simple, step-by-step individual meditation that you can use during your Miracle Morning , even if you’ve never meditated before.
§ Before beginning your meditation, it’s important to prepare your mindset and set your expectations. This is a time for you to quiet your mind and let go of the compulsive need to constantly be thinking about something—either reliving the past, stressing or worrying about the future—but never living fully in the present. This is the time to let go of your stresses, take a break from worrying about your problems, and be fully present in this moment. It is a time to access the essence of who you truly are—to go deeper than what you have, what you do, or the labels you’ve accepted as “who you are”—which most people have never even attempted to do. Accessing this essence of who you truly are is often referred to as “just being.” Not thinking, not doing, just being . If this sounds foreign to you, or too “new-agey” that’s okay. I used to feel the same way. It’s probably just because you’ve never tried it before. But thankfully, you’re about to.
§ Find a quiet, comfortable place to sit. You can sit up straight on the couch, on a chair, on the floor, or sit on a pillow, for added comfort.
§ Sit upright, cross-legged. You can close your eyes, or you can look down at the ground, approximately two feet in front of you.
§ Begin by focusing on your breath, taking slow, deep breaths. In through the nose, out through the mouth, and be sure to breathe into your belly, rather than your chest. The most effective breathing should cause your belly to expand, and not your chest.
§ Now, start pacing your breath; in slowly on a count of 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand)… hold it in for 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand)… and then breathe out slowly on a count of 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand). Feel your thoughts and emotions settling down as you focus on your breath. Be aware that as you attempt to quiet your mind, thoughts will still come in to pay a visit. Simply acknowledge them, then let them go, always returning your focus to your breath.
§ Remember, this is a time for you to let go of your compulsive need to constantly be thinking about something. This is a time to let go of your stress and take a break from worrying about your problems. This is the time to be fully present in this moment. This is often referred to as just being . Not thinking, not doing, just being. Continue to follow your breaths, and imagine inhaling positive, loving, peaceful energy, and exhaling all of your worries and stress. Enjoy the quiet. Enjoy the moment. Just breathe… Just be.
§ If you find that you have a constant influx of thoughts, it may be helpful for you to focus on a single word or a phrase, and repeat it over and over again to yourself, as you inhale and exhale. For example, you might try something like: (On the inhale) “I breathe in peace…” (As you exhale) “I breathe out love... I breathe in peace…” (inhale)… “I breathe out love...” (exhale)… You can swap the words peace and love with whatever you feel like you need bring more of into your life (confidence, faith, belief, etc.), and whatever you feel like you want to give more of to the world.
§ Meditation is a gift you can give to yourself every day. It truly is an incredible gift. My time spent meditating has become one of my favorite parts of my day. It is a time to be at peace, to experience gratitude, and a time of freedom from our day-to-day stressors and worries. Think of daily meditation as a temporary vacation from your problems. While your problems will still be there when you finish your daily meditation, you’ll find that you are much more centered and better equipped to solve them.
Final Thoughts On Silence
There’s no single right way to spend
§ Before beginning your meditation, it’s important to prepare your mindset and set your expectations. This is a time for you to quiet your mind and let go of the compulsive need to constantly be thinking about something—either reliving the past, stressing or worrying about the future—but never living fully in the present. This is the time to let go of your stresses, take a break from worrying about your problems, and be fully present in this moment. It is a time to access the essence of who you truly are—to go deeper than what you have, what you do, or the labels you’ve accepted as “who you are”—which most people have never even attempted to do. Accessing this essence of who you truly are is often referred to as “just being.” Not thinking, not doing, just being . If this sounds foreign to you, or too “new-agey” that’s okay. I used to feel the same way. It’s probably just because you’ve never tried it before. But thankfully, you’re about to.
§ Find a quiet, comfortable place to sit. You can sit up straight on the couch, on a chair, on the floor, or sit on a pillow, for added comfort.
§ Sit upright, cross-legged. You can close your eyes, or you can look down at the ground, approximately two feet in front of you.
§ Begin by focusing on your breath, taking slow, deep breaths. In through the nose, out through the mouth, and be sure to breathe into your belly, rather than your chest. The most effective breathing should cause your belly to expand, and not your chest.
§ Now, start pacing your breath; in slowly on a count of 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand)… hold it in for 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand)… and then breathe out slowly on a count of 3 seconds (one, one-thousand, two, one-thousand, three, one-thousand). Feel your thoughts and emotions settling down as you focus on your breath. Be aware that as you attempt to quiet your mind, thoughts will still come in to pay a visit. Simply acknowledge them, then let them go, always returning your focus to your breath.
§ Remember, this is a time for you to let go of your compulsive need to constantly be thinking about something. This is a time to let go of your stress and take a break from worrying about your problems. This is the time to be fully present in this moment. This is often referred to as just being . Not thinking, not doing, just being. Continue to follow your breaths, and imagine inhaling positive, loving, peaceful energy, and exhaling all of your worries and stress. Enjoy the quiet. Enjoy the moment. Just breathe… Just be.
§ If you find that you have a constant influx of thoughts, it may be helpful for you to focus on a single word or a phrase, and repeat it over and over again to yourself, as you inhale and exhale. For example, you might try something like: (On the inhale) “I breathe in peace…” (As you exhale) “I breathe out love... I breathe in peace…” (inhale)… “I breathe out love...” (exhale)… You can swap the words peace and love with whatever you feel like you need bring more of into your life (confidence, faith, belief, etc.), and whatever you feel like you want to give more of to the world.
§ Meditation is a gift you can give to yourself every day. It truly is an incredible gift. My time spent meditating has become one of my favorite parts of my day. It is a time to be at peace, to experience gratitude, and a time of freedom from our day-to-day stressors and worries. Think of daily meditation as a temporary vacation from your problems. While your problems will still be there when you finish your daily meditation, you’ll find that you are much more centered and better equipped to solve them.
Final Thoughts On Silence
There’s no single right way to spend
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