AOM TV: How To Meditate for Beginners

Meditation is very simple
Have no expectations
Just
Sit
Set Timer
Close Your Eyes
Focus on your breathing through your nose
That's it 
 
There are many different ways to Meditate
This is the way I usually use

Sit comfortably with your back straight

You can sit in the lotus position, cross legged, 

sit in chair with your feet on the floor, 

you can sit on your couch, or on your bed

You can even lie down- though this may lead to sleep

I actually do meditate in bed as I go to sleep
 

Once in your comfy position 
Set a timer
This will help you to not think about time
Start out for five minutes
As you progress, increase your time to 10, 20, 30 minutes or more
It is better to Meditate every day for a short amount of time
Than to Meditate a long time a few days a week
Meditation needs to be done every day
In order to gain its benefits

Close your eyes

Pay attention to your breath
Breathing in and out through your nose
Your breath is your anchor

Observe your breath as you inhale and exhale

Notice the sensations of breathing

NOW

Thoughts will come and go

Do not push them away or grab on to them
Never fight or struggle - just let them all go

Just let them arise as they will

Watch them float away

Each time your attention moves to your thoughts or feelings

You may find yourself getting caught up in them
You will catch yourself thinking about all kinds of things
Getting caught up in all kinds of stories
That's okay

No Worries - That is Normal

Do no judge the thoughts or feelings

Do not judge yourself that you got caught up in your thoughts

Just notice you are thinking
The fact that you caught yourself lost in thoughts
Is AWESOME! You are Learning, and strengthening the observer
The more this happens the stronger you will become
The observer in you stopped and noticed
"Hey! I'm thinking - back to the breath"

Then gently move your attention back to your breath

The breath is your anchor

It gives your monkey mind something to do

Just pay attention to your normal, natural breathing

Don't try to affect your breathing

Just breath naturally

Just watch your breathing

That is pretty much it

Just be present in the Here and Now - calm and nonjudgmental 

Stay uninvolved

Just be the watcher - the mindful witness

Just watch - Just Witness

You are not your thoughts or feelings or even your body

You are who is observing

You are the watcher

So to Review:
Sit
Set Timer
Close Your Eyes
Focus on your breathing

Note: You do not need to listen to anything
Some teachers suggest just sitting without sounds or music
I do not usually meditate to music
As I tend to get carried away in the music
I do sometimes meditate with nature sounds
Like a flowing river or waterfalls - white noise 
I also like rainfall without thunder
I don't particularly like bird sounds in my nature soundscapes
They are distracting to me - others may like them
Best of the Best for me
I really enjoy meditating outdoors sitting in a chair
I like to sit shirtless with my bare feet on the grass 
As I focus my attention on my breathing
 I love noticing the sun and breeze on my skin 
Listening to all the sounds in my neighborhood
Just being aware of the sensations and sounds

You can actually meditate anywhere and anytime
Like standing in line in the supermarket
Eyes open but still just focusing on the breath

How To Meditate For Beginners

YouTube Direct Link: https://youtu.be/JslvBcIVtDg