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A Deep Look At Mindful Meditation

Updated on September 23, 2018

Meditation Anytime Meditation Anywhere

There is no mystery to it, no need to have a degree in it, nor read dozens of books to find it. The “it” I’m talking about is relaxation, peace of mind, calmness and serenity. You have the tools to experience “it” at anytime, in anyplace and whenever you choose to experience it.

Mindful Meditation is a simple and easy technique to learn, you can use it in all the activities of your life on a daily basis and it does not require a special place to practice it. It does not as some might think, require that you sit with your legs twisted up and chant endlessly all the while breathing incense that makes it hard to breathe. Though you can meditate that way and millions do everyday.

The point I’m trying to make is that Meditation can be adapted to your lifestyle and to your belief system, there is no need to join a new religion or follow beliefs that conflict with your own. Mindful Meditation in its most basic form is about developing concentration. Strengthening concentration will help you to be more fully alive and enjoy all the people and activities that make up your life.

If someone said that they had a way that would improve your overall health, take the drudge out of everyday tasks, make it easier to control your temper when someone is in your face and just generally make your life run smoother wouldn’t you want a bottle of that? Well, you have that bottle already. You have all the tools right now right where you are.

We are always on the move and Mindful Meditation is so very simple and can be done anywhere.

The Phone is Ringing - Let It Ring At Least Till You Read This

Yes the phone's ringing and will not stop. The baby's crying and will not stop. The sounds and stress of our lives come in all shapes, colors and sizes. Our owners manual (if you got one) has no chapters dealing with the glorious abundance of noise and distractions that come with life.

One reason we didn't get a manual on mindful meditation and concentration (read peace and quiet) is that when we are born we already know how to live in the moment and how to concentrate on the here and now.

You've probably heard this a million times, as we grow up we learn how to forget what we knew when we were born. Being here in the now may be the biggest and most important thing we have forgotten from our childhood. The skills we need to regain this peaceful way of seeing are easily within our grasp.

To step outside all the distractions we need to learn a different way of seeing, and a different way of reacting to the constant sound of our own thoughts bouncing around in our head.

Yes, the phone is ringing, but we don't have to answer it. We can instead make a choice. We can choose how and when we will act and not react to the never ending noise surrounding us.

Find a Meditation Group - Expand Your Ideas + Knowledge

Here is a list of links to find a group to meditate with. A bit of advice is in order, sit with a group that requires nothing from you.

If a group wants you to join or pay money just to sit then move on.Before joining or contributing spend a good bunch of time with a group. You meditate for yourself not the teacher or group.

Listening And Monkey Mind

Often a friend will be sharing their thoughts and opinions and I'll catch myself thinking of what I'm going to say once they're finished. I am creating my response even before they're finished.

I could be a mind reader annd know what my friend is going to say, but most likely I don't know what they are going to say. I am going spout out my response even if it has little to do with what they are saying. This is monkey mind, our mind is so caught up in its own maze of wanderings and delusions it has little time to slow down to listen to others.

Our monkey mind runs on and on thinking about everything and nothing, all at the same time.

This action of not being aware of the moment, of not listening to what others are saying can create stress in our lives. The more our mind chats with itself the more problems we have relating to the present moment. Don't worry if you think your mind is the only one that races 24 hours a day. All of us to one extent or another have a racing or monkey mind. We have a head full of noise that morphs itself into stress, worry and problems that all seem to get bigger with each passing day.

Day by day mindful meditation will help you to realize a deeper concentration in your life. This concentration will aid you in stepping outside of the worlds noise and clamor.The more you are able to observe what is going in inside your head with your thoughts and emotions the less pull they will have on you. And when your thoughts and emotions are pulling less on your life you will find stress takes up less and less space and time in your life.

3 Steps One Result - Different Directions To The Same Place

The result you get from meditation is equal to the effort you put into it. The frequency you give to the practice will help determine where you end up. But I would recommend you don't just jump in and start meditating 2 hours a days, start with 10 to 15 minutes twice a day if you are able. If twice a day is too much then do once a day. The key to all of this is consistency. You will benefit more from 10 minutes a day everyday then you would doing an hour 2 times a week.

Sitting

There are lots of ways to sit when you meditate, the most important thing is a straight back and to be comfortable. A straight back chair with your hands folded in your lap or sitting on a cushion on the floor both will do fine when you are just starting out. I will delve into other ways of sitting latter on this page.

1. Counting Your Breathing

The easiest way to start may be to just count your breath each time you exhale through your nose. Start with 1 and count each breath until you reach 10, then start back at 1 and keep repeating the sequence.Breathe normally through your node if you can, let the air go in and out and just count the breath. If you lose count just start over at 1. Thoughts will come and go and when they do just focus on your breath and the counting. You don't need to cast judgment on your thinking, everyone's thoughts come and go. When you first start to meditate you may find you are think more then ever, this is fine just follow your breath and count. Over time you will notice it gets easier to watch your breath and your thoughts will not intrude so much.

2. Watching Your Breath

Once you have become comfortable with counting your breath you can move on to watching your breath. Watching involves feeling the air go in and out through your nostrils. You can also feel it at just the tip of your nose or in the pit of your stomach. Just sit and allow your breath to take on a normal routine and then watch it as it comes in and goes out. If thoughts arise, notice them and then go back to watching the breath.

3. Just Sitting

This way of meditation can be quite hard and I suggest you practice the above techniques till you can do them well be for you work with just sitting.

Just sitting or Shikantaza in Zen is the practice of "just sitting" no counting, no mantra, no following the breath. You just sit and do non thinking.

No Questions Question

Do You Meditate?

See results

No Control - Much Control

chop wood make a fire, who knew?

As I continue to meditate small little insights find there way into my consciousness. No these aren't enlightenment experiences and I can assure you I'm not enlightened nor am I looking to be.

What I am open to and what happens from time to time are these small insights. I think everyone has experienced knowing something in your mind and then one day you know it in your gut or your soul. There is a big difference between knowing something in your mind and knowing it in the very marrow of your being. If you don't understand what I'm saying at this moment I can only suggest you keep meditating and you will experience it one day for yourself.

7 Sitting Tips For Meditation

7 Tips For Sitting Meditation
7 Tips For Sitting Meditation | Source

Sitting

Sitting a certain way to meditate will be of a benefit to your daily practice. Taking the same posture every time you sit will tell your body and your mind that I am now sitting to meditate. It is like putting on a pair of running shoes and stretching, it sets up the right mindset for the practice or running session.

Having said all that it is possible to sit in a chair or on a cushion doing a full lotus or half lotus posision and if you can't do any of these you can sit in an easy chair. The most important part is to sit still and not move during your meditation and to have a straight back. When we immobilize the body the mind has less distractions to deal with.

Being in a quiet place sitting comfortably and watching our breath or counting our breath will in time become something second nature to us.

An Interesting Look At The Brain

I'm posting this 20 minute video not because it is about meditation but because it shares a valuable view of our brain.

Mediation works in part by taming the left brain that the author talks about. It's reported that 20,000 people a day are watching this video even after it has been up for many months.

Gotta Write This

common sense and uncommon sense

First off all this writing is aimed at making it easy for people to start a meditation practice, it is not medical advice, nor may it be construed to be religious advice. It is not advice at all just thoughts taken from my own experience.

I'm not offering these words as a substitute or a cure for any medical condition. If you need medical help please seek it.

Meditation is practiced around the world by millions of people who belong to all religions in all countries and of all ethnic groups. It has been practiced since before recorded history.

The Meditation Cushion - share a thought

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    • iEric2010 LM profile image

      iEric2010 LM 

      7 years ago

      Meditation has had a profound effect upon my life. Thank you:)

    • monarch13 profile image

      monarch13 

      7 years ago

      Thanks for sharing your insight! Blessed!

    • Zen Automat profile imageAUTHOR

      Zen Automat 

      7 years ago from New Hampshire

      @spritequeen lm: Hi sprite Queen, didn't I just see you at my coffee lens and now your meditating... :) thanks for stopping by

    • spritequeen lm profile image

      spritequeen lm 

      7 years ago

      This is really cool! Thanks for sharing!!

    • MeditationMusicF profile image

      MeditationMusicF 

      9 years ago

      I liked the difference between knowing in your mind and knowing in the marrow of your being. Good information here.

    • profile image

      KLSpangler 

      9 years ago

      Very nice lens. I enjoyed scrolling through it. The video regarding the stroke victim is powerful. You may enjoy reading a book titled, "The New Story of Science," which I believe is out of print. Thanks for making the world a better place. Kirk

    • profile image

      _Allan_ 

      9 years ago

      Very informative & mindfully created lens. I'm adding it as a featured lens on our Mindfulness group.

    • James43302 profile image

      James43302 

      9 years ago

      Wow! Lots of great information on meditation. I am glad I found this lens. I wish I could learn how to medite. I've tried to learn several times. I even tried to learn it in school but never could get anything out of it. Maybe your info could save the day? I will have to find out. I favorited this lens and gave you 5 stars. Good luck! :)

    • technocrone lm profile image

      technocrone lm 

      9 years ago

      Great job on a great topic! I love your straightforward "anybody can do it" approach -- makes meditation's benefits accessible to everybody. Thanks for a beautiful lens. *technocrone*

    • profile image

      zen123 

      10 years ago

      Great info you provide here. For more holistic tips, like meditation, that will help you look younger and feel healthier, check out my lens:

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    • csclarkephd profile image

      csclarkephd 

      10 years ago

      Great lens! Lots of good info and resources for further learning. Excellent model of what a lens can do. Meditation is, indeed, the fastest, easiest method to reduce stress and focus the mind. Thanks for your presentation on it. I'll be recommending your lens today on my blog at superperformance.com. Five stars!

    • aquariann profile image

      aquariann 

      10 years ago

      Lovely lens on meditation! Your ideas are very interesting and well illustrated with metaphors, like the phone ringing and the monkey mind.

    • gmarlett lm profile image

      gmarlett lm 

      10 years ago

      Meditation has a very strong background of empirical research supporting its effectiveness for wellness and disease prevention, as well as in the treatment of numerous physical and emotional disorders. It's an interesting agreement of "western scientific research" with Eastern Religion and Mysticism! Nice lens and a great resource. Welcome to the Squidoo All-Stars Group.

    • profile image

      qlcoach 

      10 years ago

      Wonderful job with this lens. Meditation is a powerful tool to relax, energize, and heal. I use it in combination with Yoga, and Tai Chi. Five Stars here! Please see how I try to help others in new ways too: http://www.squidoo.com/ebyway

      Sincerely: Gary Eby, author and therapist

    • profile image

      anonymous 

      10 years ago

      Well Done. Meditation is my favorite Topic. My Blog is about Qigong Meditation tell me what you think. Phil

    • debnet profile image

      Debbie 

      10 years ago from England

      Thank you for joining the Emotional Wellbeing Group :)

    • profile image

      TheWicker 

      10 years ago

      Interesting lens and nice layout! Thanks for sharing this info. Urban, lensmaster of Anxiety Disorder Treatment

    • debnet profile image

      Debbie 

      10 years ago from England

      Great lens. I teach relaxation to children & often find myself drifting away...so renewing :)

    • profile image

      anonymous 

      10 years ago

      Thank you for your generous blessing and kind comments.

      This is a wonderful lens on meditation, which would be a welcomed addition to Empowerment & Enlightenment. 5*, Fav, Lensrolled, bookmarked!

    • profile image

      JohnNilsen1108 

      10 years ago

      Great little lense for newbies to model,gave you 5 stars, let me know what you think of my lense.

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    • profile image

      sudever 

      10 years ago

      Welcome to the 'Global Group - Everything from Anywhere' Group

      ( http://www.squidoo.com/groups/global )

      5 stars for your great meditation lens. Lot's of deep wisdom here!

    • ElizabethJeanAl profile image

      ElizabethJeanAl 

      10 years ago

      Great lens! Meditation is a part of my daily ritual. It helps me focus. Its an investment in time well spent.

      5*

      Lizzy

    • healthadvisor1 profile image

      healthadvisor1 

      10 years ago

      Very informative.

      Great lens. Rated it 5 stars.

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    • profile image

      RacingGirl 

      10 years ago

      Hi webnh,

      I love your lens. Given you 5 stars.

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    • giacombs-ramirez profile image

      gia combs-ramirez 

      10 years ago from Montana

      Congrats on having a meditation lens in the top 100! What a relief to see something besides cell phones and squidoo code for making great lenses (not that I haven't visited those lenses!)

    • profile image

      anonymous 

      10 years ago

      Excellent lens. 5*

      If you get a chance I'd love to get your response on my lens on meditation tips

    • profile image

      BodyBuildingKing 

      10 years ago

      nice lens. Good information on meditation.

    • transformed lm profile image

      transformed lm 

      10 years ago

      Great Lens here with lots of good suggestions for meditation. I agree it will remove stress from your life and allow you to live a longer and happier life!

      Great Job! Five Star! Added you to my lens roll and favorites!

      Blessings

      Keoi

    • profile image

      anonymous 

      10 years ago

      Hi, you have great and very informative lens. 5 stars of course.

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      Donna_Fallon 

      10 years ago

      Hiya,

      Exellent lens..5 star rating !.Stop by my lens - free satellite TV for PC .

      Donna :0)

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    • FengShuiStyle profile image

      Jennifer Alison Emmer 

      10 years ago from San Jose, California

      Feng Shui will also mellow you. That's what I do. I think you have some great suggestions on here. I also have a blog on Route 66, ironically enough! It'sHistoric Route 66 Motels make the “11 Most Endangered Places 2007″

    • profile image

      krisManuel 

      10 years ago

      Hey web, great lens! 5*

      if you have time, check out my brand new lens.

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    • profile image

      iamjoanna 

      10 years ago

      I've been practicing Chinese qigong for 4 years already. Combined with meditation it gives the best results.

    • evelynsaenz1 profile image

      Evelyn Saenz 

      10 years ago from Royalton

      The Bluebird of Happiness loved your lens so much that she is sending you a virtual Heart Shaped Waffle and a cup of coffee to hang on your wall.

    • profile image

      steve40004 

      10 years ago

      Meditation is a practice that I can't live without. Being a person who needs at least three to five hours of solitude a day, meditation helps me to stay stable. well, not always, heheh

    • profile image

      millmm 

      10 years ago

      While in college, I was part of a group that conducted a study on the physiological effects of Nadi Shodana (a meditation and breathing technique), We were able to support our hypothesis that blood pressure and pulse would decrease as well as supporting our hypothesis that alpha brain waves would increase compared to beta waves. I don't meditate anymore, instead, I like to use my cozybagz when I need to relax and destress. Nice Lens

    • profile image

      StewartC 

      10 years ago

      hi there, this is a cool and informative lense!

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    • profile image

      StacymomBiz 

      10 years ago

      Great info on this lens! 5 stars from me - keep up the great work!

      -Stacy

    • profile image

      Acne-Treatment-Guru 

      10 years ago

      Meditation has no rules and regulations to follow as said by you and it is an incredible method to comfort our mind.

      I agree with your thoughts.

      Wonderful lens.

    • cdreyer03 lm profile image

      cdreyer03 lm 

      10 years ago

      I enjoy meditation as well. It is deeply relaxing. Great lens! I ranked you 5 stars! Check out my lens too: Lose a Double Chin

    • profile image

      Oosquid 

      10 years ago

      Oh yes, we all need to slow down, myself very much included. Superb lens with great content. 5 stars.

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      Donna_Fallon 

      10 years ago

      Hiya,loved your lens

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    • HypnoTrance profile image

      HypnoTrance 

      10 years ago

      Hi

      Great lens on meditation which I love myself. Well worth 5* Please stop by my lens on self hypnosis

    • profile image

      jamesBlunt 

      10 years ago

    • profile image

      tdove 

      10 years ago

      Sounds relaxing. I think I will try it.

    • profile image

      test1163 

      11 years ago

      Hi webnh, I really enjoyed articles on this lens. This squidoo lens really rocks. One of my friend also love meditation and has built his own lens. He has added some great content. You can check out his lens by visiting. http://www.squidoo

    • profile image

      flaminglacer 

      11 years ago

      Glad to have you as a member of the Health and Wellbeing Group - drop by the Group HQ sometime and see what is there for you. Great Lens!

    • Barkely profile image

      Barkely 

      11 years ago

      Great information you have here, my problem is meditating regularly. I do well for a while, then I'm off at 100 mph on to something else!

    • RaintreeAnnie profile image

      RaintreeAnnie 

      11 years ago from UK

      Lovely lens and a good explanation which shows how accessible meditation is to anyone. I have lensrolled you to my Coping with the stress of back pain one as i think it will help people who go there. I love that about living in the momment and "stepping outside of the worlds noise" Thank you

    • profile image

      anonymous 

      11 years ago

      Thank you for this great information-I am one who, unfortunately, has a 100-mph racing mind and this is helpful!

    • jolou profile image

      jolou 

      11 years ago

      Very good!

    • patinkc profile image

      patinkc 

      11 years ago from Midwest

      Very nice lens!

    • Janusz LM profile image

      Janusz LM 

      11 years ago

      Top Lens 5 star performance

    • profile image

      Lucyricardo 

      11 years ago

      Very insightful. Enjoyed the lenses

    • daoine lm profile image

      daoine lm 

      11 years ago

      Excellent lens! I often catch myself thinking of a response before someone's finished speaking. It's a common problem. You know that look when someone's itching to interrupt you!

    • gkygrl lm profile image

      gkygrl lm 

      11 years ago

      Very, very fine lens -- definitely 5-stars from me. Peace!

    • profile image

      ssholl1 

      11 years ago

      I've been wanting to give meditation a try and am really pumped about trying it after reading this page. Thanks for the simple instructions. You make it sound possible to accomplish.

    • profile image

      badmsm 

      11 years ago

      My best friends live in Candia! Great lens, keep up the good work. 5 Stars!

    • Lady Gotrocks profile image

      Lady Gotrocks 

      11 years ago

      Very nice lens! 5 Stars!

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    • profile image

      WmBarry 

      11 years ago

      I never thought I had the time to sit and meditate but your idea of doing just 10 minutes a day really opened my eyes, I can do 10 minutes. Who knows maybe it will progress to 12 or 15 minutes. Thanks for the kick.

    • profile image

      jsmith100 

      11 years ago

      I was just thinking about meditation and here was this great page. Thanks your outline is just what I need to get started on this road.

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