Meditation 101

Meditation 101

Despite what you may have heard, meditation does not involve joining a group, paying any fees, wearing any special outfits, sitting in a funny position or believing in anything in particular.

It is simple, secular scientifically validated exercise for your brain. You don't have to do it yet, but just so you know here are the three steps:

1. Sit with your back straight and your eyes closed.

2. Notice the feeling of your breath coming in and going out. Pick a spot where it's most prominent - usually that's your nose or your chest or your belly and just focus your full attention on the feeling of your breath coming in and going out.

Now, as soon as you try to do this your mind is going to go nuts. You're going to start thinking about, "What am I going to have for lunch?" "Why did I say that dumb thing to my boss?" Your brain is going to go nuts and that's fine. The whole game is to notice when you've gotten lost and to start over. And then to start over again and again and again. Every time you do that it's like a bicep curl for your brain and it shows up on the brain scan. Scientists have found this in the lab.

It's also, by the way, a radical act. You're breaking a lifetime's habit of walking around in a fog of projection and rumination and you're actually focusing on what's happening right now.

Meditation is unlike anything you do in the rest of your life. Failure is actually success!

As I said the whole game is just trying, failing, starting again, failing, starting again.

Here's my advice. You should be meditating every day -  5 to 10 minutes a day. That's it. This doesn't require some giant investment. I don't care how busy you are you have 5 to 10 minutes to give this a shot.

I guarantee you it will make a big difference.