We first need to learn how to meditate and then practice meditation regularly to achieve the results we want. We all know the many fantastic benefits of a daily meditation practice.
Researchers at the University of Sydney, Australia, have found that traditional meditation is far more beneficial for stressed-out workers than simple relaxation or visualization. And that’s not the only study to prove it. Growing mounds of research prove that meditation works – it relieves stress, calms the mind, helps to focus, improves your work performance, reduces pain… It’s worth making the time to do it every day!
So, how do you meditate? If you’re looking for a simple technique for beginners, try this “three sighs” exercise from The West Australian:
– Stop what you are doing and take a big breath.
– Sigh as you breathe out. Wait at the end until you need to breathe in again.
– Now sigh again, adding a yawn. This will stretch the muscles of the face and open up the throat.
– Wait even longer at the end of the second out-breath.
– Do one last gentle sigh and wait.
– Notice how different your body feels and how much your mind has calmed down, in just 30 seconds.
That’s how to meditate.
Focus on your breath while practicing, and notice your thoughts but don’t be attached to them. That’s all. Focus on your breath and your body and push aside your wandering thoughts. Do this for 15 minutes, or longer, every day, and you’ll soon start feeling the many benefits of meditation.
Then come back and let us know how your life has changed since you learned how to meditate!
I generally do about 45 min. – 1 hour a day of mindfulness meditation, and 15 min. of writing meditation. The results I achieve are:
– I am more focused and alert
– More peaceful and serene
– Much more emotionally stable
– My memory has improved
– I sleep much better
– My relationships have improved.
– I’m more loving, patient, and understanding
– I’m generally more enthusiastic about life.
I can’t say for certain what health benefits I’ve achieved, but I feel much better physically. I’m 51 years old and in excellent physical health. I have no physical ailments, and I’m very energetic.
I attribute most of these results to the mindfulness meditation practice, but a great deal is attributable to the writing meditation. While the sitting meditation achieves more long-term results, the writing meditation achieves dramatic changes in my attitudes and behavior toward other people. If done long enough, the writing meditation will achieve long-term results.
Charles A. Francis
The Mindfulness Meditation Institute
P.S. If anyone is interested in learning more about the writing meditation exercise, simply contact me and I will be happy to share it with you. There is no charge. It is my gift to you and your loved ones.