to introduce what is known as a mantra*. Begin chanting your mantra in your head as you start your meditation. Once you feel yourself relaxing into the moment, you can let your mantra go. When you begin with mantra meditation it might take a couple of weeks to get into a rhythm but it can be the easiest way to slip into meditation.

If you don’t wish to add a mantra, that’s fine, just keep going with your practice. Before you know it you’ll be really enjoying the rewards of daily meditation.

 

*A mantra is simply a word or phrase that you say over and over in your head. The idea behind a mantra is that we are beings of sound, so sound has a profound effect on our brain. Mantras can be helpful to train the brain to let go and slip into meditation.  There are certain mantras that have been used over the centuries, and because of this, the words in these mantras have a certain “power”. The most common mantra is the single word: OM . It’s best if you choose your own mantra but my favorites are:

Om

Meaning: The sound of the universe

Om Namah  Shivaya (pronounced om na mah shiv eye yaa)

Meaning: I bow down to Shiva (universal one)

Om Mani Padme Hum (prounounced om mah ni pahd may hum – where the hum sound is long as in “book”)

Meaning: Praise to the jewel in the lotus

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Tags: eay meditation, i can't meditate, mantra meditation, meditate, meditating, meditation for beginners, why meditate

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