A 9-Step Easy-to-Meditate Process

The following is adapted from Meditation Not Medicine.

Agitation, frustration, moodiness—we all experience negative emotions like these from time to time. However, does it ever feel like they’re happening a little too often… or much too often?

If it feels like these emotions show up and control you, rather than you controlling them, you likely have fallen down the rabbit hole of overwhelming stress that so many Americans are stuck in. Stress is a common problem with an uncommon solution—meditation.

I’ve ridden that roller coaster of corporate mayhem while trying to manage happy, healthy family life. To make things more difficult, I was diagnosed with Multiple Sclerosis (MS), a condition that would have a physical and mental impact on the rest of my life.

I am forever grateful to have discovered meditation as an effective way to treat the stress in my life and deal with the effects of my MS. If stress, chronic illness, or anything else is causing you to feel like you can’t manage your life properly if you feel like you deserve a better life (and you do), give this meditate process a try.

The Step-by-Step Meditate Process

Many people think you need a spirit guide, a yogi, and a faraway location to meditate effectively. Truthfully, you don’t need any of those things. Just follow the nine-step Easy-to-Meditate process that I’ve outlined for you below.

  1. Choose a nice, quiet, and comfortable place where you won’t be disturbed for three to twenty minutes or longer. A place where you are comfortable will make the practice easier.
  2. Dress comfortably—nothing tight, nothing restrictive.
  3. Sit down, relax, and rest your hands on your lap. Sit in a comfortable place with your back straight. Sit quietly, and either close your eyes or focus on an object in front of you. Take a minute or two to settle yourself.
    1. You can sit on the floor with the support of a meditation cushion or on any chair with your feet resting on the ground. It isn’t necessary to force yourself into an uncomfortable position.
    2. Regardless of how you sit, maintaining the natural curve of your back is important. That means no slouching. If you have chronic back problems and cannot sit for a prolonged period, try another position or use a pillow.
    3. Adjust your position if necessary.
  4. Exhale and relax your muscles. It would be best if you didn’t experience discomfort during meditation. The goal is to be comfortable and focused.
  5. Take a few slow, gentle, deep breaths, inhaling through your nose and exhaling from your mouth. Don’t force your breathing. Let it come naturally.
    1. Your first few breaths of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller.
  6. Focus your attention on your breathing. Continue to focus on your breath for as long as you like.
    1. If you find your attention straying away from your breaths, gently bring it back. Your attention may wander many times.
  7. Just stick with it. This can sometimes be easier said than done. Getting your mind to cooperate can be like house-training a new puppy.
    1. It isn’t easy, but it can be done. Don’t give up. Stick with it.
  8. When you are ready to end your meditation session, open your eyes and stretch.
  9. Don’t jump up immediately. Take a moment to appreciate that you took the time to slow down and take care of yourself.

See if you can make this process a part of your day, every day. Only after making this a part of your daily routine will you truly realize its immense benefits. Those benefits can include decreased stress, better physical health, and overall increased quality of life.

Day One

You don’t have to stay on the roller coaster of stress. Agitation, frustration, and moodiness do not have to be in control of your day. If you want to get off the ride and retake control of your life, try Easy-to-Meditate today. Its simple steps can be implemented in mere minutes.

What have you got to lose? If you like the way it feels, try it again tomorrow. It just may lead you to a new way of life, but it all starts with Day One.

For more advice on the 9-Step Easy-to-Meditate process, you can find Meditation Not Medicine on Amazon.

Adam J. Weber is the “no BS, common-sense” speaker and author of Meditation Not Medicine.

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