The 4 Principles of Meditation – Mastering the Technique
Meditation is a very mainstream activity.
Oprah’s doing it, Russel Simmons does it, Spirit Junkie Gabrielle Bernstein does it with a bang – and Life Hacker Extraordinairre Tim Ferriss begins his day with it.
Meditation is cool, hip, and definitely the ‘In’ thing to do.
Which means one thing — nobody’s doing it.
Ok, not counting the 20 million people who practice each year, do you know one other person who meditates daily?
We know by now that its good for us.
It’s so good for you – it literally re-wires your brain to be happier and more compassionate.
So if it’s so great, why don’t more people do it?
The most common reasons I hear are ‘I can’t sit for that long’ or ‘My mind is too busy for that’
These are concerns mostly all of us face, every time we sit or lay down for meditation…until today.
The last 2 principles I’m about to share with you (two of them you’ve already been practicing) are the solution to every meditation problem you’ve had and will ever have.
They are based on buddhist principles, scientific effectiveness, and ease (my personal favorite).
Here are the first two:
Step One – Be in a Quiet Environment
Step Two – Get Into A Comfortable Position
Step Three – Develop a Non-judgmental, Non-critical Attitude
Step Four – Anchor The Mind With A Word, Phrase, or Sound
These four principles were developed by Dr. Herbert Benson, Cardiologist and Founder of the Benson-Henry Institute for Mind Body Medicine. He spent over 30 years studying Buddhist Monks and intense meditation practices, ancient history, and the self-healing abilities of the body.
He found that ANY FORM of mental concentration (yes, that game of chess counts – or in my case checkers) could activate our body’s natural relaxation response. This counteracts the more known stress response that happens any time we perceive something that upsets us, excites us, challenges us, or worries us.
Step Three – Develop A Passive, Non-judgmental Attitude
This step will keep you from becoming distracted by the daily cares or concerns of the mind.
It’s extremely important to not judge yourself while you’re meditating. No wondering if you’re doing it right – you can’t do it wrong!
The mind is supposed to wander. Distractions naturally occur. When you find yourself thinking simply bring your concentration back to your breathing.
Step Four – Anchor the Mind With a Word, Phrase, or Sound
Focus on your breathing and anchor the mind with a word, phrase or sound. Since we’ve been focusing our breathing on prosperity statements, we’ve got the first part covered.
Some examples include:
- non-sensical words you make up (like Dr. Seuss:)
- white nose
A Few I Hear A lot During Meditation Sessions:
- Hail Mary Full of Grace (Inhale) The Lord Is With Thee (Exhale)
- Be Still (Inhale) And Know (Exhale)
- Om Shanti
- Counting to 10 with each number being a full breath (an inhale and exhale)
- Prosperity (inhale) & Abundance (Exhale)
- I am (Inhale) [Fill in the blank] (Exhale)
- All is well
For the remainder of our Prosperity Practice, we’ll be using all 4 principles.
Choose your focus word now and share it in the comments!
This evening, practice the counting the breath technique with Ven. Connie Miller, a Buddhist Nun and one of the Instructors of Meditation 101 (a free Buddhist Meditation Course for beginners).
The meditation begins at about 45 seconds…
Today’s Principle | Day 21
God is Lavish, Unfailing Abundance, the Rich Omnipresent Substance of the Universe. This ALL-PROVIDING Source of Infinite Prosperity is Individualized as me — the reality of me.