5 Step Meditation
How to Meditate in 5 Easy Steps:
1. Find The Right Location
An effective first step in meditation is to find a place where you will not be bothered. A quiet space that is dimly lit is best.
2. Keep a Straight Spine
A straight spine is best for effective meditation, but this does not mean you should twist your legs into a pretzel. It is important to be comfortable so that you’re not distracted. Some effective methods include sitting in a chair with a straight back, sitting on the floor, using a stool or even a kneeling chair. It is important to keep your spine straight and your body comfortable to avoid being distracted.
3. Pre-Meditation Preparation
Sit comfortably between stereo speakers or with headphones and begin your chosen Tonal Meditation audio. Close your eyes and let them relax. Take three slow, deep breaths, breathing in through your nostrils and out through your mouth. When you inhale, fill your lungs as much as you can, then hold for a few seconds. While exhaling, imagine any tension in your body leaving with the breath.
4. Focus on Your Breath
After three stress reducing breaths allow your breath to become natural. Bring your awareness to the sensations of your breath. You may notice a tickling as the air enters your nose, or the subtle rise and falls of your inhales and exhales. Observing these sensations is the focus of the meditation.
5. Observe without judgement
During a breathing meditation you may find the mind wandering a lot. You may also notice yourself judging the sensations being observed. When you notice your mind wandering or making judgments of things – simply bring your attention back to your breath. With practice, this will become easier and easier to do and you will experience the full benefits of tonal meditation.