5 Simple Steps On How To Start Meditating picture

5 Simple Steps on How to Start Meditating BY @JAMIECHENG

5 Simple Steps On How To Start Meditating picture

Ohmmm … my god. This is boring, and such it’s a waste of time. If this is your thinking when you’re trying to meditate because you read online about its benefits, you’re not alone.

I’m sure that many yogis and masters of meditation have gone through this exact feeling. Whether you’re a life coach, empowerment coach, running a business, or just on a journey to be more self-aware, meditation will help you to reach a state of flow (aka optimal experience).

Many of you are entrepreneurs — it isn’t an easy journey. I’m 21 years old and managing a growing digital marketing agency specialized in health and fitness. And it sure isn’t a bed of roses. Meditation has helped keep me sane and staying positive through my darkest hours — I’m pretty sure you could use some of that too!

The term “meditation” is understood differently throughout every culture, religion, and race. It’s diverse in definition but one common ground is this: You’ll find a sense of delight and stillness.


“Meditation is not an instructor. Meditation is like ointment for suffering man. It’s a warm, soothing lotion that heals the soul.” – Ryan Holiday


Call me crazy but, when you have found that place of serenity and pure blissful joy within, the skies suddenly seem like an azure blue that you’ve never witnessed before; the greenery around causes you to experience a unique rejuvenation; the wind seems to blow through your hair, not flip it all over your face.

If you’re in a rush again (which you should try not to), here are the 5 steps in a nutshell!


The Benefits of Meditation

5 simple steps on how to start meditating infographicSitting there doing pretty much nothing is not as easy as it sounds. But the benefits are profoundly worth it.

A few measurable health benefits from meditation are:

I mentioned promoting blood flow to the prefrontal cortex earlier – let me explain how that affects your daily life.

The prefrontal cortex is the one orchestrating your executive functions such as working memory, cognitive flexibility, and self-control.

Optimizing your executive functions can lead to better attention span (not like a goldfish), organization and planning skills, initiating tasks and staying focused, regulating your emotions, and keeping track of what you’re doing.


Example: Albert Einstein

Albert Einstein Black and White pictureAlbert Einstein is an amazing example of having the power of meditation. Known for his ability to think out of the box to solve problems, scientists who literally took his brain to study it noted that it had a link or strong communication between his left and right brain – this is the effect of meditation and a phenomenon called neuroplasticity.

Neuroplasticity is a theory that is best explained using the analogy of computers. Yep, something like the latest MacBook.

Our brain is a complex program which constantly reprograms by itself, on its own. It is the malleability of our neural circuits which works together with neurogenesis (birth of new neurons) to reshape the way we think, remember, and behave.


Meditation, Brain, and Sleep

Meditation has a positive effect on another part of the brain called the amygdala. This results in feeling happier (thank you dopamine and endorphin), and lowers our fight versus flight stress response.

Less Stress = Ability to Think Clearer

Solitude and relaxation of the mind help to unlock your creative potential and helps you solve problems with a whole different angle and perspective with the power of meditation.


How to Start Meditating in 5 Easy Steps

Peaceful place picture with a bench and nature

Step 1: Find an optimal place

The environment plays a huge factor in the effectiveness of your meditation. Find a place that is quiet with minimal distractions, somewhere that you feel safe and comfortable.

Step 2: Position

You can either choose to sit (but don’t slouch), lie on your back, kneel, float … okay, maybe not float. That’ll be creepy.
As long as you know you won’t have to fidget every five minutes – it’s fine. Then close your eyes.

Step 3: Breathe deep and slow

Inhale through your nose and exhale from your mouth. Take deep, slow, and long breaths.

Step 4: Focus and visualize

There are a few options for this. You can either focus on your breathing (air feels cooler when you breathe in and warmer when you breathe out), a word, a short phrase, your ‘ohms’, or a vivid mental scenery.

Step 5: Don’t resist

meditate at the sea

At some point, you’ll start to have thoughts randomly bombarding you. Just let them happen. They’ll go in a while. Focus on nothing but whatever focal point you’ve chosen (step 4).

Try and test it out yourself! We all have a long list of problems and stressing thoughts – some of those we’re not even conscious about. Meditation helps you to realize these problems, pinpoint them, and come up with creative solutions you never knew you’d conjure.

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One Reply to “5 Simple Steps on How to Start Meditating BY @JAMIECHENG”

  1. Danielle Johnson

    This is such a great article. I have been meditating for several years off and on. It has been such a great benefit to me that I have been sharing it with my clients and community. It occurred that my community may not understand how to start meditating. Your post was so clear that I shared it with them. Thank you so much for the great details.

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