– [Instructor] How tomeditate for beginners.
In this video, I'm gonna teach you everything that you need toknow, from where to meditate, how you should meditate, how you should sit, if you should listen to music or not.
I'm even going to tell youhow to turn off your brain.
Where should I meditate? Experts will tell you thatyou can meditate anywhere, but in my opinion, Ithink you should just pick a very quiet place wherenobody can bother you.
So this could be a bedroom, or a car, or a local library.
Even a forest could work, just somewhere that's veryquiet and very peaceful.
How long should I meditate for? I would recommend going forabout five to 10 minutes.
But it's really important to set an alarm because if you don't, you will always be thinking to yourself, has it been 10 minutes yet, should I stop? And the whole point ofmeditation is not to think.
Also, quality is betterthan quantity here.
In my opinion, beingtotally present and mindful for 10 seconds is way better than being a little bit presentand mindful for 10 minutes.
So longer is not necessarily better.
What should I do with my body? Most people will tell you that you should not laydown when you meditate, but I don't fully agree with this.
I personally meditate twice a day, once in the morning thenonce before I go to bed.
The only reason why I meditateat night is to help me sleep.
So at night I will lay down.
But in the morning, I will always sit because I don't want to fall back asleep.
But if you are only planningon meditating one time per day, definitely do it sitting, and I would recommenddoing it in the morning.
How should I sit? For total beginners, I wouldrecommend sitting in a chair with your eyes closed, headfacing forward, straight back, feet flat with your handsjust relaxing on your legs.
You will see Buddhist monks sitting cross legged withtheir feet facing up.
This is the proper way to meditate.
But I've personally noticedthat a lot of newer people find this position to be very comfortable.
I still think you should try it, but I would highly recommendjust sitting normally in a crisscross position with your legs.
But if that's not comfortable, just sit in a chair.
Once meditation becomes a daily habit, then we can try moving towardsthe Buddhist monk position.
Should I listen to music? This one is really up to you.
But for beginners, Iwould suggest listening to a very calm, relaxing piano song or maybe just somethinglike nature sounds.
I personally use an appcalled Relaxing Melodies.
And no, this is not a sponsorship, and I listen to a song called “Eternity”.
But meditating without musicis totally fine as well.
You have to just figurethis out for yourself.
Okay, now it's time forthe really important stuff.
What should I do or whatshould I think about when I meditate? There are many differentmeditation techniques, but the one that I usually practice is something calledmindfulness meditation.
This is one of the mostpowerful meditation techniques in the entire world.
And the whole idea around it, is to just focus on your breathing.
When you are sitting down, you need to inhale through your nose, then exhale through your nose.
But the key thing hereis that you have to focus all of your attention on your breath, like the sensations of theair, hitting your nose, how the air fills your body and lungs, the slight pause betweenyour inhale and your exhale.
This focused attention is the thing that will get your brain to stop thinking.
Now, many new people who try meditation will say things like, “I'm still thinking, “I have an itch that I keep scratching, “I can't do this, meditationjust doesn't work for me.
” It's completely normal and to be expected to experience all of that stuff.
I've been meditatingtwice a day for six years, and I still get itchy on my face, thoughts still come into my brain, but if you keep breathing, and you trust the meditation process, those thoughts and thoseitches will eventually go away.
However, if you really arestruggling not to think then you can use mylittle boy breathing hack.
When I inhale through my nose, I will stick my belly out a little bit as if I'm filling up my belly with air.
This is actually known as belly breathing, and it's actually the mostrelaxing way to breathe.
I know this sounds likeincredibly simple and a bit silly, but I promise that if you try this, you will feel so much better, even throughout your day-to-day life.
Now it's time for themillion dollar question.
How can I actually getthis habit to stick? The best way to build this habit is to establish a habit trigger.
A habit trigger can beanything that triggers you to think about the habitthat you're trying to build.
For example, I have a friend who wanted to start developing the habit of listening to audiobooks every single day.
So every single time that he ate food, he would listen to an audio book, his habit trigger was eating.
So every time he ate food, he immediately thought, “Oh, it's time to listento another audio book.
” So if you're meditating in the morning, I would recommend you usingsomething like the shower as your habit trigger.
So right after you shower, it's time to meditate.
Or maybe you can tell yourself that you can't have yourmorning cup of coffee or even your breakfast until you meditate.
And if none of that works, you can always just placea big sign on your door that says, you can't leavethe house until you meditate.
If you want to feel inspired and amazing about meditation, then watch my video where I talk about the shockingbenefits of meditation.
And when I say shocking, Ireally do mean they are shocking.
So feel free to click the screennow and I'll see you there.