Meditation from my perception is a life-changing and the most important tool to live a conscious and balanced life.
While traveling through India in 2008, I met a wonderful friend from Fiji who told me about an interesting silent meditation retreat.
It took me 3 years until I got the guts to sign up for my first retreat because it´s pretty tough.
Meditating from 4.30 am until 9 pm for 10 days straight and not talking to anyone during these 10 days.
No cell phone, no contact with family or friends. Breakfast at 7 am, Lunch at 11.30am and that´s it for the day. No cigarettes, no coffee, no cakes, no chocolate.
Anyway after 3 years of contemplating if I should do it or not or rather asking myself if I would be able to survive it or not – I decided to give it a try.
In August 2011 I had my first 10 days of a silent meditation retreat in New Zealand.
It was tough and at the same time, awesome and life changing!
The best thing I ‘ve ever experienced until that point in my life.
I had some more 10-day silent retreats after this one and I’ve never regretted any of it.
Meditation completely changed my life for the better and that´s why I want to share this awesome tool with you!
You can implement it in your daily life right now.
WHAT IS MEDITATION
Meditation is an ancient technique practiced in different cultures and religions.
There are a bunch of different types of meditations with various backgrounds.
I´ve tried a couple over the past 7 years and going to introduce you to the mindfulness meditation technique here in this post:
Simply because I personally find it to be the most effective when it comes to being present in the moment and creating a conscious life.
Mindfulness meditation will allow you to learn to be in the present.
You are able to create space for yourself in time to come closer to your inner self.
You can literally practice it anytime and anywhere!
You´ll become more conscious of yourself once you integrate this meditation practice into your daily life as your morning or evening ritual.
Mindfulness meditation helps us being aware of what´s going on inside and outside of ourselves each and every moment whenever we practice it.
10 BENEFITS OF MEDITATION
1. Reduces stress
3. Deepens breath
4. Reduces muscle tension
5. Increases awareness
6. Sharpens your focus
7. Helps against anxiety
8. Improves memory
9. Reduces high blood pressure
10. Reduces headaches
5 MINUTES A DAY FOR MORE BALANCE AND HAPPINESS
HOW TO MEDITATE AT HOME
Now let´s dive into the technique you can easily practice at home whenever you feel like.
1. NO DISTRACTIONS
Switch off your phone and anything which could distract you from your practice.
Wear comfy clothes and choose a quiet place without any distractions.
2. SIT DOWN
Sit down on your floor with crossed legs and a straight back.
Head pointed straight forward.
If you have a meditation pillow, make use of it.
Using a meditation pillow is healthier for your spine.
Therefore I highly recommend getting a high-quality meditation pillow!
If you don´t have any yet and want to seriously implement meditation into your regular practice, get a good quality meditation pillow for example from Zafu Yoga.
3. SET A TIMER
Set a timer next to you for 5 minutes.
This way you won´t be tempted to check your watch or phone every 5 seconds 😉
Make sure the beep of your alarm is quiet, once the 5 minutes are over.
For the beginning 5 minutes will be enough, once you have more practice you can increase the time to 10minutes, 15 minutes up to open end 😉
4. CLOSE YOUR EYES
5. FOCUS ON YOUR BREATHING
Don´t try to control and don´t try to change your breathing.
Just notice how it feels to breathe in and out.
Breath through your nose and observe how it feels, when the air goes up your nostrils and how it feels when it passes out again through your nostrils.
Do this for 5 minutes.
You will probably have 10000 different thoughts popping up in your head.
That´s totally normal.
Buddhist monks call our minds, a monkey mind because it´s jumping from one thought to another like a little hyper monkey.
Whenever you feel drawn away by a thought or a feeling try to refocus your attention on your breathing.
Try not to be caught up in the thought or feeling, notice that its there and then just refocus your attention on your breathing.
You can turn your meditation practice into a relaxing ritual.
Darken your room and light an incense stick or essential oil of your choice before you start with your meditation.
The scent of incense sticks has a beneficial effect on our brains and on our mood.
The scent of lavender helps us to relax, while Sandalwood helps us being more aware.
Nagchampa is the typical incense stick cent from India.
After the meditation, you can enjoy a cup of hot Yogi Tea with nice relaxing candlelight.
If you are looking for a comprehensive online meditation course for beginners I’d recommend to start with the 5 WEEK MEDITATION COURSE – MASTER YOUR MIND
created by the registered meditation teacher Giovanni Dienstmann.
This course will walk you through the entire process on how to start your meditation practice with as little as just 5 minutes time needed from your side per day in the beginning.
You’ll also have 60 days email support and an online community where you can ask questions about your meditation practice + a full 30 days money back guarantee.
Meditation is an ancient technique used by various cultures for centuries.
It has numerous health benefits and it´s known to reduce stress, anxiety and helps to relax.
Meditation can be practiced in hundreds of different forms.
One of them is the mindfulness meditation technique which will catapult you instantly into the present moment.
This meditation technique can be practiced anytime and anywhere.
Here is how to start:
1. SIT DOWN
Switch off your phone and go to a quiet place where you won´t be disturbed for 5 minutes.
2. SET A TIMER
5 minutes should be enough for the beginning. You can always increase the time until the open end like Buddha did 😉
3. CLOSE YOUR EYES
Sit comfortably with a straight back.
4. OBSERVE YOUR BREATHING
Do nothing else except observing your breathing.
5. DO IT FOR 5 MINUTES
Don´t try to control your breathing, just observe it and leave your eyes closed for the 5 minutes. Just be present at the moment.
Once you implement this strategy in your daily life and do it on a regular basis, you will notice an increase in happiness and balance in your life!
WHAT TO DO NEXT
- As a bonus to this article, I created a cheat sheet for you. It is absolutely free, just click yes please below to receive it instantly!
2. Download the FREE EASY MEDITATION GUIDE to learn how to be successful with your meditation practice.
3. Get started with the easy and effective 5-week online meditation course MASTER YOUR MIND created by the registered meditation instructor Giovanni Dienstmann.
Lots of Love, Lilla