Mindful Moment

Mindful Moment

Introduction

Hello and welcome to our short, no-fluff beginners guide to quick & effective meditation techniques for people on the go.

Let’s face it; time is a luxury for most people. In fact, most Americans are so busy that they wish there were more hours in a day. Can you imagine that? You spend a tremendous amount of time at work, and when everything is said and done, it appears that you could have put in more time. That’s just how busy we are.

Interestingly enough, as busy as Americans seem to be, their productivity is fairly stagnant. There was a huge burst of productivity in past decades, but by and large, it has plateaued. Still, people work more and more hours nowadays.

It is quite a paradox: people are working more and tiring themselves out, but really not achieving all that much. Still, given how busy we are, it’s not a surprise that most of us are stressed

out, frustrated and can’t find inner calm. No wonder meditation and mindfulness are hot nowadays. Americans are starved for a quick daily mental “hack” that effectively recharges their mental, emotional and physical batteries without taking too much time and effort.

Meditation is the best solution you can find to get the balance you’re looking for without having to pop pills or sign up for expensive retreats. Best of all, it only takes a few minutes of your day.

This book teaches you the benefits of meditation, how it works, how to find the time to practice it, as well as three quick and easy, relatively effortless techniques that get your personal meditation practice off on the right foot.

Keep in mind that the techniques outlined in this book are meant strictly to get you going. Once you have mastered and gotten used to them, feel free to modify them to fit your particular set of circumstances. Take complete and total ownership of them, so they reflect your daily needs and priorities.

Make them fit your plan. Still, you should master these techniques, and subsequently pick which one is the most comfortable and convenient to you. You can then take liberty with that technique and to fine-tune it, so it produces better results.

Well that’s a basic overview of what we will cover in the beginner’s guide, in the first chapter we will look at the how, what and why of meditation.

Are you ready? Let’s dive in…

Table Of Contents

Introduction ………………………………………………………………. 5
Chapter 1 – Meditation: What, How, and Why? ……………………. 8
Meditation Is All About Getting Back In Touch ……………………………………….. 10
Meditation’s Power Lies In Its Focus On The Present Moment …………………….. 11
Why Meditate? ……………………………………………………………………………… 13
Dial Down Your Personal Drama ………………………………………………………… 15
Get Focused By Achieving Perspective…………………………………………………. 17
Chapter 2 – Preparing To Meditate …………………………………. 19
Do This First: Find The Time …………………………………………………………….. 20
Second Step: Get Your Mind Right About Meditation ……………………………….. 21
Keep The Following In Mind ……………………………………………………………… 23
Don’t Make Things Harder on Yourself With Unrealistic Start Dates ……………… 25
Pick A Start Date You Can Commit To …………………………………………………. 26
Chapter 3 – Simple Meditation Techniques ……………………….. 27
Method 1: Waking Single-Focus Meditation …………………………………………… 27
Step 1: Select A Location Where You Won’t Be Distracted Or Disturbed………… 28
Step 2: Sit For Maximum Comfort ……………………………………………………… 28
Step 3: Keep Your Eyes Open …………………………………………………………… 29
Step 4: Eventually, Let Your Eyes Relax And Settle On A Single Object ………… 30
Step 5: After You Have Selected A Single Object, Thoroughly Observe It………. 30
Step 6: Revert Back To Normal Consciousness ………………………………………. 32
Chapter 4 – Observe Your Breathing – Method 2 ………………… 34
Step 1: Select the location where you won’t be distracted or disturbed ………… 34
Step 2: Sit Comfortably ………………………………………………………………….. 35
Step 3: Slowly Shut Your Eyes ………………………………………………………….. 35
Step 4: Take 3 Deep Breaths Quickly ………………………………………………….. 35
Step 5: Observe Your Breathing ………………………………………………………… 36
Step 6: Shift Your Mind’s Eye To The Air Going In And Out Of Your Nostrils …… 36
Step 7: When You Get Closer To The End Of Your Meditation Session, Allow Your Breaths To Get More Shallow And Faster ……………………………………………… 37
Chapter 5 – Quick Transcendental Meditation ……………………. 38
Step 1: Select The Location Where You Won’t Be Distracted Or Disturbed …….. 40
Step 2: Sit For Comfort …………………………………………………………………… 40
Step 3: Slowly Shut Your Eyes ………………………………………………………….. 40
Step 4: Deep Breathing…………………………………………………………………… 41
Step 5: After You’ve Relaxed Enough, Focus Your Mind’s Eye On Your Exhale … 41
Step 6: Focus On Your Mantra ………………………………………………………….. 42
Step 7: Slowly Unwind Your Mantra ……………………………………………………. 43
Conclusion ………………………………………………………………. 44