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There is a reason that mindfulness meditation is taking over the world. It is great for focus, productivity and creativity, as well as for reducing the symptoms of anxiety and depression.

Everyone from business executives, to birthing mothers and even schoolchildren are meditating daily.

Science agrees.

With studies showing that daily meditation has multiple benefits including: reduction of anxiety, depression and stress, positive impacts on relationships, emotional state and attention levels and the enhancement of psychological well-being.

I have been meditating daily for years now, and I can certainly attest to these findings. It has helped me to manage mental health ramifications arising from a traumatic childhood, as well as providing me with the attention and focus needed to start following my dreams.

Image credit: goodnose.com

So how do you meditate?

There are hundreds of different types of meditation to choose from, each with different ideologies, methods and supporters. Whilst they all will provide varying level of benefits, my preference is mindfulness meditation.

It is non secular (not religious in any way), and can be done anytime, anywhere without the need for any props, recordings or rituals.

What’s more, the method is so simple that even if you have never meditated before, you can easily begin.

So why not give it a try right now?

1) Take a seat in a comfortable position, eyes gently closed.

Cross-legged, half or full lotus are often recommended, but a chair works just as well. Make sure that you are comfortable (no pain or annoyance), but not so comfortable that you will fall asleep.

2) Set a timer for five minutes.

Five minutes is a good starting point. Over time, as you start to see the benefits of meditation, you will naturally want to increase this amount. Do so slowly, adding one minute at a time.

3) Draw your attention to the breath entering and leaving the nose.

Focus on the physical sensation of the breath at the nostril. Some people like to progressively ‘move inward’ towards the breath by first focusing on the sounds they are hearing, then the feeling of their whole body, then the entirety of their breath (including chest and stomach), and then onto the nose.

4) Continually return your focus back to the breath.

Thoughts, feelings, memories, emotions, desires and other ‘mental phenomena’ will start to arise in your mind. These will cause your attention to switch focus to them. When you notice this happening, gently return your focus back to the sensation of the breath entering and leaving the nose.

5) Continue returning your focus back to the sensation of the breath leaving the nose until the end of your session.

6) Repeat daily.

Meditation first thing in the morning is recommended, but not necessary. Just be consistent, and do it each day ~ you wouldn’t expect to see results after one gym session, similarly you can’t expect to see results after one meditation session. Keep at it!

Remember: Meditation is the act of focusing your attention onto the sensation of the breath. It is not clearing your mind, ‘blissing out’ or ‘speaking to God’.

Just repeatedly returning your attention back to the sensation of the breath entering and leaving the nose.

Want more information? The Mind Illuminated & Mindfulness In Plain English are simply the best books on meditation out there.

~ Zachary Phillips

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