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Mediation isn't just something for yogis or crystal-collecting new age fanatics. Mediation is ascientifically proven method of lowering stress levels and helping your body and mind relax.
And, contrary to its image in popular media, meditation isn't difficult, though it does take practice and certain sense of discipline.
There are many different kinds of meditation, but nearly all of them share a common goal -- focusing and quieting your mind.
Don't worry, you don't need to bend yourself into a pretzel to meditate, in fact all you need is bit of free time and a quiet place you can sit undisturbed.
== Getting started ==
Although it may seem like you're just sitting there doing nothing, it turns out that sitting and doing nothing is actually very difficult -- especially when you first get started. To ensure that you don't get frustrated start small. Most books on the subject recommend beginners start with a short session of 5-12 minutes.
Find a confortable chair that you can sit up straight in with your feet flat on the floor -- your dinning room chairs will likely work well. Grab a pillow if you need a little extra cushioning.
There's no right or wrong time to meditate, though you'll likely find that being very hungry or very full can be distracting, so avoid both of those times.
In the beginning its best to close your eyes and focus your attention on your breathe. Breath freely and deeply, but naturally, don't force the breathe; just let yourself breathe and feel your muscles relax.
Your mind will wander, probably immediately, that's okay, just bring your attention back to your breathe and run your awareness over your body, looking for spots you can continue to relax.
Some people find that counting their breathe -- 1 to 10 and then starting over again -- is an effective way to remain focused. Just don't worry if it's some time before you get past two without your mind drifting away.
In the beginning your mind will trick you, you'll wander off on a train of thought and not even realize it for some time. That's okay, just bring your attention back to your breathe whenever you notice that your mind has wandered. Over time (years in most cases) you'll notice that your mind wanders less.
== The Wandering Mind ==
There are several ways to stop your mind from wandering. One, mentioned above, is to focus your attention back on the breathe. Another is to use a mantra, something your repeat so that your mind has something to focus on.
Still another method is to simply watch your mind wander, to tell yourself you are detached from your thoughts and to let them simply float by, watching, but not judging them.
Whichever method you use remember to relax -- meditation isn't a test and there is nothing wrong with a wandering mind. After all, if your mind didn't wander then you wouldn't have any need to meditate. Work with yourself, not against.
== Moving past focus ==
Once you're able to focus on a single thing -- your breathe, a mantra or whatever works for you -- the next step is to focus on nothing at all. This is the "clearing the mind" part of meditation that's probably always sounded a bit mysterious. The truth is it's not easy, but once you've got your attention under control you can begin to let go of the thing that is controlling it.
Push the object of focus away from your mind and simply let it rest. Or continue to observe it, but remain impartial and detached from it. If any thoughts come up, take the same attitude toward them.
== Conclusion ==
While meditation is actually quite easy, it take a tremendous amount of practice before it will feel natural. Luckily you'll likely begin to notice some of the benefits long before you begin to feel that you're "successful" at meditation. Once you notice the nice relaxed feeling you get after even a short five minute meditation, you'll find yourself wanting to work more such moments into your day.
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