{"page":"\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/resources-c03aa079.css\" /\u003e\n\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/lp_boclips_stylesheets-517835be.css\" media=\"all\" /\u003e\n\u003cdiv data-title='How to Meditate: A Beginner’s Guide to Mindfulness' data-url='/boclips/videos/689566f1f5a33cc1b5ec9c5b' data-video-url='/boclips/videos/689566f1f5a33cc1b5ec9c5b' id='bo_player_modal'\u003e\n\u003cdiv class='boclips-resource-page modal-dialog panel-container'\u003e\n\u003cdiv class='react-notifications-root'\u003e\u003c/div\u003e\n\u003cdiv class='rp-header'\u003e\n\u003cdiv class='rp-type'\u003e\n\u003ci aria-hidden='true' class='fai fa-regular fa-circle-play'\u003e\u003c/i\u003e\nVideo\n\u003c/div\u003e\n\u003ch1 class='rp-title' id='video-title'\u003e\nHow to Meditate: A Beginner’s Guide to Mindfulness\n\u003c/h1\u003e\n\u003cdiv class='rp-actions'\u003e\n\u003cdiv class='mr-1'\u003e\n\u003ca class=\"btn btn-success\" data-posthog-event=\"Signup: LP Signup Activity\" data-posthog-location=\"body_link_boclips\" data-remote=\"true\" href=\"/subscription/new\"\u003e\u003cspan\u003e\u003cspan\u003eGet Free Access\u003c/span\u003e\u003cspan class=\"\"\u003e for 10 Days\u003c/span\u003e\u003cspan\u003e!\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-body'\u003e\n\u003cdiv class='rp-info'\u003e\n\u003cdiv aria-label='Hide resource details' class='rp-hide-info' role='button' tabindex='0'\u003e\u0026times;\u003c/div\u003e\n\u003ci aria-label='Expand resource details' class='rp-expand-info fai fa-solid fa-up-right-and-down-left-from-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003ci aria-label='Compress resource details' class='rp-compress-info fai fa-solid fa-down-left-and-up-right-to-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003cdiv class='rp-rating'\u003e\n\u003cspan class='resource-pool'\u003e\n\u003cspan class='pool-label'\u003ePublisher:\u003c/span\u003e\n\u003cspan class='pool-name'\u003e\n\u003cspan class='text'\u003e\u003ca data-publisher-id=\"30356011\" href=\"/search?publisher_ids%5B%5D=30356011\"\u003eCurated Video\u003c/a\u003e\u003c/span\u003e\n\u003c/span\u003e\n\u003c/span\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-description'\u003e\n\u003cspan class='short-description'\u003eI will show you how to meditate for beginners.  This Method was taught to me by a practicing Yogi who has been using this simple ancient Indian meditation technique for over 40 years.  He wanted to share its simplicity to encourage...\u003c/span\u003e\n\u003cspan class='full-description hide'\u003eI will show you how to meditate for beginners.  This Method was taught to me by a practicing Yogi who has been using this simple ancient Indian meditation technique for over 40 years.  He wanted to share its simplicity to encourage people to practice and enjoy the benefits of meditation.\u003cbr/\u003e\u003cbr/\u003eMeditation is now pretty much universally accepted by scientists and non-scientists as a great way to reduce stress, lower your blood pressure, increase your general well-being, and give you a huge performance boost.\u003cbr/\u003e\u003cbr/\u003eSome studies even suggest that meditationcan increase your life span.\u003cbr/\u003e\u003cbr/\u003eThe problem is that most people don’t practice it.  \u003cbr/\u003e\u003cbr/\u003eAnd they often don’t practice it because they feel intimidated by the thought of having to learn difficult sitting positions or certain yoga moves, or sometimes people feel overwhelmed because they don’t know where to start.\u003cbr/\u003e\u003cbr/\u003eI’m going to teach you a proven ancient meditation technique that you can learn in2 minutes.    \u003cbr/\u003e\u003cbr/\u003eTry to meditate in early morning or late evening.\u003cbr/\u003e\u003cbr/\u003eJust don’t do it right after a meal.  Wait 2-3 hours.  \u003cbr/\u003e\u003cbr/\u003eChoose the same spot in a quietplace preferably near a window.\u003cbr/\u003e\u003cbr/\u003eSit comfortably with a straight back posture on a chair in an upright position.\u003cbr/\u003e\u003cbr/\u003eContrary to what you may have seen, you do not need to sit on the ground, orcontort your legs like anacrobat.\u003cbr/\u003e\u003cbr/\u003ePut your forearm and hands loosely on your thighs facing upwards.\u003cbr/\u003e\u003cbr/\u003eYou don’t have to put your thumb and fingers together like what you might have seen on TV.  \u003cbr/\u003e\u003cbr/\u003eAnd you do not have to make any noise like “Om,” or raise your arms.\u003cbr/\u003e\u003cbr/\u003eJust Close your eyes completely or keep them half closed – whatever feels better to you.\u003cbr/\u003e\u003cbr/\u003eLook straight ahead. Do not look down.\u003cbr/\u003e\u003cbr/\u003eFix your inner gaze to a point between eyebrows Do not look down.\u003cbr/\u003e\u003cbr/\u003eNow Take a slow deep breath mentally counting up to 10. \u003cbr/\u003e\u003cbr/\u003eHold your breath for the same count of 10. \u003cbr/\u003e\u003cbr/\u003eThen exhale again counting mentally up to 10.  \u003cbr/\u003e\u003cbr/\u003eDo this 5 times.  \u003cbr/\u003e\u003cbr/\u003eNow with  closed eyes, just quietly observe the rise and fall of your breath imagining like the ascent and descent of ocean waves. \u003cbr/\u003e\u003cbr/\u003eWhen your mental turbulence subsides, the waves will become slower and slower and you will feel more peaceful and tranquil.\u003cbr/\u003e\u003cbr/\u003eStay in that state as long as time permits for you.\u003cbr/\u003e\u003cbr/\u003eIf your mind wavers, don’t punish yourself. Just gently bring your mind back to the flow of your breath.\u003cbr/\u003e\u003cbr/\u003eThat’s it.  You’ve learned a proven meditation technique that has been practiced by yogis for a thousand years.  Congratulations!\u003cbr/\u003e\u003cbr/\u003eKeep doing this and the state of your body, mind, and well-being will increase exponentially.\u003cbr/\u003e\u003cbr/\u003eAnd it is highly likely that you will see a dramatic positive change in your life.\u003cbr/\u003e\u003cbr/\u003eDon’t believe me?  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