I’m a fan of Jack Canfield’s work. Does “Chicken Soup for the Soul” ring a bell? Yep! That’s him. I continually find value in his books, videos, and articles. Because Reiki is meditative and strengthens our ability to meditate, I’m occasionally asked about the basics of meditation. I found this article helpful for answering many of those questions.
This is not an endorsement of Canfield or his products. I simply offer it as one of many wonderful resources on your path to wisdom and self-care. Tell me what you think of it in the comments below.
I want to talk to you about something that has been absolutely essential on my path to success…
That something is meditation.
Learning how to meditate can help you to achieve success faster because when your mind is clear and focused, and your body is relaxed and calm, you can access information, both internal and external, that can help you make better decisions.
The more you meditate, the more access you have to your intuition. Keep reading and I’ll show you how to meditate with a simple meditation exercise that I enjoy using.
Three of the sources of my greatest successes came to me while I was meditating – the title for Chicken Soup for the Soul, which has become a brand worth several hundred million dollars, and the inspiration for the creation of the Transformational Leadership Council and for our Online Train the Trainer Program which teaches people how to teach the success principles.
There are many different forms of meditation that have been developed over thousands of years in many diverse cultures. I teach several of them in my Awakening Power audio program and you can learn one technique from the guide below.
Learning to meditate is a journey, this guide will help you take the right steps.
Download my free 4-Step Meditation Guide.
What is meditation?
Meditation is a practice where you train your mind or induce a state of consciousness, either to realize some benefit, such as relaxation, stress reduction, healing, strengthening your life force, or developing certain qualities such as love, patience, generosity, and forgiveness. Focusing on breathing, visualizations, mantras or meditation music can help bring mindfulness to the present moment, which sets the stage to calm your mind.
It can also be used to access inner wisdom and insight from your own higher unconscious or from a Universal power often referred to as God, infinite Intelligence, Universal Consciousness, or Source. It is also a powerful tool for accessing your creativity, your inner wisdom and developing your intuition.
Here are the basics of one of the most powerful meditation techniques that I simply call The 4-Part Meditation. It is so powerful because it integrates four different forms of meditation into one simple practice. This is a great place for beginners to start when first learning how to meditate and can be practiced sitting or lying down. It is extremely effective at improving concentration and mindfulness.
Follow these simple meditation tips to learn this technique:
Simple Meditation: The 4-Part Meditation Technique
1. Find a quiet place, close your eyes, and focus on slowing down your breathing
First, find a quiet place, close your eyes, focus on slowing down your breathing by taking four long, deep, slow breaths, and then imagine white or golden light starting in your left foot slowly moving up through the entire left side of your body and then down your right. Do this three times.
2. Repeat an uplifting word or phrase
Second, you repeat an uplifting word or phrase such as “re-lax,” “so-ham,” “I am love,” or, “I am in the universe and the universe is in me,” silently over and over, for about 3 to 4 minutes.
3. Move into a state of quiet
Third, you stop the repetition of your word or phrase and just move into a state of quiet, receptive observation, just noticing any thoughts, feelings or physical sensations that arise in your consciousness for 3 to 4 minutes.
If you find yourself lost in thought, just return to that neutral witness position of observing the thoughts. It’s like you’re standing on a river watching boats slowly floating by. If you find yourself in a boat, just step back out onto the shore and start observing again.
4. Imagine yourself surrounded by a sphere of light
Fourth, spend a few minutes imagining yourself surrounded by a spotlight or sphere of white light. And after a minute or two of that spend the remaining minute or two visualizing your life goals as already achieved.
This step sends your intention out to the universe and helps attract to you people, resources and opportunities for the fulfillment of your goal.
Meditation takes practice and is a natural progression
The thought of learning to meditate can be intimidating to some as there are several types of meditation, such as Mindfulness, Transcendental, Kundalini, Qi Gong, Zazen and Vipassana… but beginners should not get lost in complicated details.
Just focus on improving one session at a time.
Whatever form of meditation you do, remember that you can’t do it wrong. Whatever you are experiencing is fine. Don’t expect to have a totally clear mind or to achieve enlightenment overnight. Meditation is a daily discipline that you practice for years, but the benefits are so profound.
When you first start, 12 to 20 minutes is plenty. Over time you will find that you will want to meditate longer. It is a natural progression. I usually set the timer on my iPhone for 20 minutes.
If you don’t have 20 minutes, just 5 minutes of concentrating on the sensation of your breath either by focusing on the sensation of the air coming in and out of your nose, or the sensation of the rise and fall of your chest is better than nothing.
Eventually, you will notice these instructions become second nature and your mind will be easier to calm by using the exercises. Be sure to focus on your breath and the sensations of inner peace and relaxation will follow closely.
Practice these methods to calm your mind
Now, here’s your homework to complete after reading this.
Get into a comfortable position and focus on your breath. You can focus your mind on one of your personal affirmations.
Another way to calm the mind is by visualizing a peaceful scene such as clouds floating by or the waves on a windy lake growing calmer and calmer. Start by doing this for at least 5 minutes every day, then build on the amount of time you spend meditating, and in a few weeks, reassess how you feel mentally and physically.
I guarantee you’ll notice increased clarity and energy in your life.
Leave a comment below and let me know if you’ve ever tried meditation and, if so, in what ways it has it benefited you?
Learning how to meditate is a journey, this guide will help you take the right steps
The process of learning how to meditate correctly doesn’t need to be overcomplicated. The proven psychological benefits will gradually grow stronger and stronger, improving your emotional and mental health with every session.
If you would like to start practicing meditation, then I strongly encourage you to download my free 4-Step Meditation Guide. It will help you understand the techniques used to reduce stress, overcome anxiety, clear your mind and listen to your intuition so you can tackle any challenge in life with clarity and ease.
Click the button below to get my 4-Step Meditation Guide absolutely free.
Jack Canfield, America’s #1 Success Coach, is founder of the billion-dollar book brand Chicken Soup for the Soul® and a leading authority on Peak Performance and Life Success. If you’re ready to jump-start your life, make more money, and have more fun and joy in all that you do, get FREE success tips from Jack Canfield now at: www.FreeSuccessStrategies.com