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Using Meditation To Deal With Death And Grief

February 5th, 2016

It is common for us to celebrate birth. Death on the other hand is seen as an uncomfortable reality. And regardless of how much we mentally prepare in dealing with it, we still find ourselves filled with grief when faced by it.

Grief is not a bad thing. It is our way of dealing with unwanted circumstances. But when the pain becomes too unbearable, it can turn into an emotional scar that can haunt us for years.

This article talks about the use of meditation to lessen the impact of losing a loved one. It is not just about teaching you how to move on, but more of how to accept this inevitability.

“I have realized this deeper truth about death: It is as natural and normal as birth. I am often asked if there is a way to conquer death, but my response has always been why do you want to conquer death? We ‘conquer’ our enemies. Death is not something to be conquered and believe it or not, death is not your enemy. It is actually a sacred and unavoidable phenomenon we can understand as an expected — even celebrated — event in life. Knowing that death is as natural as birth is liberating. Seeing deaths all around us should humble us that one day we’ll die too. And it is okay. What is born must die.

Death is a requirement for any living being. It is mandatory and no one is exempt from it. Name one person you have known who has not died, and I shall change my attitude about death. Life is not guaranteed but death is certainly guaranteed — so why stress about it? I don’t mean to be flippant about this. But truly, every single one of us will die. Nothing we could ever do will change this fact. However, suffering in death is optional. Acceptance will end our suffering. The key to acceptance is to understand what death actually is.”

When you accept death, you accept life. In order to live a fearless life, you must accept the idea of death. I’m not saying that you have to think about death every day; I’m simply saying that it’s important to understand that birth and death are two sides of the same coin. Regardless of your religious beliefs, death will happen to all of us. Here’s a meditation from Break the Norms that may help you further:

Write a question down on a piece of paper before you go to sleep. Or, some people like to delve into these questions in the earliest hours of morning. My experience says that once you start to devote time and attention to these questions, the universe also conspires to get you the information you requested.

Here are few questions that you may ask your soul: Who am I? What is the source of my happiness? What is the meaning of life and death?

For this exercise, simply pick a question and meditate on it. You can come back to the same question as often as you wish, or pick a different question on a different day.

Do not ask questions to find some exact, specific answer. The aim is to meditate on the question and let the answers happen in their own way.

Take a comfortable seat. Close your eyes and breathe deeply. Take your awareness to your heart or the third eye (the space between your eyebrows), and gently ask the question.

Then, let the question marinate within you. Don’t try to get the answer. Remember, an answer is not the goal. The goal is to throw out the question; the answer shall come when you are ready.

Be accepting of your answers. Observe every answer that comes to you. Don’t judge. Don’t overanalyze. Simply reflect.

Source: Huffingtonpost.com

Do You Know You Lose Weight Without Dieting?

February 3rd, 2016

A few days ago, we published a post about “Is Mindfulness Meditation The Ultimate Weight Loss Program?”.

Some might be wondering as to why we suddenly started posting articles about losing weight. The reason is that we know that not everyone visits, or use, our meditation audios because they practice meditation or are spiritual beings. Some do it for health reasons, and nothing more. There is no denying that meditation, and anything tied to it, translates to a healthier state of mind and body.

With this in mind, we might as well do our part and assist them in any way we can.

So to further cement the points stated on that article, we would like to add more information for those that are serious about losing weight through a natural and holistic process.

First, you must find your “WHY”

That is, you need to find the real reason behind your desire to lose weight. What is really driving you? Not just “I want to fit in my jeans” or “my doctor told me I should.” You should really think about the deeper reasons, the things that will push you forward and keep you motivated.

If you keep asking yourself this question you may be surprised at the answers you get. For example, some people want to lose weight to look good for their husband or wife. I’ve even found some of my clients are actually unconsciously sabotaging their diet because they don’t want to attract attention to their body.

Make sure you’re honest with yourself about why you’re doing it.

Create a map

You need to plan daily and weekly, and allow yourself enough time so that you can easily make it.
Think this way: when you go to work, most likely you know exactly what you need to do each day. And you make plans for your summer holiday. Now in order to be successful with your diet you need to plan too, and find the right strategy — not one that works for someone else, but one that perfectly fits YOU.

So before you start your weight loss program, make sure you take your time and create a road map.

Change your beliefs about yourself

Stop saying “I am fat,” “I can’t lose weight easily,” “My metabolism is so slow,” “I am getting old”… If you’re telling yourself something over and over again then you’ll really believe it’s true.

Instead, how about saying “I’m getting healthier,” “My body is getting stronger every day,” “I can lose weight so easy.”

Even reading these sentences now makes you feel more positive, am I right?

Be mindful what you’re telling yourself about YOU!

Practice conscious breathing for 10 minutes each day

Conscious breathing has a relaxing, healing effect. But how often do you really realize that you are breathing?

Try this exercise. Just sit or lie down comfortably, then relax your shoulders by lifting and dropping them a few times. Keep your eyes closed. Breathe slowly and deeply, without forcing. When you inhale feel your body rise up, and when you exhale feel your belly relax.

When you relax, your hormones will balance and you can start to feel joy. This also helps reduce emotional and binge eating too.

Conscious breathing creates self-awareness, which is all you need to help you change your actions.

When it comes to breathing exercises, the key is to complete focus on the act of breathing itself. Those that have been meditating for quite some time now wont have any problems with this. But if you are new, this can be an uphill struggle. If that’s the case, then I suggest you go read our article “Meditation For Beginners: 3 Easy Steps To Start Meditating“.

And as a bonus, go download our 15 minute meditation audio. You can either use it to heighten your meditation session or just to relax and reboot your system.

Source: Huffingtonpost.com

Using Your Work Desk To Attain Balance

January 21st, 2016

Stress is constantly present at work. And as there is no way for us to escape its presence, we might as well try and find ways to minimize its impact on us if we want to have a productive day.

In this article, allow me to share with you 4 ways to  attain balance in the workplace using your work desk.


This is mandatory to me as it will set the tone for clear thinking and make way for the mindfulness needed to create a day that easily moves your work forward without stress. It affords you a clear slate.


Look at the surface of your desk as a table rather than as a desk. Close your eyes and try to remember what things looked like. Visualize yourself at the desk and try to remember your movements as they were when you are working. This will give you a sense of what is important to your work, and what might be in the way.


After opening your eyes, make a list of what is on your desk. Then number that list in the order of item importance. Include keepsakes and photos, adding them last to your list. This familiarizes you with the energy of your desk and what inspires you the most.


By process of elimination, choose the items on your list that you are keeping. Keep only what you intend to use, and place the items on the desk in a way that allows you to effectively reach them with ease. Keep in mind the adage that less is more.

Now, give yourself some time with your new work-space, and be diligent. I have found that working with just the surface helps to keep the space uncluttered, which may ultimately lead to better productivity. The key to the success of this is to always be cognizant to return everything to the same place each and every time you use something so it becomes second nature.

In the beginning, this can seem like a nuisance, but in the long-run it has the potential to boost morale and return to you large allotments of time you may normally have missed out on. That result will have you embracing a more balanced work environment.

If you want more tips on how you can become a more productive person, do read our article about 20 Simple Activities That Can Easily Improve Productivity.

Source: Huffingtonpost.com


20 Simple Activities That Can Easily Improve Productivity

January 20th, 2016 2 Comments

We all go through some sort of productive slump at some point in our lives. Intentional or not, the important thing is not to dwell on the cause, but rather on how we can go back to our old productive self.

In this article, we have 20 activities you can do to get you back to your old self.

1. Make an appointment with yourself every day.

It’s hard to get going in the morning and have clarity. So the key to being productive every day is to make an intention the night before to schedule an appointment with yourself first thing in the morning to assess what has to be accomplished that day.

2. Organize, organize and then organize.

Organizing is sorting through the most important items and prioritizing what you have to do throughout the day. Segment your tasks – an hour here, two hours there and make an intention to complete each task completely before starting the next.

3. Get rid of the distractions immediately.

Removing distractions from your immediate environment – the TV, radio, computer, iPad/tablet, and most of all, your smart phone — helps you completely focus on accomplishing the day’s tasks. Clear the decks. Don’t let interruptions like Facebook and Instagram and idle conversations run your life — people, places and things get in the way of clear thinking and direct communication.

4. Set ground rules.

Setting ground rules begin with the intention to establish distance from yourself and see what’s in front of you. Step outside yourself and ask the right questions. Then you can do the most important work with efficiency and focus.

5. Turn on Awareness.

Getting rid of distractions and setting ground rules gives you full opportunity to stay 100% present in your environment. That’s when you are most productive. The present moment tells you everything you need to know about where to go next.

6. Get to know yourself.

The key to being the best in work and in life is to know yourself. Self-knowledge leads to authenticity. An authentic person is one who knows the importance of balanced energy, creativity, and the ability to face challenges with calm insight.

7. Recognize your vulnerabilities.

Vulnerability means to be openly, emotionally honest. Getting in touch with your own emotional palate can lead to a more productive and creative life. Recognizing vulnerability also expands your imagination and increase openness to new ideas.

8. Have confidence in everything you do.

A confident person is one who knows his/her strengths and weakness and how to minimize the negative aspect of life. Can you do the task, complete the job or get things ready on time? The answer is always yes because the positive responses lead to greater productivity

9. Move your body, move your mind.

After you meet up with your mind and prioritize tasks, meet up with your body and move the energy around by breathing deeply. Keep a straight spine for balanced energy. Stretch when you feel like it and your mind and body will fully connect.

10. Expect excellence of yourself.

The mantra of excellence is: if you are going to do something, do with the idea that you are excelling beyond what is expected, with an intention toward quality — one perfect stitch at a time. When you expect that of yourself, others will notice.

11. Be enthusiastic.

A generous amount of enthusiasm increases your productivity as well as the joyful quality of your life. Enthusiasm is infectious and people will begin to gravitate towards you.

12. Offer encouragement to yourself and others.

Whether is it the home or work environment everyone wants to be supported by the encouragement of other people. Productivity increases when you feel appreciated and when you appreciate yourself. You’ll be the rock star you were meant to be.

13. Own your work.

When you set the stage for being productive, you take on the challenge of owning your work with purpose and joy. No matter the task — difficult, challenging or easy — stay present within the boundaries of your determination. Show up and bring all of who you are to every project or task you do.

14. Make sure you have an abundance of gratitude.

Whether you are doing things you like or dislike, have an attitude of gratitude. Especially give gratitude for the activities that disappoint or are negative. Often the negatives provide the learning experiences for increasing productivity.

15. Manage your work and life with healthy habits.

Successful, productive people have one thing in common: they manage their time habitually, throughout the day, week and year. Healthy habits increase productivity. Identify learned behaviors that need adjustment, determine your assets and strengths, and put your problems into context.

16. Prepare for everything, even small things.

Preparation increases productivity. The more you learn about yourself or your business, the more ownership and excitement you’ll develop over time. You’ll begin to feel more confident, and confidence will increase productivity.

17. Influence others.

The way to influence others is to lead by example. If your life is productive and your attitude is positive and joyful, if you have the ability to turn the negative into a positive, others will see you as a role model for living a healthy and balanced life.

18. Make sure everyone is taken care of first to prevent interruptions.

Sometimes it is necessary to take care of interactions or other business in your environment before getting started with a task or a project in the home or at work. Clearing the decks will make you more productive and more consciously focused.

19. Experiment with your life — don’t get stuck in the comfort zone.

Comfort zones feel good. But why is it so important all the time to know what to expect? Being stuck in your routine creates a lack of stimulation and enthusiasm. Do one thing a day that challenges you and your productivity will soar.

20. Meditate 10 minutes a day and your productivity and will soar.

Calm the mind with meditation, and in time, you will see subtle changes in behavior – increased clarity of thought and a more pro-active and attitude about your life.

If you want more tips on how to improve your productivity, you can go read Meditation Techniques For Concentration: Tips & tricks for the busy bee and 30 Second Meditation Techniques To Help You De-Stress At Work.

Also, don’t forget to get yourself a copy of our FREE 15 minute inception audio.

Source: Huffingtonpost.com

5 Realistic New Year Resolutions That Can Make You A Better Person

January 19th, 2016

Most of us see the idea of the new year as a time for change. And this is why most of us enter the year with a promise to change ourselves, or our lives, for the better. The problem is, most of the time, these self-made promises don’t even get past January. =)

It is undeniable that we all strive to become better individuals. But there are numerous factors at play that make it difficult for people to follow through.

This is why I came up with 5 realistic new year resolutions that will not only help you become a better person, but will also help you contribute to the betterment of society as well.

1. Use Less Plastic

Transforming yourself into a better person entails that you look out for the best interest of others. And what better way to do this than by doing your share in keeping the only home we have as a species,asliveable. Plastic destroys our planet, so regularly make a decision to reject plastic in your life.

2. Eat Less Meat

I am not implying that you become a vegetarian, but rather just cut down on your meat consumption. The reason for this again goes back to the preservation of our environment.

The bigger the global demand for meat, the more land area that is converted into grazing land for domesticated animals, not to mention the negative impact on global warming.

3. Spend Less Time With Your Gadgets

Though technology has its benefits, one of the biggest concerns of Psychologists is the decline of real human interaction.

I’m not saying that you need to turn off your devices every time you are with another person, but rather only use them if really needed.

An electronic message can never be at par with a good old face-to-face conversation.

4. Join An Organization

There are thousands of non-government organizations around the world, each with their own purpose and goal.

Ask yourself what you’re truly passionate about and find a charity that fits your advocacy.

5. Think Of Other Ways That You Can Improve Yourself

You know yourself best. And if you are indeed serious about becoming a better person, it is only YOU that can push yourself to realize the best way to achieve this.

Ask yourself what you want to become, and take note of the hindrances that can stop you from achieving your goal.

Change doesn’t happen overnight but a great way to start is to help others first, and the rest will follow.


How To Handle Individuals That Blame You For Everything

January 14th, 2016

It can be very stressful to have someone constantly blaming you for things left and right. As we live in a culture where people tend to pass blame unto others rather than acknowledge it themselves, how do we deal with such things?

Here is an interesting take on how to deal with the issue of transference without you falling prey to being a “blamer” yourself.

“The first thing to do when someone we care about blames or criticizes us is to examine our own behavior. Is there truth in what they are telling us about ourselves? What was your intention in this situation? If we find that there is validity in what they are telling us, we can take a good look at what they are pointing to, and try to use their words as a lesson and opportunity to grow.

To honestly investigate our own behavior takes courage. To acknowledge that we could have acted with more awareness in a situation, or could have done better, is not the same as blaming or judging ourselves. We are all works in progress and all in the process of becoming more aware.”

The author added more by saying…

“The great danger that projection presents when it comes from those close to us is it makes us feel like the bad person that the other person is relating to. Particularly when someone projects onto and blames us from a young age, we tend to take on the core-belief that we are bad — in whatever form our blamer framed it (I am the selfish one, I am the angry one, etc.). When we are young, we experience ourselves through the eyes of those close to us. We have not yet developed a private experience of ourselves that can refute the character they need us to be. We don’t yet have the capacity to separate who we are, in our own heart and gut, from the guilty person they see. Their delight or disapproval teaches us who we are. Until we understand and heal from projection, and discover a different experience of ourselves, we believe and/or fear ourselves to be their story of us.”

And the author ended it with…

“The most critical practice to undertake when in a relationship with a blamer is to get irrefutably clear on who we are in our own heart — which only we can know. What is my truth? This is the question in which we must marinate. The core of protecting ourselves from a blamer is establishing and continually supporting an impenetrable boundary between what we know about ourselves and what this other person needs to believe about us. This boundary requires that we be willing to dive deeply into our own heart, to discover our real truths — without distortion — with a fierce and unwavering intention to meet ourselves as we actually are. Our practice is to create a tether into our heart, and build a place inside ourselves where the blamer’s words cannot reach — where we know (and know we know) who we are. Rather than harming us, then, the other’s blame can then be used as a red flag, to remind us to return to our heart to discover what is actually so for us — separate from the other and their story. Their blame becomes the catalyst to direct our energy away from their narrative and toward our own inarguable truth.”

If you found this post useful in any way, please take time to share it with your friends along with this FREE 15 minute meditation audio from us.

Source: Huffingtonpost.com

Beyond Meditation: Simple tips to increase productivity in the workplace

January 12th, 2016

We, here at SubSines, believe that meditation should be a part of every person’s daily life. But sometimes in the workplace, meditation alone may not be enough to completely eliminate the loss of productivity and focus due to unforeseen stressors.

Productivity and efficiency is required of all of us in the workplace. Slip below the mark and it could lead to truckloads of stress.

That is why in this article I’ll be sharing simple ideas to help lessen stress and increase productivity in the workplace. Though these are not specifically meditation techniques, effective use of these tips will also help your meditation practice overall.

Try To Get As Much Quality Sleep As You Can

We all know that sleeping is a way for our bodies to rejuvenate, right? But if you feel tired, it may be hard to arrive at work full of enthusiasm, especially when you’re greeted with a ton of paperwork that needs to be submitted before lunch!

Back in school, sleep for me was just nothing more than heralding the end of another day. I can remember that I was still able to focus easily on things even with little, or sometimes, no sleep at all. My reality now though is far from that of my younger years.

So making sleep a priority is important to help stay focused and productive. Even power naps (which can be done in your lunch break) will help to recharge your brain and energize you for the rest of the day ahead. It’s also important to have ‘quality’ sleep and the best way I’ve found to do this is by doing a short meditation right before bed. It helps to quiet my thoughts and allows me to drift into a deep and relaxing sleep.

Cut Down On Distractions

I agree that cutting down on distractions is easier said than done, as distractions come from multiple sources, especially in today’s fast paced world.

But it is possible and it is necessary when trying to be as productive as possible. The way I try to eliminate distractions is the way many top athletes do.

They focus 100% on one single thing and absolutely nothing else. This is referred to as “being in the zone”. And the only way to stay in that “zone” is if you try and limit avenues of distractions.

For example, by turning off your phone when working, you’ve already eliminated one of the top distractions in our modern age. And if you’re like me and enjoy listening to music while working, you can use an MP3 player rather than browse through the internet and stream music.

It can be challenging to limit yourself from distractions because it means breaking the habit of looking on social media and also multitasking. But at the end of the day, you’ll do a better job if you focus on just one task at a time.

Work In Short Bursts

Unless you’re truly gifted with the ability to focus on work for hours on end, then working in bursts might be your salvation.

Focus on a single task and channel all your energy into its completion. Once you’re done, take a break for a few minutes as a form of reward. If you keep doing this, your brain will instinctively latch on to the idea of you taking a break as a reward, thus making you work more efficiently.

Finally, meditation can absolutely help us deal with stress. But then again, it’s not as if we can instantly abandon our work station, find a good spot, do the lotus position and go “ohm” in the middle of our office now, can we? =)

What you can do though is put on a decent set of headphones and listen to a brainwave entrainment mp3. If you are not familiar with what brainwave entrainment is, then I suggest you read this article about brainwave entrainment technology as it will absolutely change your views and how you see meditation.

30 Second Meditation Techniques To Help You De-Stress At Work

December 21st, 2015

It is undeniable that all of us want to live stress-free lives, yet regularly feeling ‘stressed out’ has become ‘the norm’ in today’s society. There are numerous meditation techniques that can help you de-stress, but it’s fair to say that most of them are going to take you more than 30 seconds to do!

This is where micro meditation techniques come in.

What are micro meditation techniques?

As the name suggests, they are shortened versions of regular meditation methods. But even with their shortened state, the benefits are very similar to that of their longer counterparts.

Micro meditations can help you regain focus, energy and concentration, and can become very handy when it comes to quickly dealing with stressful situations at work. So next time you feel stress creeping up, try my…

3 Micro Meditation Techniques You Can Do At Work

Micro Meditation Technique 1: Belly Breathing

This micro meditation technique is geared towards eliminating negative emotions and energies.

How To Do Belly Breathing

1. When upset, place one hand on your stomach and the other on your chest.
2. Take slow, deep breaths with only your stomach moving as the air goes in and out of your body.
3. As you inhale, think possitive thoughts. While you exhale, imagine that you’re realeasing negativity and tension from your body.

Do it right and it will only take 5 deep breaths to make you feel better.

Micro Meditation Technique 2: Metta Bhavana

This micro meditation is great for calming anger and negativity, and is a great exercise when you are having issues with an unpleasant co-workers. It also has the additional benefits of better sleep, greater concentration, and a boost in your overall mood. The term “metta bhavana” means the “cultivation of loving-kindness” and unlike its pronunciation, it is extremely easy to do.

Translated as the “cultivation of loving-kindness”, the Metta Bhavana method technique is geared towards dealing with negativity and anger towards another person.

It can help you sleep better and improve your concentration.

How To Do A Metta Bhavana

1. Sit comfortably and take deep breaths.
2. As you exhale, think feelings of kindness, confidence and love. Think of people you hold dear and focus on why you are thankful for having them in your life.
3. Whisper the lines “may they be loved, well, and happy.”
4. End the exercise by slowly opening your eyes.

Practice this micro meditation technique with an open mind and you will instantly feel more relaxed.

Micro Meditation Technique 3: Standing Body Scan

Body scans are a form of mindful meditation, and normally take around 3 to 5 minutes to complete.

In saying that, you can speed the process up and reap all the benefits, in just 30 seconds.

How To Do A Standing Body Scan

1. Stand up straight with both feet flat on the ground.
2. Close your eyes and place your awareness in your feet. Slowly move your attention up your body taking notice of every single detail and feeling until you reach your forehead.
3. Take a deep breath in through your nose. Visualize this fresh, soothing air flowing throughout your entire body, from the top of your head to the tips of your toes.

Doing this meditation technique for 30 seconds or more will instantly give you a burst of energy.

So, are you ready to give them a go? Try out these 30 second micro meditation techniques and share with us how effective they were! Plus as always, if you know of any other effective micro meditation techniques, please share them with our community in the comment box below.

And if you want to take meditating at work to the next level, try including our FREE 15 minute meditation audio into your meditation sessions.

Meditation For Beginners: 3 Easy Steps To Start Meditating

December 10th, 2015

Are you looking to start meditating but don’t know where to start? Do you feel confused about what you really need to do to see results? Have you tried to meditate in the past only to end up feeling frustrated because you couldn’t turn off the racing thoughts in your mind?

If that’s you, then what you’re experiencing is very common and in fact, I too have experienced the same frustrations in the past too.

That’s why in this article, I created a meditation for beginners guide and simplified the entire process into 3 clear, simple and easy steps to get you successfully meditating in no time at all…

Meditation For Beginners Tip 1: Sit Comfortably

The most recommended position to be in when meditating is in a seated position. You can either sit on a stool, chair, couch… basically anywhere, so long as you are in a comfortable position.

Contrary to popular belief, you don’t need to be crossing your legs like a pretzel every time you meditate. The idea is for you to be in a comfortable position, so if you want to extend your legs, do so. The only rule is that you must have good posture when meditating. This means that regardless of what sitting position you are in, your back should be straight at all times.

Once you are in a comfortable position, envision that there is a thread running from the top of your head to the base of your back, and that is pulling the length of your spine upward.

And now we move to the next meditation for beginners tip which is;

Meditation For Beginners Tip 2: Enter A State Of Relaxation

Now I know that this is something which can be a tad difficult to do for anyone new to meditation. So the most relatable way for me to describe what you need to do is to try and sleep. Mimic the feeling of sleeping without actually sleeping. Now, isn’t that way easier than me telling you to empty your mind?

Now this area calls for some imagination on your part. You need to imagine a relaxing sensation moving within your body.

Start by closing your eyes, and from a single point, let’s say your fingertips, imagine that relaxing sensation moving slowly up your arms and through your upper torso, and then all the way down to your toes as it occupies each and every part of your body.

Take note that the common tension areas are the tongue, jaws, neck and shoulder. So save these areas for last.

Now that you are in a somewhat state of relaxation…

Meditation For Beginners Tip 3: Just Sit And Breathe

Now that you are somewhat in a calm state, try to maintain it. Be aware of the sounds around you, but try not to focus on them or react to them. Just like when you’re trying to sleep, you also are aware of the sounds of things around you, but don’t react to them right?

Just focus on being still and breathing deeply. And just BE.

Once you feel that you are ready to end your meditation, don’t just go and open your eyes and stand up. Because just like waking up after a good night’s sleep, you first need to slowly bring your consciousness back to reality. So with eyes closed, start moving your fingers and toes gently. Then start moving your arms and legs softly. After then, when you bring your awareness into the present moment, that’s when you can open your eyes and slowly get up.

Finally, keep in mind that consistency is key to all these meditation for beginners tips. Just like anything in life, practice makes perfect. So try and find time to meditate at least 5 minutes every day and you will surely notice its benefits in no time at all.

And if you feel that this meditation for beginners article has helped you better understand how to start meditating; we would love to hear your thoughts, as well as offer you this FREE 15 minute meditation audio.

Hoping to see you share your experience in the comment box below.

Meditation For Beginners: What New Meditators Need To Ignore

December 8th, 2015 2 Comments

So… you made a decision to get into meditation. You planned everything out and promised yourself to allot a few minutes each day to your new practice. You were excited about getting started so you eagerly dove in on Day 1. You started your session, but after just one minute you realized that trying to sit still was close to impossible. You also discovered that your brain just wouldn’t stop pestering you with ideas. You began to feel frustrated and defeated, and started asking yourself if you really are capable of achieving what you set out to do.

Well my friend, if this sounds familiar, don’t despair. Everyone new to meditation has likely experienced these same kinds of frustrations too. And the challenges you’re encountering are not a permanent problem, but merely a transition period for your mind and body.

In this meditation for beginners article, I will dive deeper into two of the most common challenges someone new to meditation might encounter, as well as address exactly what you can do to overcome them.

Common Challenge Number 1: Uncomfortable Bodily Sensations

This is common even for seasoned practitioners!

You see, outside of meditation, we are in a constant state of movement. Even when we do the smallest of tasks, our bodies are usually moving in some way. This is why most individuals that are new to meditation, start to notice the smallest of discomforts in their bodies when they sit down to meditate. It may be frustrating at first, but you are actually are on the right track because it means that you’re becoming more aware of your body.

So every time you feel any pain or discomfort, focus on that specific area. Do not try to eliminate or analyze the sensation. Rather, just acknowledge its presence.

Remember that one of the keys to successful meditation is to be aware of your surroundings, but to not interact with it.

Common Challenge Number 2: Racing Thoughts

Our brains never stop working. Even when we sleep, our brain still continues to conjure images. With that said, most misunderstand the phrase “empty your mind” when it comes to meditation. Some believe that when trying to meditate, you should train your brain to be devoid of thought completely. However like I mentioned, being in a deep meditative state is all about being aware, and at the same time distant and unengaged with the physical world.

So when you’re meditating and thoughts suddenly pop up, don’t try your best to dismiss them, – because the action of trying to dismiss them is you actually creating another thought. Do you get my drift?

Again, all you need to do is acknowledge the presence of your thoughts but refrain from entertaining them.

I know this can sound easier said than done, and that’s why it is much better for new meditators to either have someone to meditate with, or to enroll in a mediation class.

Alternatively, guided meditation in the form of MP3 audios, are fast becoming the go-to option for people that want to try out meditation but don’t have the time or extra funds to do so. It’s also a convenient option as you can practically take it anywhere with you. It’s like having a meditation teacher on call 24/7, with the best meditation music that’s designed to slip you into that beautiful lucid state every single time you meditate!

If you are looking for a way to get into meditation without spending money, register for our FREE brainwave entrainment MP3 and start your journey to a more balanced you.