6 Tips To Master MeditationWednesday, January 22, 2014 6:00 AM
The dish from one of Gwyneth Paltrow’s doctors
It’s a new year and one of our many (sigh) resolutions this year was to incorporate meditation into our daily lives - even if just for two minutes a day. Now thanks to a new book, “Within: A Spiritual Awakening to Love & Weight Loss” By Dr.Habib Sadeghi, we have some tips on just how to do that. Here’s a look at his expert guide to meditation.
1. When starting out, remember to not take meditation so seriously or you’ll become frustrated and give up. It takes time and practice, just like any other new activity. Be dedicated, but not serious.
2. The easiest thing to do is sit in a comfortable chair. Do not lie down or you’re liable to fall asleep.
3. Keep a watch or clock close by, and give yourself ten minutes. Take three deep breaths and exhale fully after each one.
4. Close your eyes. Fold your hands in your lap and simply relax.
5. Place your focus on your breath, particularly at the place where the air enters your nostrils. Just take note of each inhalation and exhalation. Don’t try to change it if it’s shallow or uneven. Just notice it. Keep your focus there for as long as you can. You might even say to yourself internally with each breath, “in,” “out,” and so on. Eventually, you’ll be able to stop saying the words in your head and just be with your breath. At the start, however, this can be a helpful tool to keep you connected.
6. Irrelevant thoughts will break through—lots of them. The idea is not to prevent the thoughts from coming, but to not engage in any of them. As thoughts about work, the kids, or your favorite TV show come into view, simply let them float out of your mind like a cloud. Sometimes, they can come rapid-fire. Don’t be discouraged. Just do your best to release them, and come back to the breath. There will be times when you’re not even aware that you’ve been swept away by a thought until you’ve been entertaining it for several minutes. That’s okay. When you do become aware, just come back to the breath.