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<h1>How to Meditate: 10 Meditation Techniques</h1>

Benefits of Meditation:
* Greater clarity of thought
* More peaceful states of mind
* Enhanced ability to concentrate
* Increased creativity and intuition
If you're new to 
meditation, your mind is running around, with thoughts
like: "What should I do? Is this really all there is to it? What am
I supposed to feel?"

Meditation Technique #1 
Be Consistent Choose one time of day that you can easily
work into your schedule. The benefit of meditating at the same time
each day is that your biorhythms will naturally adjust to it as a
habit, like waking, eating and falling asleep. Your nervous system
will grow accustomed to meditating at a particular time allowing
you to enter deep meditative states more easily.
Make sure your phone is turned off. If you have children, set
aside a time when they're at school or asleep.

Meditation Technique #2 
Create Your Space Create a boundary between you and the
outside world even if you're only meditating for ten minutes.

Meditation Technique #3 
Where to Meditate? Reserve a special place in your home to

meditate. It can be as simple as setting aside a
comfortable chair or pillow, or an entire room if you have the
space. Place a candle, flowers, or any special items that have
spiritual meaning for you on a table as an altar.
Creating a place that is reserved for 
meditation helps because Spiritual Energies gather in the
place where you meditate; making it easier each time you sit in the
same spot. Like going to a temple, church, or place of worship,
with regular practice all you will need to do is sit in that place
to feel settled, calm, and relaxed.
It can take many months of 
meditation to attain theta levels consistently during your
meditation practice. Sacred Ground helps you to achieve those
levels sooner, so that you can begin to experience the
life-changing benefits. Whether you're a new meditator, or are
experienced, let Sacred Ground take you to your inner world.

Meditation Technique #4 
Create a Reverent Atmosphere Invent your own soothing
ritual before you 
meditate. Maybe it's at night after a bath, or at dawn
before the rest of the world is awake. Light a candle, take a few
deep breaths, and dedicate your meditation to the unfoldment of
your highest potential. Say a prayer, chant or burn some incense if
you wish. A tranquil and reverent atmosphere helps to induce a
meditative state. Some people find 
Meditation Music helpful.

Meditation Technique #5 
Position Yourself for Meditation Sit with your spine
straight. Use pillows behind your back for support if needed. It's
important to have your spine straight so energy can travel freely
up and down your spine. You may sit cross-legged or on a
comfortable chair with your feet flat on the floor. You can also
lie down, placing a pillow under your knees. If you tend to fall
asleep when meditating, it's best to sit up so you can stay
awake.
Tip: Theta is the frequency of 
meditation. Because theta is right on the edge of delta,
associated with sleep, it's common for beginning meditators to
drift into a nap instead of 
meditation. If you fall asleep easily when meditating try
using Brain Power. It harmonically layers theta waves with very
high beta frequencies to keep you awake and alert.

Meditation Technique #6 
How Long Should I Meditate? How long you meditate each day
depends on you. A good beginning is 10 to 15 minutes per day. You
might find that you naturally expand your 
meditation time by adding five minutes here and there.
Another way to expand the time you meditate is to set a goal of
adding five minutes each week until you adopt a natural rhythm of
twenty to thirty minutes. One of the pitfalls of beginning
meditators is to be too ambitious. Trust your intuition and start
off with an amount of time that feels comfortable for you.
Advanced meditators usually spend an hour per day in 
meditation. If you can gradually work up to forty or sixty
minutes the better your progress will be. Consistency brings
remarkable long-term benefits.
The key is to do it every day. The 
effects of meditation are cumulative. Richard Davidson, a
professor of psychology and psychiatry at the University of
Wisconsin says, "Modern neuroscience is showing that our minds are
as plastic as our bodies. Meditation can help you train your mind
in the same way exercise can train your body." Therefore, each and
every minute you meditate you're enhancing the biochemistry of your
brain, building muscles that increase your mental, emotional and
spiritual potential.

Meditation Technique #6 
Sit, Breathe and Relax When you 
meditate, take long slow deep breaths. Send the breath
deep into your abdomen and then breathe out. Each time you breathe
in imagine cleansing energy infusing your body. When you breathe
out, ask your body to let go of tension and stress.
Tip: To quiet a busy mind count each exhalation, starting with
one going up until ten, then begin the cycle all over again. If you
forget where you are, go back to one and begin again. Do this for
ten minutes to slow down mental activity. In the beginning many
thoughts will come and go. When you notice you are thinking, bring
your attention back to your breath. Linger on the peaceful space
that lies between your thoughts. In time the space will expand.

Meditation Technique #7 
Relax with a Body Scan A body scan calms your nervous
system, releases tension and helps you feel embodied - sometimes we
spend so much time in our heads that we forget we have a body.
Practicing this exercise for five or ten minutes is a 
meditation in itself. It's also a wonderful way to settle
down before you meditate.
To begin, direct your consciousness to explore your left foot.
Feel the physical sensations inside and around your foot. Then move
your consciousness up your left leg, to your knee, thigh and into
your left hip. Imagine traveling through the arteries, tissues and
bones. You might come across energy blocks or areas of numbness.
You might feel tingling vibrations, as the cells come alive from
your conscious attention. Observe the sensations. Experiment with
how you can tell muscles to relax and let go simply by directing
your will.
Do the same with the right foot and leg up into your right hip.
Direct your awareness to the root chakra area - abdomen and
buttocks. Next explore your stomach, heart and chest, traveling up
to your throat. Then move down to your left hand, feel the
sensations in each of your fingers, and travel up your arm to your
left shoulder. Repeat with the right side. Explore your neck and
throat; notice how you can relax and expand your throat. Travel
into your brain, let your face and jaw relax. Allow the muscles
around your scalp, temples and forehead to soften and relax.
Tip: EEG (electroencephalogram) research has revealed that when
the forehead, temples and scalp are relaxed, theta activity moves
more easily into the frontal cortex. When those muscles relax you
are able to go deeper into a meditative state.

Meditation Technique #8 
How to Deal with the Mind Gain the benefits of meditation
even if you're a new meditator. Balance your Chakras, become
positive and reduce anxiety; strengthen your immune system, and
develop your creativity, just by listening to Deep Meditation.
The first goal of 
meditation is to notice and quiet random thoughts. In his
book, Learn to Meditate, David Fontana, Ph.D. says, "By watching
your thoughts and learning to identify them as distractions you
have begun the path of meditation."
As you practice 
meditation you'll become aware of how your mind runs
around in circles with many different thoughts and memories. At
first your mind will be like a chatterbox, shifting from one
concern to another, this is natural. You might catch yourself
thinking about work or solving problems. You might worry about
something that hasn't happened yet or remember things you forgot,
like paying your credit card bill.

Meditation Technique #9 
Label Your Thoughts Observe the quality of your thoughts
and then label them. "These are busy, work thoughts," "These
thoughts are negative and limiting," or "Here we go again with my
To Do list." Then gently return your attention to your breath and
expand into the space between your thoughts.
Each time you identify the quality of your thoughts, you are
making enormous strides in meditation that will inevitably unfold
in your life. In time you will become a keen observer of your inner
world. You'll notice when you've fallen into negative thinking and
you'll learn to redirect your attention to thoughts that expand and
enhance your sense of self.
The highest level of thought is positive. Positive thoughts
soothe your nervous system and encourage states of wholeness and
well being. If negative emotions arise, such as anger, regret, fear
or sorrow, label them and then gently shift your attention to
something positive.

Meditation Technique #9 
Meditate Upon Your Divine Self A powerful practice is to
meditate upon your divine self, the self who holds vast potential
and gifts. Use your imagination to discover the magnificent being
within. Drink from the well of knowledge that will multiply your
joy and fulfillment in life. Exploring and contacting your divine
nature is what meditation is all about. Guided Meditations that
will help you create nurturing states of being and contact your
higher self: Guided Meditation, Retrieve Your Destiny, Fulfill Your
Heart's Desire, Living Prayer.

Meditation Technique #10 
Finish with Feeling At the end of your meditation session,
just sit for a moment, feeling the energies moving in your body.
This pause before you leap back into the world allows you to
integrate the meditation session into your daily life.

<div>Author Info 
Kelly Howell, founder of Brain Sync (
<a target="_new" href="http://www.brainsync.com">http://www.brainsync.com</a> is
internationally acclaimed for her pioneering work in healing and
mind expansion. Her clinically proven, Brain Wave Audio Technology
is used in hospitals, biofeedback clinics and by physicians and
psychologists throughout the world.
To get started meditating check out the Center for Meditation
&amp; Transformation 
<a href="http://www.brainsync.com/medctr_main.asp" target="_blank">http://www.brainsync.com/medctr_main.asp</a>
experience a free online guided meditation, visit the reading room
and learn more about meditation.
"Kelly Howell is a masterful guide in helping to integrate body,
mind, and spirit. In an age where life is becoming increasingly
hectic, her instruction is invaluable."
- Larry Dossey, M D. Author: The Extraordinary Healing Power of
Ordinary Things
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