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How to Meditate—The Basics

How to Meditate—The Basics

The beauty of meditation is in its power to change us. It is a personal scientific process whereby we are the both the experiment as well as the experimenter. Each time we sit in meditative pose, we have the opportunity to observe the functioning of our mind more clearly. This process–and it is an ever-unfolding process–is not intellectually of the mind but increasingly of the higher self.

This Witness Self exists within us always but it goes unrecognized and unacknowledged because the mind is so consuming. With the ever increasing relaxation into our true selves, where the mind is seen as a tool of ours, not who we are, comes the freedom found only in the present moment. Learn the simple basics of meditation here, so you can begin to feel the far-reaching, stress-reducing benefits:

1. Find a quiet place that you feel comfortable being in, where you find the energy calming. Either sit on a chair with your back straight, or on a meditation bench, or cushion. Settle into a comfortable position with eyes closed and hands cupped together in your lap or relaxed on your legs. You want to feel comfortably balanced but alert.

2. Notice your breathing without altering it; just notice the rhythm of it and focus on it coming and going through your nostrils. Thoughts will arise; allow them to come and go without following them. When you find yourself lost in your thoughts, without judgment or comment, return to focusing on your breath.

3. Begin with ten minutes or so twice daily, preferably morning close to awakening and evening just prior to sleep.

As you are more able to stay with the breath you will begin to notice that you are becoming more a witness to your thoughts. They become less who you are as you awaken to your higher self.

Read more: Spirit, Exercises, Guidance, Natural Remedies, Self-Help

Adapted from an article by Kenneth Andert, Licensed Clinical Social Worker. Reprinted by permission of the author.
Adapted from an article by Kenneth Andert, Licensed Clinical Social Worker.

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Annie B. Bond

Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on, a website dedicated to healthy and green living.


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4:47AM PDT on Jul 22, 2013


8:34PM PDT on Aug 17, 2010

I'm ready to try this again!

7:32PM PDT on Aug 17, 2010

Thank You very much!

9:08AM PDT on Aug 9, 2010

Great!! Sent to all my friends that are stressed out!

8:28AM PDT on Jul 19, 2010

From experience, the deep meditative states may open into visions of our Spiritual Path through life. These can be moments of true "Ah-ha" insights and inspiration.

Thank you for sharing your thoughts on meditation. Wish that our so-called world leaders could participate in meditation.

8:18AM PDT on Jul 19, 2010

Gosh, this article makes me want to try...again! I haven't been very successful at sitting still for more than 5 minutes....

2:43AM PDT on Jul 17, 2010


3:46PM PDT on May 17, 2010

Great words. Thanks. :)

12:58PM PDT on May 17, 2010

Thanks for sharing.

9:58AM PDT on May 17, 2010

Each person can determine their own effect from meditation, it is both awakening and relaxing. It puts the mind at ease, which both makes waking easier, as well as relaxing. Thank you for this article.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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