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Easy Meditation Techniques

The following meditation techniques are for anyone who has hesitated to learn how to meditate because of the perceived difficulty. It's true that you can spend years to get to the deepest levels of meditative practice. However, it also true that you can get some benefit - and perhaps the motivation to go further - from some simple and easy meditations you can do right now.

What are the benefits relative to brainpower? Reducing stress is an important one. We think better when we're not stressed. More than that though, recent research shows that constant stress can actually cause physical brain damage.

Another benefit is that with a couple simple meditation techniques we can train ourselves to focus better on whatever mental tasks we are working on. We essentially learn to "tame" the mind and make it more effective for our purposes. So let's get started with a simple breath watching technique followed by an even easier way to meditate.

Breath Watching

Sit quietly somewhere, close your eyes, relax and pay attention to your breath for few minutes. How's that for a simple meditation? The basic idea is to quiet your mind. That's easier said than done of course, so here are some tips to help you out.

1. Find a quiet place.

Seasoned meditators can practice their meditation on a subway or in the middle of a busy park, but you may want to start with someplace quieter. At work this might be a bathroom stall or an empty office. At home it may be the garage or basement.

2. Find a comfortable position.

Having your legs crossed is the most common meditation posture. If you can remain awake, laying down works too. Standing is another option (one of my favorites for outdoor meditation). Whatever allows you to remain still comfortably without falling asleep is fine.

3. Learn to release tension.

You can train yourself to let go of the tension. Just notice where it is in your body (often it's in your shoulders and jaw), then tense up those muscles and release the tension. Notice the feeling of the tension draining away when you release. Repeat this enough and you'll essentially train yourself how to relax.

4. Use your nose to breath.

Your diaphragm is more engaged when you breath through your nose. Notice how your abdomen expands more with nose-breathing. Doing this brings air deep into your lungs, so breath deeply through your nose and let your chest expand too.

5. Watch your breathing.

It is normal for thoughts to intrude again and again while you meditate. It isn't a problem. Just keep bringing your attention back to the air coming and going through your nose. The thoughts will begin to quiet in time if you do this.

Continue this for at least five minutes. You may want to work up to twenty minutes or more in subsequent sessions. You'll find that simple meditation techniques like this can really clear your mind and prepare you to focus more fully on whatever you are working on.

The Easiest Meditation Technique

If you want an even easier way to meditate, simply listen to a meditation CD. Just be sure that it is one which uses brainwave entrainment technology. They usually have background music or other sounds in which "binaural beats" are embedded. These affect your brainwaves, slowing them down to the Alpha range or lower, which quickly brings you to a meditative state with no real effort.

I have tried many different types of meditation CDs, so I can report from experience that they are powerful tools. In addition to using them for meditation, I use them as sleep-inducers too. For that, just lay down while listening to the recording.


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