How to Meditate: Practicing Mindfulness & Meditation to Reduce Stress, Anxiety & Find Lasting Happiness Even if Your Not Religious, a Beginner or Experienced

By Harini Anand

Take The Mystery Out of Meditation & Change Your Life For The Better

How many times have your friends told you to meditate, and you feel like yes...but don't know how to?

Maybe you're looking for a natural way to relax and deal with stress? Or maybe you've been trying for years to meditate but get confused with all the knowledge and spirituality.

In fact Meditation is a simple practice available to all...

Research over the past two decades concludes that mindfulness meditation exerts beneficial effects on physical and mental health as well as cognitive performance. Which means you can reduce stress, increase calmness, clarity and happiness.

Billionaire hedge fund manager Ray Dalio was quoted as saying, "Meditation more than anything in my life was the biggest ingredient of whatever success I've had." 

We often catch ourselves in obsessive thinking or spending many hours every day gaming or browsing online, may go unnoticed. Meditation is the first step to reaching a higher level of awareness, inner calm and mindfulness. It isn't about trying to empty your mind. Instead, the practice involves paying close attention to the present moment, especially our own thoughts and emotions.

For experienced meditators this book will blow the cobwebs off and invigorate you. For a beginner, this book has all you need to master your mind.

In this book you will discover 

• How to sit and what to do with your eyes, hands, etc.

• Using the five senses to gain clarity and focus 

• Over 9 different ways of meditation + choosing the best way for you

• The 4 most important things you should know about about Meditation 

• How to establish a consistent Meditation practice and make it part of a wider personal development plan

• Elite level Meditations used daily by superstar basketball player Kobe Bryant 

• Make less mistakes and increase your mental strength

• The benefits of Moving Meditation + 3 ways to start practicing them now 

• Top tips for practicing mindfulness in your everyday life

• Cultivate antidotes to negative states of mind 

• Techniques to relieve stress, anxiety & improve your health in just 5 minutes per day 

• Guided Meditations for deep relaxation or sleep

And much, much more….

Imagine feeling less stressed and eventually reaching a higher level of awareness and inner calm. 

Even if you're  always stressed and don't have enough time, you too can find inner peace with just five minutes a day. And you won't need an instructor, a custom mantra, or need to visit a Buddhist Temple... 

All you need is a little patience and the knowledge contained in this book.

• Language: English
• Publisher: Harini Anand
• Release date: Mar 3, 2020
• ISBN: 9781393694021

Book preview

How To Meditate:

Practicing Mindfulness & Meditation to Reduce Stress, Anxiety & Find Lasting Happiness Even if You Are Not Religious, a Beginner or Experienced

© Copyright 2019 by Harini Anand - All rights reserved.

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Table of Contents

Introduction

Chapter One: Finding Your Why/Purpose of Meditation

Chapter Two: Origins

Chapter Three: The Power of Mindfulness

Chapter Four: The Technique of Meditation

Chapter Five: Body scan / progressive Relaxation Meditation

Chapter Six: Loving-Kindness Meditation

Chapter Seven: Spiritual Meditation

Chapter Eight: Focused Meditation

Chapter Nine: Zen Meditation

Chapter Ten: Mantra Meditation

Chapter Eleven: Transcendental Meditation

Chapter Twelve: Guided Meditation

Chapter Thirteen: Dynamic Flow/Meditation in Motion

Chapter Fourteen: Prayer even if you are not religious

Chapter Fifteen: How to Establish a Consistent Meditation Practice

Chapter Sixteen: Stages of the Path

Conclusion

References

Introduction

Mindfulness has always been a big deal in human history. However, its importance in the frantic nature of the modern world cannot be overemphasized. In The 7 Habits of Highly Effective People by Stephen Covey, a particular statement popped out of the book and has always been on my mind. He used an illustration in which a person was driving so fast that his tires had to be punctured to gain his attention.

Stephen Covey used this illustration to explain how you should not move through life so fast that your tires have to be punctured to get your attention. In other words, you don’t need a disaster before you start paying attention to important things in your life. Unfortunately, so many people are entrenched in the fast lane of life because of the pressure from work and other things. It is good to be ambitious in life to achieve your dreams but it should not be at any cost.

When I mentioned disaster, I am talking about unfortunate events such as the loss of a loved one or a decline in health. It is so sad that a lot of people only realize how important their health is when they have terminal diseases or psychotic diseases. In the same way, some people never learn to value their relationships until they lose them either by death or divorce. Many people claim to be too busy to take care of their physical and psychological health but will be forced to pay attention to it when things go wrong.

Some also claim to have a schedule that is so busy that it prevents them from spending quality time with their loved ones. They will only regret when they lose these precious people in the long run. However, you can avoid getting caught in the web or running too fast in life by inculcating the habit of meditation. Mindfulness is not only beneficial to your health but also to your performance in your daily activities.

Mindfulness is a simple but powerful tool that will enable you to live a happy and fulfilled life. Many people chase money so long in their lives only to realize that what they really need is happiness and fulfillment. They think money will give them happiness and fulfillment but they realized that they were wrong eventually. I am not saying that wealth and happiness are mutually exclusive; I am only addressing your priority.

Mindfulness is the process through which you focus our mind on specific things. You are alert and conscious of events in your life and deliberate about making changes where necessary. Most people are victims and products of the circumstances in their lives. However, mindfulness puts you in charge of your life. It enables you to pay attention to the minute but important details that can transform your life.

Just the same way a car has to stop and get fuel to be able to complete a journey; you need mindfulness as a person. Only those who have experienced the vitality and freshness that comes from meditation can fully explain its power. You have to take out time mediate to make your journey in life smother. There is a limit to your level of effectiveness when you keep huffing and puffing. You need to relax your soul adequately and start afresh again to get new ideas and be reinvigorated.

There are a couple of times when your mind will go through some things but you are distracted by the matters at hand. Meditation gives you a bird view of your life in which you have all the angles covered. In mindfulness, you are in flight mode; your mind is the focal point as you lose sight of your body. It empowers you to realize how powerful you are and have a proper view of your potentials. The resultant effect of this realization is that you will no longer be anxious and afraid about facing your daily challenges.

The benefits of mindfulness are endless and you will learn more about them as you continue to read this book. Ultimately, the transformative effect of mindfulness will enable you to live and happy and fulfilled life. Therefore, this educative book was written and compiled to lead you through the process of living a fuller and happy life. You will learn all that you need to know about meditation beginning in history and how to go about it.

This book is a complete guide that will help you either as a beginner or veteran of mindfulness. No information was left out including the kind of clothes you should wear when practicing mindfulness. This book is the solution to both ignorance and misconceptions about meditation. There are benefits some people think they will get through meditation which are not actually true. You will learn more as you progress on this memorable journey.

You only live once and you need to commit yourself to anything that will add value to your experience as a person. You have made the right choice by reading this book because it will definitely add value to your life. However, how much value you will get from reading this book depends on your attitude. If you have a casual approach to the study of this book, you will get the kind of effect a casual study deserved – no effect.

I am sure that you have other things to do with your time before you decided to commit to reading this book. Hence, you have to be determined to get the best out of the study of this book. Ensure you study this book deliberately to improve the quality of your life. The adequate research that produced this book guarantees the high quality of its content. Hence, the ball is in your court to study your way into good health and a happy and fulfilled life.

Chapter One: Finding Your Why/Purpose of Meditation

Only an unreasonable person will participate in an activity that he or she does not have any reason for participation. I know you are not an unreasonable person and that is why it is very vital that I intimate you with the reason for meditation. Just like every positive activity in life, you will have reasons to be discouraged to continue this new path.

However, what will keep on motivating you are the benefits you stand to gain by consistent and deliberate practice of meditation. Hence, in this chapter,