Meditation has always intimidated me. I used to think it was mainly for monks or people deeply devoted to yoga. I thought there was one correct way to do it, and that it involved hours of silence and sitting still. I wouldn’t be good at either.
I’d heard that meditation could help lower high blood pressure and relieve stress and anxiety, all of which I have. But I wondered if there was some trick, maybe a secret meditation code, that I would never be privy to. So for years, I never attempted it.
Until now.
I’ve been working on mindfulness and practicing deep breathing techniques. The next logical step for me is meditation. I did some research and learned that it isn’t as mysterious as I once believed. It doesn’t have to take a lot of time or effort in order to reap the benefits.
It can be as simple as sitting in a chair in a quiet room for five minutes, counting your inhales and exhales. Or going for a walk, deep breathing, and concentrating on the movement of your body.
My daughters said to check out the app, Headspace. The trial period is free, so I decided to give it a shot. One evening I went into our family room and settled in for my first ten minute session. I turned off the lights and sat on the floor in a comfortable position. I closed my eyes and concentrated on the man’s voice on the app (which sounds kind and soothing), instructing me to breathe deep and slow.
It was going well for the first few minutes. That is, until our dog walked into the room. He licked my face and nudged my arm with his nose so I’d pet him. He plopped right next to me and rolled over, wanting his tummy scratched. Thirty seconds later, my husband barged in and wondered what time I wanted to watch TV. I guess I should’ve warned both of them I was unavailable for ten minutes.
The next couple of sessions went better. But my problem was trying to keep my head clear. It felt like a hundred thoughts constantly invaded my quiet time. What should I make for dinner? I forgot to call Mom. I need to transfer money to that other account. What movie do I want to see this weekend? My mind goes a million miles a minute. It’s hard to turn it off on demand.
This is where the man on the Headspace app helped me. He said if your mind wanders, it’s okay. Let it wander. Don’t fight the random thoughts.
There was one explanation I really liked. He said to pretend you’re on a street corner watching cars go by. Each of those cars is a thought. You can’t possibly stop them from coming. Just be still and watch them drive past. The cars (thoughts) come. And they go. Let them. Then get back to counting your breaths.
Like any new task, meditation takes practice. Some days I have more concentration than others. But that’s okay. Every day I look forward to that calm, zen feeling that washes over me.
Meditation empowers me. I’m in control of my thoughts, my breathing, my anxiety.
Even when my dog comes into the room.
First image courtesy of here
Second image courtesy of here
Its awesome how a lot of people are moving towards Yoga 🙂 Meditation and yoga are food for my soul. Have you been to Rishikesh in India? It is the YOGA capital of the World and has number of ashrams for meditation and yoga.
Read my blog on it here – https://himadri7.wordpress.com/2017/01/26/rishikesh-is-not-just-about-rafting/
Do visit when you have the chance, you’d love it! Much love from India. Namaste 🙂
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Thanks so much for your wonderful comment! I used to do yoga and loved it. I plan to start going to classes again soon. Yoga is great for body and mind. I’ve never been to India, but would like to visit there. I’ll stop by your blog and your post soon. Thanks! Namaste🙂
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That’s great! You will love Rishikesh, I hope my blog encourages you to visit soon 🙂
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I’m going to look it up, thanks!
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Just happened upon your post and love your approach. We really need to find the joy in meditation to continue with the process! The car analogy is a good one and I will pass it along to my students! Shanti.
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Thank you so much! I agree, and I’m glad I am finding joy in it. I find the more I do it, the more I miss it on days I don’t. Even just 10minutes, it’s my deep calming time. So glad you like the car analogy… that has helped me a lot! Enjoy the weekend🌷
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Just reading your post calmed my mind. Thanks for the suggestions! I have always been curious about Headspace. I will definitely check out this meditation app.🌿
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Yes, I definitely recommend it! They make meditation simple and not intimidating at all. And thanks… I’m glad my post calmed your mind😊🌺
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🙂 🙂
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I know a lot of people meditate. I can hardly watch television without my wheels kicking into high gear. Emptying my mind long enough to meditate? Can’t do it. LOL
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Lol, I know what you mean! Some days I just can’t sit there and concentrate. But I’ve gotten better at it!
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Thank you for this post. I’ve been (trying to) meditate daily, in the mornings before I start my day. Most days I’m good. Some days I find I oversleep, or need to get working on a project, or any of the bazillion reasons I can find to not stay with this routine. But when I DO meditate and do my gratitude ritual, my day goes smoother and I have a much better attitude. I’ve also been looking at returning to yoga after a ten year break from it.
Thanks for the little prod to stay on track!
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You’re welcome, and thanks for your nice comment. I’m the same as you… I can find a million reasons not to meditate, I’m too anxious to start my day and get going with what I have to do. But I realize that meditation is probably the best way to start the day. I’ve been trying it at night, after the dinner dishes are done. That way, I feel like I really can relax. But I’ll change it up and try it at different times. I’m glad to hear that meditation helps you, your day, and your attitude. Those are wonderful benefits! I’ve also been looking at returning to yoga. I took a 5-10yr break, and want to get back to it. I need to break out of my shell and get to a yoga class! 🙂
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Pingback: Reblog – Reflections on meditation | Embracing Life Tribe
Thanks for the reblog!
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Yes! I totally relate to having all those thoughts flooding in as soon as I try and meditate, but a friend taught me a similar way to think about it – imagine sitting by a stream and the thoughts are leaves falling into the stream and they get swept away in the current and you just watch them go by. I really like this car one though, my thoughts are definitely more like rushing cars in traffic than peaceful leaves!! I always thought that I wouldn’t be able to meditate because I couldn’t seem to stop the thoughts, but then I learnt it wasn’t about stopping the thoughts, more about not engaging with them. Maybe one day with practice the thoughts will zoom by without me even noticing them. 🙂
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Exactly!! I love the leaves in the stream analogy too. That sounds more peaceful to me, but yes, my thoughts are more like cars zooming by. You said it perfectly, that it isn’t about stopping the thoughts, it’s about engaging with them. I’m going to remember that 🙂 And I do think it takes a lot of practice to stay calm and allow those thoughts to wiz, or float by. I’m trying 🙂
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bravo on even trying to do mediation. you deserve some kudos. i would say go easy on yourself; you’re just starting. even the most practiced meditator struggle with the wondering mind.
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Thank you for that. Very good advice! Sometimes I find it frustrating, and I’m trying to let it go. I’m getting better at getting refocused, back on my breathing. But sometimes it’s not that easy. Those thoughts don’t want to stop 🙂
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not i i’m a great meditator or i do it on a regular basis(Yah, right), but i’ll pass along some that i found helpful. when i first started doing any meditation, regaining focus was an aggressive, “hey, get back here!” then i went to some drop in meditation class and the teacher suggested that we visualize the meandering thought as a butterfly; then, just watch the butterfly flutter away. i found to be a lot less jarring.
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That is a lot less jarring! I love that idea. I’m going to remember that… butterflies. Thank you! 🙂
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I have not done meditation in the yoga way. I have found it helpful to find a quiet place and remind myself to “Be still and know that I am God.” Psalm 46:10. I know for me it helps clear my mind, still my heart and soothes my soul to surrender to God, be still and realize that I do not have to be in control of everything.
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I love this, thanks for this comment. What a wonderful feeling that is. I often think that when I pray and am still, that is a form of meditation. My breath slows, and as you said, I surrender myself, and my problems to God. That soothes me.
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Great post. Thank you for sharing the App. I didn’t know they made them. I went to the App Store and downloaded a couple for me and my family. Thank you!
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Great! I hope you like it as much as I do. I’m about half way through the free trial, then I want to take a look at what else they have to offer. Enjoy!
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Awesome. We got some meditation apps for kids. They’re really great. 2 of them even have bedtime meditation to help kids get ready to sleep.
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That’s so great. I wish I had that when my girls were little! Sounds really good for kids. Helps them wind down, and if they’re stressed or anxious (my daughter had panic attacks when she was young), that could be so helpful.
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Thank you for sharing your process of practicing meditation. When I first set aside time for prayer, the same thing – all the ‘to do’ list kept flooding into my thought. I had a priest as my language student when I was in Hong Kong. He described how he meditated. I took classes on centering, meditation, yoga. It takes practice. It’s getting easier and faster to focus. As soon as I put my index finger on my forehead between my eyebrows, I could draw my attention in and let things fade away during that time. When doing yoga, under the instructor coaching, it’s easier to follow, leave all the worries behind for that moment and just relax. Great post you have here.
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Thank you! I really appreciate your comment and insight. It’s so interesting! I like the idea of putting your finger on your forehead to get centered and a reminder to focus. I didn’t think about this much before, but I also need to focus more when I pray. I start my prayer, and my thoughts go elsewhere. Then I fall asleep, with never finishing my prayer. You motivate and inspire me to continue with meditation (and getting back to yoga). Again, thank you!
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I just chuckled about the falling asleep part. It happened to me. Wait, that means, when we relax, we go to sleep faster (for bedtime, of course, not for prayer time)…Oh you’re welcome!
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Lol, now your comment made me laugh! I usually pray when I lay down at night, so I’m tired. Maybe I should change it up, and pray during the day when I won’t fall asleep 🙂
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Yes, that’s a thought. Secret: I don’t lay on my back to pray. I lay on my stomach, and have both hands fold up to suport my head. It’s harder to fall asleep in that position….
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That’s good advice!😊maybe I should give it a try! 🙂
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That’s good advice. I was always taught that as thoughts arise, observe them and just let them go. Don’t involve yourself with them or become attached to them.
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Thank you. I like what you said, don’t involve yourself with your thoughts or become attached to them. Makes total sense.
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Reblogged this on Dream Big, Dream Often and commented:
I always love my time on Peace From Panic!!
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Thank you Danny 🙂
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🙂
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Good for you! I used to feel that way about meditation as well but it really is just about letting go of your thoughts. You allow them to happen but you don’t focus on them.
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Thanks! I’m trying… and improving day by day. As I go along, it’s making more sense to me… that the thoughts can come, but I can’t dwell on them.
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You’re welcome! Best of luck!
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What a great post!
Loved it 🙂
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Thank you! 🙂
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My pleasure 🙂
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I used to meditate and sometimes still do. When I was doing it daily, I started having out of body experiences. It never scared me thought. I felt safe.
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That’s interesting. I haven’t heard of that happening, but I can see how it could. The mind is in almost a different place during meditation. Glad it wasn’t scary for you. Sounds like it would be to me. That’s a symptom of panic attacks that I’ve experienced (out of body feelings), and it’s so scary to me. Thanks for your comment!
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Keep at it 🙂
Over time, your dog will just come and lie with you. Over time, the random thoughts will change. This is a great thing, keep at it.
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Thanks for the encouragement! You’re right about my dog. He’s getting used to me sitting on the floor mediating and also stretching 🙂
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I enjoyed reading your blog and the great comments that followed. As somebody trying to get in to meditation on a regular basis as a way of calming my inner and somewhat irrational thoughts I really must try and find a regular spot and devote some time to this practice. Thanks for the inspiration.
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Thanks so much for reading. I feel similar, for the past couple of years I’ve wanted to try meditation. I finally got to the point where I didn’t want to put it off any longer. I asked myself what was I afraid of and why wasn’t I committing to it? I just didn’t know where to begin. That’s when I found the app (I’m sure there are other good ones out there), and then it sounded simpler, not as intimidating. I’m still trying to figure out the best place and time of day for me to meditate. But I’m glad I started, and feel excited to do more. Sometimes starting is the hardest part. Best of luck to you with it. I hope you find it calming, centering, and peaceful 🙂
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Your approach to meditation sounds great! I love short, guided meditations like those on Headspace. One of the insights that I have learned along the way that I really liked was, “A single breath, breathed mindfully, is meditative.” That’s what I remind myself of when it feels like I just can’t settle down for even five or ten minutes. My cat also loves to interrupt me as soon as I plop down on the floor. I worked with a book called “The Mindful Path to Self-Compassion,” and the author, who is a psychologist, made a point once that for people who struggle with giving and receiving loving-kindness (a type of meditative practice), perhaps meditating with a pet might help. Well, I figured if he was recommending meditating with a pet, then I shouldn’t be so upset when the cat “interrupts” me. Instead, I use the interruption as an opportunity to practice mindfulness, feeling his soft fur, and self-compassion, experiencing his unconditional affection for me and my affection for him.
Sounds like you are well on your way to greater mindfulness and awareness. Reading this post put a big smile on my face! 😀 (It also reminded me of the benefits of a regular meditative practice, which I’ve been a bit lax with lately, so thank you!)
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Thank you, your comment made me smile! Especially the part about your cat. I love that. I’m going to remember that next time my dog walks in and wants attention when I’m meditating (seems to keep happening). Once I start petting him, he calms down, so that’s actually soothing to me. I also like what you said about a single breath, breathed mindfully, is meditative. So true. Because that mindful breath can be while you’re walking in a crowd of people, on a bus, subway, etc. That’s what I’ve realized and I like… that to meditate, you don’t have to be in a zen garden or completely silent place. It really can be anywhere. (although I try to find a quiet, comfortable spot most times). Thanks for your insight, Lulu. Have a lovely week ahead! 🙂
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Hope you have a lovely week, too! You inspired me to get back to my own meditation practice yesterday. Hopefully I can keep at it through the busy week ahead, but I will try to make even the little breaths count and take what I can get! 😊
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That’s exactly what I’m going to do this week! And not get discouraged when I can’t devote the full time every day. Every little bit helps! 🙂
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Mindfulness is excellent and I practice it everyday. The thoughts coming and going is the brain training, it is normal, and it will happen less and less. Keep practicing. I’m following your blog for more adventures just now. Stephen.
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Thank you Stephen! I appreciate the encouragement. Thanks for visiting here and the follow. I’m heading to your blog now. Nice to connect with you!
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I love this post! I have gotten into mediation / yoga within the last few years, and it’s amazing how much breathing can help calm anxiety. I encourage you to check out the app InsightTimer, too. I love them both!
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Thanks so much! Breathing really does help. I’m always amazed that taking even just one deep breath helps calm me. Thanks for the recommendation, I want to check that out!
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I must check out the headspace app
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Yes! 🙂
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It sounds great. I have no dog or hubby to interrupt unfortunately…😊
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Aw… 🙂
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Pingback: Post of Note – Week 5 – Flying Through Water
Thank you Nikki! I appreciate that 🙂
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Love this. I like the car idea. Very good way of explaining it. ❤ Shared this in my Posts of Note today. 🙂
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Thanks so much Nikki! I just saw that and really appreciate the mention. I love your Posts of Note! 🙂
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I can relate to this so much … thoughts that race at a hundred miles an hour. So hard to turn them off. I’ve done meditation on and off for a few years, my problem is discipline and sticking to it. Something always seems to get in the way but your post is a good reminder that I need to get back into it. Thanks Jenny. Fantastic post 😊
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Thanks Miriam! And I can totally relate to you. It’s hard to stay disciplined. If I miss a day or two, it’s hard to get back into the rhythm. I’m working at it!🙂xx
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Me too! Here’s to both of us finding our zen. 😌 xo
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Cheers to that!🙂🙂
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Good for you! So glad you found a way to go inside! I love my own version, it’s like an active form of meditation. Makes me so calm 😊 Blessings -Debbie
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Thank you, Debbie. I’m curious to know what your version is… do you have a post about it? Being calm is such a good thing! 🙂
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What a lovely question, thank you for asking! I have two posts that may relate: 1) https://forgivingconnects.com/2016/12/12/todays-forgiving-journal-taking-a-retreat-to-my-heart/ & 2) https://forgivingconnects.com/2016/08/26/todays-forgiving-journal-stillness-in-rest/ Also I practice a form of meditation called spiritual exercises. Here’s more info if helpful: http://www.msia.org/experience/meditation-spiritual-exercises Thank you for asking ❤ So glad to know you. Many blessings, Debbie
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Thank you Debbie! I’m going to check out those posts. Enjoy the weekend🌷
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You too! 🙂 So glad you asked. Blessings and hugs.
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I have never thought about the possibility of mediation. Can you do this laying down as well or should you be sitting down? Me of course would pet the dog if it was there. LOL very interesting. Great word descriptions, making each car a thought that passes you by. Really liked how you talked about that. -Bruce
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Thank you Bruce. It’s funny you asked about laying down while meditating. Last night I started my 10min. meditation and was uncomfortable sitting on the floor. I moved to a chair and was still uncomfortable. My legs were tight and my back was sore. I wanted to lay down, but the man on the app did say to sit in a comfortable position. But I thought, I’m sure it’ll still work if I lay down. I got comfortable on the floor, laying down, and did the meditation exercise. It was great. I was so relaxed by the end. I truly think you can practice meditation anywhere, anytime. Doesn’t have to be one particular place or way. Whatever works for you is fine!
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I haven’t done much meditation because my mind is too busy – but yoga works, because I need to focus on the pose and the pose ONLY or I fall over. Thud. LOL It’s a start. And I figured out headstands so there’s that 🙂
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Good for you that you figured out headstands! They scare me I love many of the yoga poses, except for the upside down ones 😉 And that’s a good point, that in yoga, you’re focusing on the pose and nothing else. We’ve all lost concentration, and experienced what you said… Thud. lol!
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I can’t crow though. I’ll keep practicing!
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😊
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I have wanted to try meditation for quite some time now, but my wandering thoughts have always intimidated me. Thank you for writing about this. I like the analogy of standing on a street corner. I will have to remember that! 🙂
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Thanks, and I’m the same…I had no idea how I could be still for long. The good thing is, it doesn’t have to be for a long period of time. Right now, ten mins is working for me😊
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I love Headspace, it was the first thing I used and I think Andy is great for teaching an introduction to meditation – it doesn’t seem scary or off putting because of how he instructs it. Good luck with meditating, remember little and often pays off! And supposedly, sitting down the meditate and feeling like you don’t spend any time actually meditating because you keep thinking is just as effective as being able to quieten your mind completely. Or so I’ve heard.
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That’s why I really like Headspace, Andy is makes it simple, not overwhelming or scary. I like what you said, little and often pays off. Sometimes I think I don’t have the time so I shouldn’t do it. But really, even if it’s five minutes, it’s helpful. Thanks for your insight, I appreciate it!
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This is very well said. No right way to meditate, just sit and watch ☺️ thank you 🙂
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Thank you. That helps me, to know that there isn’t one particular way to meditate. It’s best for me to keep it simple 🙂
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Meditation is process of eliminating thoughts. If you are counting your breathing, then how you element thoughts? What you are doing is forcing yourself to count and stay calm, which is actually not meditation. In meditation your brain processing should completely stopped. Learn meditation http://www.anandadhara.org
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Thanks for your comment. And thanks for sharing your insight!
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