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A Primer on Meditation
by A Manly Guest Contributor on September 7, 2011 · 84 comments

in A Man's Life, Personal Development

http://www.artofmanliness.com/2011/09/07/a-primer-on-meditation/ 1/24

22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness

Editor’s Note: This is a guest collaboration with my friend and long-time meditator, Jason Marshall. Check out
Jason’s blog, Living in the Now where you’ll find practical info on self-development.

When you hear the word “meditation,” you may think of Buddhist monks or Hindu swamis sitting with legs crossed and
eyes closed, a New age pony-tail guy communing with nature in the woods, or wealthy folks sitting in a meditation
center in San Francisco.

You likely didn’t think “manly.” And you may not think that meditation has a place in your practical, workaday, red
blooded American life.

But you might change your mind if you give meditation a try. It’s truly a practice that can be useful for any kind of man,
whether you’re a granola-loving hippie, a straight-arrow lawyer, or a rough-around-the-edges firefighter. Wherever you
are in life, meditation can help bring you closer to becoming the man you want to be.

The Manly History of Meditation

Meditation has a long and storied manly history, and it has been utilized by men from many different walks of life for
thousands of years. It has of course famously been a tool used by adherents of many religions, from Buddhist monks to
Jesuit priests. But philosophers of all stripes have always seen its value as well; the Stoics used meditation as a tool to
develop their fortitude and self-control, for example. And warrior classes across cultures used meditation to instill in
their soldiers a keen mind and a fearless heart. The ancient Samurai are perhaps the most famous warrior/meditator
class. They meditated upon death daily so that they could fight without fear.

Many of history’s greatest thinkers also happened to be meditators. For example, Darwin and Kant unknowingly
practiced what is called “active mediation.” They would take a daily walk where they would ponder some idea they’d
been working on. Oftentimes it was during these walks that they had their biggest insights.

Fast-forward to today and you’ll find corporate leaders and star athletes using meditation to reach their full potential.
Executives from companies such as Google, Target, and General Mills practice meditation. Many people in high-stress
(and often testosterone-fueled) jobs such as stockbrokers and attorneys are starting to pick up the practice in order to
find peace and calm, as well as regain focus.

Champion boxer Vijender Singh uses meditation as part of his pre-fight training regimen. He explained, “Mental
conditioning is very important as it keeps you focused during the bout. When you have a large crowd watching you, the
http://www.artofmanliness.com/2011/09/07/a-primer-on-meditation/ 2/24

one of the greatest basketball coaches of all time. meditation can help a man “be his own man” and feel comfortable in his own skin. strengthening your empathy. That constant stream of input we face each day often carries messages of what we’re supposed to think or feel. Meditation is mental training that enables you to control your own thoughts. smarter man! Getting Started With Meditation Meditation is a fascinating subject. Third. instead of letting others control them. and boosting your memory. Why Meditate? Everybody meditates for different reasons. scientists are learning that meditation can actually change your brain and body in very positive ways. but it can be difficult to explain or summarize because you’re sure to offend someone. which is incredibly manly. and you’re sure to run across someone who disagrees with you no matter what you say (usually a self-styled “expert”). The takeaway here is that meditation isn’t just something for dudes who use crystal deodorant instead of Speed Stick. Even the U. Also. you can still benefit from meditation for several reasons. It creates a deep inner discipline.artofmanliness. Talking-heads spout off opinions as if they were facts. Advertisers try to convince us that buying such-and-such product will make us feel more virile and manly. technological world and our psyches. You probably surfed through at least half a dozen different websites before you started reading this article. It is a practice often undertaken by those seeking to develop their spirituality or trying to work through emotional problems. It restores our brain’s balance and our sense of overall calm and well-being. such as lowering your blood pressure. I have been a practitioner of various forms of meditation for almost a decade.S. But even if those reasons don’t call to you personally. You exercise your body at the gym. generally it’s “gurus” who can make it sound needlessly arduous or dogmatic. is also a longtime meditator. Meditation allows us to be alone with our own thoughts and discover what we really think about the world and ourselves. and I believe that a simple. or even your interactions with other people. you need to meditate. I usually invest 15 to 20 minutes on it every day and it has helped me a lot. is that meditation can help increase your attention span and focus. First. your studies. and related to the point above. The onslaught of input we receive each day can do a number on us emotionally and psychologically. It’s a workout for your brain and can give you the strength to focus better and longer on your daily tasks. practical approach to meditation is essential for the modern man. Jackson not only practices meditation in his personal life. but what do you do for your brain? If you find it difficult to concentrate on your work. We could go on. While I disclaim any expertise. but can be a vital tool in developing it. Bottom line: Meditation can make you a healthier. but you get the picture. We’re surrounded by a multitude of distractions from smart phones to 24-hour news channels.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness pressure starts building on you. Meditation isn’t difficult.com/2011/09/07/a-primer-on-meditation/ 3/24 . Marine Corps is testing meditation as a way to increase soldiers’ mental performance and clarity under high stress conditions. as well as more focused during games. with 11 NBA titles to his name. It’s a practice that is not only compatible with manliness. Meditation allows a man to take a much needed mental rest from the hustle and bustle of modern life. many groups and agencies are employing meditation techniques to help soldiers with PTSD and other psychological issues when they return home. and it’s meditation that helps you at that time. To get the http://www. he also taught meditation techniques to his players to help them stay calm and collected under pressure.” Phil Jackson. meditation serves as a defense between our fast-paced. If those aren’t enough reasons for you to start meditating. Second.

Simply observe the sensation of the breath entering your nose/mouth. 2. As thoughts come into your mind. on my back porch. etc. and once you reach your set. or to act as a primer for spiritual work or another form of meditation. practicing yoga (Not just for chicks. You may find that a single and pressing thought keeps reoccurring. Repeat. or even during lunch in my office. Ever feel “in the zone” while playing a sport? Perhaps you’ve heard of people “losing themselves in the beat” while dancing. It’s a heck of a workout if done properly).” What’s the monkey mind? It’s the constant and restless shifting of thoughts that goes on in your head all day. And if thoughts keep popping up. “vipassanna.” Your anchor could be the sound of water flowing. The Transcendental Meditation (TM) movement has made mantra/affirmation meditation a popular form of meditation. some of my most intense meditation experiences have been spur of the moment meditations in the woods. Start with “our” and say “our” in your http://www. Basically the vibrations of the word or phrase are supposed to act as an anchor. This is normally done in 15-30 minute sets. Mindfulness The goal of mindfulness meditation is to relax and calm your “monkey mind. etc.). without any fancy supplies or gadgets. dismiss or explore them based on their importance. The phrase acts as an anchor to clear your mind. 3. bells. 2. One of my favorite things to do is to repeat the Lord’s Prayer one word at a time. etc. Mindfulness meditation seeks to quiet the thoughts clamoring for your attention and to direct your attention to one thought or sound that serves as your “anchor. entering and filling your lungs. 1. Active Meditation This type of meditation involves physical activity to allow your body and mind to get into sync. Mantra/Affirmation This type of meditation involves repeating a phrase or word repeatedly. 2. dancing. try to dismiss them and get back to focusing and observing your breath. which go by various names in the various spiritual traditions. adherents repeat a mantra (word or saying) over and over again.artofmanliness. incense. inhale and count (1. You can literally do it anywhere.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness benefits of meditation. as well as a stimulant to allow for a clear mind and spiritual progression to take place. Or maybe you’ve experienced the “runner’s high.). You can also repeat a mantra or positive affirmation in the activity to provide another anchor or stimulation. Ask things like “Why is it important? How does it affect me? How can I effectively deal with it?” Of course. This type of meditation can be as simple as going for a walk. or even your own breath. or simply working out. In TM. they’re not necessary. One useful mindfulness meditation technique is the Buddhist breath meditation. Just as in mindfulness meditation. There are really five principle types of meditation. the repetition of a word. the key is to clear your mind and use the workout or physical movement as an “anchor” to clear your mind of mental garbage. if your reoccurring thought is something trivial like a funny YouTube video you saw earlier that morning.” A bunch of people sitting around on pillows chanting Aum! Aum! Aum! Or something similar. exhale and count (1. and the activity immediately in front of you. For a breath set. Simply focus on the movement of your body. Many people practice/experience this without even knowing it. While meditation pillows. and then being released through your nose/mouth. take the time to ponder why that thought is so important right now. all you need is a bit of time and the dedication to stick with the practice.com/2011/09/07/a-primer-on-meditation/ 4/24 . dismiss it and and try to get back to focusing on your anchor. which allows you to experience peace. If that’s the case. can be effective tools (I own them). calm.When thoughts come into your mind (and I promise they will) simply try to dismiss them.” In vipassanna you simply observe your breath or use a “breath set” to anchor your thoughts. 3.” All these are examples of people taking part in active meditation in some degree or another. 3. In fact. It’s a wonderful tool for relaxation. This is what many people think of when they think of “meditation. and clarity.

director. allow your mind to just run. It could be “love” or “anger” or “justice” or even “death. Insight meditation is extremely useful in clearing your mental garbage. Just explore what love is and what it means to you. Once you feel calm and relaxed. Then clear your mind and either mentally or audibly repeat Aum! deeply and slowly three or four times. You can also repeat a positive affirmation or phrase (Tony Robbins style) such as: “I am great. if you pick “love. but hopefully this one provided you with enough information to pique your interest and get you started on meditating today. I am a good person. etc.com/2011/09/07/a-primer-on-meditation/ 5/24 . but don’t judge. 5. You don’t want to leave your meditation on a sour note. Sometimes it’s helpful to explore why you associate the images popping up into your head with the word “hate. For example. you’re ready to move into your insight meditation. Guided These meditations are guided by someone (in person or via audio) who takes you through a certain scenario. It forces you to explore and make connections you may have long forgotten about. You can create your own guided meditation by developing a “plan” for your meditation. wife.” you may think about your family. I am a strong person. Pick a topic. What you use as your mantra or affirmation is completely up to you. Related Posts http://www. For example. Don’t try to control what thoughts come to you. an old couple holding hands. Plus. Where will you go? What people will you talk to? How will you react to challenges along the way? Guided meditations allow your imagination to run wild and to really explore mental associations in a very active way.” Or meditate on any particularly motivational or inspirational quote that will force you to focus on positive aspects and dismiss negative aspects. or even ask advice from some great man that you admire. You may discover that a thought you associated with a negative topic ends up returning as a positive association. ending on the positive may give you a better picture of how you really feel about a topic. Any topic. romance. Think of guided meditation as watching an amazing movie where you’re the writer. then move onto “Father”….” and then try to release that negativity. Mother Theresa. Don’t judge them or try to self-edit them.” Once you have your topic. it’s important to have a very calm mind. Sometimes it is helpful to think of a negative topic like “hate” and let your mind run. The possibilities are limited only by your imagination.. Before starting an insight meditation. Try to visualize it in your mind’s eye and just focus on “our” for 10-15 seconds (Don’t worry about being exact because that defeats the purpose). and star. Just let your mind do its thing. or even an archetypal dream-type world. It might be useful to begin with a breath (mindfulness) meditation to quiet your monkey mind. but that are still affecting you on a subconscious level. You might be surprised by what pops up in your mind. Continue through the prayer until you get to the end. If you are going to do an insight meditation with a negative topic. it’s important to end your session focusing on something positive. We could write a whole series of articles on meditation. in your guided meditation you can imagine visiting your younger self to work though issues. have a conversation with a deceased loved one to finish some unsettled business.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness mind. your grandpa.artofmanliness. 4. etc. Just use what works for you and what you’re comfortable with. Have any meditation tips? What’s your preferred way of meditating? Share your thoughts with us in the comments. Just let these thoughts pass. child. Insight Insight meditation is designed to explore and focus on one thought or feeling.

. 12 Concentration Exercises from 1918 3.artofmanliness..22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness 1. Be Clutch. Don’t Choke: How to Thrive in High Pressure Situations (Part I) 2. Subscribe http://www. Hack Your Mind Like a Twenty-First Century Soldier: Using Biofeedback to Become More Resilient Share: Like 707 Tw eet Email Story to a Friend +78 Recomende isto no Google Print Enter your email address.com/2011/09/07/a-primer-on-meditation/ 6/24 .

This might be helpful for others. I been practicing (off and on. It does keep me grounded. Don’t force it. 2011 at 11:40 pm I’d recommend that anyone interested in meditation check out http://www. 2011 at 11:33 pm I the exact same technique with the Lord’s Prayer for about a year and half. Now I just clear my mind and breathe – seems like it http://www. I usually feel better. It took a while for me to get into it because I expected some sort of great metaphysical enlightenment thing to happen. I still meditate from time to time. Jason! I’ve advocated meditation for men for years now. And now that I do it after I started martial arts training.org.com/2011/09/07/a-primer-on-meditation/ 7/24 . For anyone who wants a basic non-spiritual book on meditation I’d recommend Calming Your Anxious Mind. When I’m done.artofmanliness. Just my $. 5 Brian September 7.02 4 Sameer September 7. 2011 at 1:17 am Great stuff. Years later my sister and I were talking about meditation and how every time I try. to push aside all the debris of life and regain a focus on what’s important. The actual process of dismissing a thought took me a while to grasp. I just sit on the floor leaning against my bed and just focus on each of the words and picture myself resting in between the words. my anger/stress/blood pressure/heart rate dropped. Anyone else know or have that experience? So. 6 Seth September 7. which can seem kind of freaky but really serve to focus the mind and kind of overlap with affirmations. If your mind drifts. Happens to me all the time. I get this light that comes at me and makes my whole body jump. 2011 at 11:50 pm I’ve been practicing Qigong for about a year and the meditation has been extremely helpful in stress management. I’ve do Mindfulness and Active meditation regularly and it’s been extremely beneficial. 2 Alex H. No point thinking anymore about it or beating yourself up. 8 Michael September 8. 2011 at 11:40 pm Where did I learn meditation? First in Judo in high school. tapes. 2011 at 12:28 am I’ve meditated off and on for years. September 7. now I just try and focus on my breathing when I walk. but I’ve realized that when I come home stressed and just do it. 2011 at 11:31 pm Great overview on meditation. just go back to the meditation when you catch yourself. 7 Edman September 8. admittedly) Vipassana meditation for almost 5 years and it has had an incredible impact on my life. 2011 at 11:23 pm These are all very useful ways. for you youngsters). 3 Leif September 7. They really helped me a lot. The key is to just label it literally as a “thought” and then go back to whatever anchor you have. I feel better. Might give the other three a try at some stage. It never happened obviously.dhamma. then years later I relearned it in Karate in college. I got started with these tapes(yes. Which is all I can ask.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness { 84 comments… read them below or add one } 1 Mike Haydon September 7. I started to meditate using chakras. It’s a great introduction.

Go to http://www. 2011 at 2:46 am What is a good length of a session for a beginner to begin with? How do you know when it’s over? i can imagine an alarm clock can be quite shocking at a moment of total relaxation. Well done AoM for highlighting this subject. Problems assume their rightful place. a can of shoe polish and a shoe brush 12 Mike September 8. being fed non-stop data and information – then meditation acts as a defrag for the brain. @Mike: I heard from some folks that they use noise-generators to suppres the sound of their tinitus (eg when going to sleep or in this case meditation). 10 swells September 8. All I can say is that it worked for me. meditation is agony. red blooded American life” Why so insular? Anyway don’t you mean “in your fat. Not only that. weather im hiking or reading a book. It’s a system of study about everything concerning both the ordinary and the esoteric. Another benefit – the ability to quiet your mind can prevent insomnia. workaday. step by step. http://simplynoise.org for more info.com/ (also as app) I use that quite often though i don’t have tinitus – e.com/2011/09/07/a-primer-on-meditation/ 8/24 . is hard. 2011 at 1:39 am I learned meditation as a member of AMORC. 16 Andrew September 8. 2011 at 3:36 am Having practised TM meditation over the last ten years I can honsetly say it is the best thing I have done regarding self-improvement. it sharpens the reasoning process whereby I can see clearly what I should be doing next. 2011 at 2:06 am I attended a 3 hour meditation class lead by a Buddhist monk last weekend. The ability to focus on one thing at a time becomes easier. highly recommended 11 FrankV September 8. no thoughts whatsoever. I can’t recommend it enough. when reading a book in a train/tramp/bus or when needing to concentrate at work and a lot of people talk. 2011 at 2:15 am Sadly. daydreams etc. 2011 at 2:14 am My preferred way of meditating? It involves a rag.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness should be easiest.artofmanliness. Basically it brings me back to the here and now. i was far more calm and alert with very clear thoughts afterward. 9 Eric September 8.amorc. or “Rosicrucians”. It teaches you. memories. futile worries about the future. which is the best way I can describe it. 2011 at 5:16 am “in your practical. right? Turns out that really clearing the mind. Experiences become deeper and richer. 14 Mato Tope September 8. It made me realise just how much time and energy is wasted going over old issues. 15 Ant September 8. http://www. If you liken the mind to a computer. 2011 at 4:55 am I can never meditate but i like my time where i can wind down.g. this was my first real meditation experience and i’m eager to go back. how to strengthen your own psychic abilities and how to “get out of your own way”. if you suffer from tinnitus. The Ancient Mystical Order of the Rosy Cross. 13 Nils September 8.

artofmanliness. I do it twice a day everyday and never miss. 21 JonathanL September 8. When alert yet not directed.org/). 2011 at 9:27 am I’ve never really understood meditation. I don’t stress out about it too much. I enjoy the way your site brings back the fundementals of life that often get overlooked today. The mind’s nature is to be attracked to areas of more and more happiness. I would highly recommend the book 8 Minute Mediation by Victor Davich (http://www.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness pampered. 2011 at 9:35 am “Why so insular? Anyway don’t you mean “in your fat. 2011 at 7:39 am As a child of the 1950s. I would recommend it to anyone looking to start meditating. 22 bobster September 8. 23 Jason September 8. 2011 at 9:33 am transcendental meditation is a back door to Hinduism. Then again. A simple relaxing daily walk works wonders for me as I let the cares of the day float away. Even a staggeringly big deal takes maybe a day before I turn the page and move on. my older son. and I rejected it with its unnecessary baggage. I have been practicing Transcendental Meditation since 1974. There are many ways to meditate. I find TM a very simple way to begin enjoying the effects of meditating immediately. my younger son. This is one of the most relaxing positions and I love it. People use it to reduce stress. ignorant American life” Andrew. No matter what’s going on in my life. http://www. It really re-charges you to give the goal-seeking/problem-solving portion of your mind a rest every day.8minutes. I enjoy lying in the “corpse pose” a yoga move used at the end of a session. though I do think lots in the shower and as I drive to work in the morning. The corpse pose is done by lying flat on the floor arms at your side legs spread slightly.com/2011/09/07/a-primer-on-meditation/ 9/24 . Lots of great techniques in a simple to understand format. we end up packed in on the stressful end. and doctors recommend it as a way to reduce blood pressure. ignorant American life” 17 Daren Redekopp September 8. TM is becoming more respected as a way to enhance all areas of life. the military is using it as a way to ease PTSD. 19 Danny September 8. I find that giving each of them they’re own 15 minutes of my meditation time helps me to be ever so much more present and deliberate in my relationships with each of them. heaven forbid anyone reference their own nationality and culture in an article. 20 Jarie Bolander September 8. 2011 at 9:12 am I carry a lot of stress and I have found that mindfulness meditation is an amazing tool to relax and let some things go. pampered. 2011 at 9:24 am I usually do 10 minutes a day and have found it a great way to center myself for the day ahead. 18 Bob Hougher September 8. You must be highly enlightened to be able to make such broad generalizations about an entire country and its population. the mind will naturally go to areas of more peace and happiness. The simple key is this: in human emotion there is a continuum going from boredom on one end to stress on the other. The technique uses a mantra to keep the mind alert but not directed. But I also don’t carry a lot of stress. As we go through the daily pursuits of life. 2011 at 5:57 am I like to give 15 minutes of each week to meditating on each of my family members individually: my wife.

I believe effective practice can only be achieved with a keenly focused mind that can visualize and auralize your music and your movements accurately – the same kind of mind required in meditation. slow down and get your thoughts in order. I position myself sitting mostly upright. or even try lying down. Son of God. Done right. but a phone alarm. I advocate a very simplistic approach. Thanks for the sharing all the different methods of meditation! http://www.artofmanliness. like you said. repeating a mantra (though it very well can be). I hope you find peace. effective practice. “Lord Jesus Christ. and if it works for them then great! I normally will set an alarm of some sort. Than I just allow my mind to wander. perhaps you should meditate about what you may be lacking in yourself and reason why you need to project your own inadequacies on others. Some companies sell specialized meditation timers. Generally I just focus on my breathing as it helps to use something internal for me other than the rampant thoughts in my head. 2011 at 10:16 am As a Catholic and a musician. However. When I come out of it. some people go for hours at a time. I can hold this for 20-30 minutes and just let my mind sort itself out. and choose the alarm sound to be a gentle bell or something that won’t be too startling. 2011 at 10:02 am Being hypomanic. a sinner.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness you sound like a very small minded little man. It’s similar to a mantra and helps to focus one’s breathing. everything else is no longer of any concern. Most of us just get used to our “monkey mind” and don’t do the work it takes to keep our minds in shape. Start with 10 or 15 minutes. 24 Tim B September 8. Essentially. almost like those final moments between dreaming and awake. I allow myself to start to fall asleep but can hover on the boundary of the subconscious. I find that if I don’t take time to meditate both my musicianship (performance ability. because after the 30 minute mark I tend to start losing focus. For musicians. And meditation. You’re at your best and it just flows. generally leaning against a couch cushion or similar and close my eyes. Active meditation is also a great thing as once you really fall into the zone. There’s this exercise I that I’ve referred to as “hyper-sleep” but leads along the lines of insight meditation. I feel like I’ve had weeks to meditate on my problems and everything is taken care of.” Great way to focus. try to just meditate in a comfortable chair. 25 Jason Marshall September 8.com/2011/09/07/a-primer-on-meditation/ 10/24 . if something hurts or causes discomfort… don’t do it! When I am at my office I meditate in my office chair. spending 30 mins by myself can be near impossible – and possibly viewed as selfish by my spouse etc… Any tips? 28 Thomas September 8. 2011 at 10:10 am Oddly enough I was thinking about meditation (meditating on meditation?) this morning. @Nils (Comment 13) Try a session of any length that works for you. or even a meditiation timer app should work great. Again. 2011 at 9:45 am Thanks for the positive comments guys! @ Mike (Comment 12) If you have some sort of physical problem. isn’t just sitting still with your eyes closed. musical sensitivity) and my spiritual well-being suffer. mindfulness meditation is a boon to my life. 26 Jonathan September 8. and then work your way up from there. One thing I’ve learned from eastern Christianity is the Jesus prayer. Absolutely the most calming and enlightening thing I do! 27 Ryan September 8. I was curious as to how people with young children/noisy households (like my own) find time to do this daily? For me. 2011 at 9:38 am Great stuff here. and I still receive powerful benefits. I rarely go over 45 minutes in a session. have mercy on me.

2011 at 10:30 am Along with seated meditation. What a difference! I have more peace and quiet between my ears now. I used to be a prolific journaler. there’s an app for that). I used to start my day with news websites. this is another goal on my three-month plan. weather it was focusing on playing 1 thing over and over or just improvising in the dark with the LEDs of the amp lighting the room. and seeing dozens of black-clad. 34 Matt J.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness 29 Blake September 8. I am now committed to growing into that practice myself -little by little. btw. three-breath meditation throughout the day works wonders. challenging. so I got back into that and started doing some reading on meditation. and I hope it helps all who read this article. I really started to miss my younger years when my mind wasn’t constantly being torn from one thought to another mid-sentence.99 (Yes. 30 Chris September 8. hard-working monks maintaining continuous focus on the Jesus Prayer day and night (emphasis on night … they start their day with prayer @ 1 am) was bracing. 2011 at 12:10 pm I came to the realization a couple months ago that I had really stopped showing up for life. The triple entry on your post was very Orthodox.s. Thanks for a great article. but my mind was somewhere else. Basically. I’ll give some of these other types of meditation a try.artofmanliness. it’s nice to see meditation made accessible to all on this site. Anthony’s Orthodox Monastery last month. sometimes i can get completely lost in it and what has seemed like 10 minutes of playing has actually been an hour. 32 Ian September 8. now I start with meditation. King September 8. 2011 at 12:16 pm @ Tim B. at any point during the day. 2011 at 10:48 am This is phenomenal article Jason (your articles always gives me so much insight on this crazy life when I tend to fall away from myself) I am definately going to incorporate this in my life daily. 2011 at 11:02 am Along with writing a novel (which you covered last week). depressed and aggravated by the simplest of things I think mediation would be something instrumental in our lives that helps clear our thoughts of the negative & take minute for our self in “between the gap” (a good friend shared that with me) often times we tend to be consumed with the worries we have & not take the time to nourish our minds & spirit. Dead on. 35 Moses September 8. I just returned from a retreat to St.com/2011/09/07/a-primer-on-meditation/ 11/24 . I am definitely going to start doing this on a regular basis. and therefore productive person. humbling and encouraging all at the same time. p. I can’t impress how influential and beneficial meditation has proven to be in my own life. 31 Inspired September 8. Thanks for sharing this with all of us I look forward to more. dont forget to check out *living in the now* always a great way to jump start your day. Thanks for the article and thanks to all the helpful commenters! 33 Brandon Moore September 8. 2011 at 11:17 am ive always felt playing guitar was a great form of meditation. http://www. I started using a Mindfulness app that I bought from the iTunes store for $1. I’m gradually becoming a more mentally disciplined. Jason. and I find it easier to focus on what I choose to do throughout the day. 2011 at 10:33 am As a practicing Buddhist. stop and focus on three breaths. its always made me feel better after playing. At some point if not daily we are going through so much weather it be stressed. My body was usually where I planned to be.

“the act of Transcendence is more important than what is being Transcended. Keep your eyes open or half shut but not shut 3) Remain motionless. You have to learn to invert the common notion of “Don’t just sit there. but it’s a combo of them really. Keep at it and you’ll see improvement. compete as a Highland Athlete (yes. churches.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness 36 Pete September 8. 2011 at 2:28 pm Walking meditation is good for beginners – you kind of hint at it in #1 and #2. I think both meditation and yoga help not only with the physical demands I face. I have used it off on on during my life and have now made it a principle part of my ‘work out’ routine. 2011 at 3:06 pm For Christians why not try Meditation in the Christian Tradition. Walk very slowly in a set path. Calming your mind and thinking of nothing is like trying to calm a caged monkey that has been stung by a bee.org as thought by John Main recovered from John Cassian and has its roots going back to the first Christian Communities.com/2011/09/07/a-primer-on-meditation/ 12/24 . but also the cognitive and emotional demands as well. http://wccm. but I found the language inadequate and too much Dogma for my Catma personality. I was seeking any and all spiritual books. 40 Jeff September 8. 2011 at 1:37 pm I believe in the value of meditation. using mindfulness techniques at each step. September 8. I’m in my late 40′s and began meditation skills when I was serving in the military in a Special Warefare group. Thank goodness you guys followed up with this. along with “Angel Tech” have been instrumental to my personal development and I would highly recommend both to any and all. don’t just do something. simultaneously. say. the guys who wear kilts and throw trees and boulders for fun) and meditate as well as do yoga. but an activity that looks like “doing nothing” seems to be about the hardest thing to do. Not everyone is ready to sit still for 15 min on their first day. do something!” Instead. I’ve experimented with many different methods and undoubtedly the most profound one I’ve found is basically the entire book called “Undoing Yourself with Energized Meditation. 42 Liam September 8. The website for Christian Meditation is wccm. then 40… 4) Everytime you detect a thought. Try alternating for the first few weeks.” 41 Leland September 8. seminars. I did it as a (very antsy) teenager and it helped. 2011 at 1:57 pm @Claude That’s why meditation is practiced! It is very difficult at first.artofmanliness. 2011 at 2:02 pm When I saw the post on routines a few days ago. Maybe Im ADD or something. etc…. First for 10 minutes.org/content/what-meditation describes the process as follows: http://www. 38 Bryan S. but I struggle with actually doing it. 37 Claude September 8. 2011 at 2:13 pm I’ve only been practicing meditation on a regular basis for about three months. then 20.” by Christopher Hyatt. I started looking for ways to improve my meditation and do it properly. A simple meditation that I’ve worked with is as follows: 1) Sit in a position that is comfortable and with spine erect 2) Watch your breathing. 2011 at 1:20 pm I know many men dismiss things like meditation and yoga. sit there! 39 Andrew from Canada September 8. I still powerlift.” Remain consistent 5) Sustain awareness of all previous four guidelines. “Thinking. This book.

Ignatius of Loyola and his Spiritual Exercises. Don’t visualise but listen to the word as you say it. or the overarching theme of the album. with your investment being nothing more than showing up. while mentally I ponder the lyrics I’m hearing and what they might mean. and world view. silently begin to recite a single word – a prayer word or mantra. Don’t fight your distractions but let them go by saying your word faithfully. Close your eyes lightly. 2011 at 8:39 pm I found this to be a very helpful article. and as with most things. and a little bit of documentation in the form of a journal to keep track of what you learned. Breathe normally and give your full attention to the word as you say it. 2011 at 9:29 pm Meditation is much like any practice. we all find our own way of meditating in the end. as I find it musically and lyrically complex enough to keep me focused for extended sessions. There are resources in your community that will be more than willing to help you with the early steps. Sit still with your back straight. the better.. Say it as four equal syllables. gently. silently. Or for a diversion I’ll pick a single instrument and try to isolate its part from the surrounding sound. While reading I couldn’t help but notice how much the techniques reminded me of St. 45 jeff September 8.centeringprayer. Stay with the same word during the whole meditation and from day to day. light a candle and put on an album that is themed or possesses some logical progression of ideas (i. I’ve found it to be slightly easier than the mantra method (from which it differs only a little). 48 Evan September 8. faithfully and above all – simply. and it has really helped me focus my brain. your temperament. 2011 at 11:49 pm I must not fear. Fear is the little-death that brings total obliteration. Then interiorly.com/2011/09/07/a-primer-on-meditation/ 13/24 . and visualization. 46 Matt September 8. Fear is the mind-killer. We recommend the ancient Christian prayer-word “Maranatha”. you might find it works better with everyday use. Most commonly I use Tool’s “Lateralus”. Let go of all thoughts (even good thoughts). 44 Adam September 8.” meditate morning and evening for between 20-30 minutes 43 Scott September 8. After training in meditation for over forty years the best bit of advice I would give is to simply try it with reasonable passion. Meditation can help initiate a process of slow change.e. 47 Robert September 8. I focus on the candle. 2011 at 11:46 pm Sweet article. images and other words. Meditation is one of the most natural things you will ever do. simply name them and dismiss them and get back to the anchor. the concept is the same: as other thoughts work their way in.artofmanliness. The essence of meditation is simplicity.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness “Sit down. gently and attentively and returning to it immediately that you realise you have stopped saying or it or when your attention is wandering. you should spend time looking for a form that fits your lifestyle. The more edifying the lyrics. a concept album).com/. just don’t be put off by some of us who are advocates of a particular system. To avoid visual distraction. I have been meditating on and off for the past seven years and have found it a wonderful way to help deal with stress and anxiety. such as concentration. 2011 at 4:47 pm Those who are looking for a Western Tradition of meditation might also look to the Centering Prayer of Father Thomas Keating. 2011 at 11:09 pm I like to use music as my anchor in meditation. probably a combination of Insight & Guided meditation. with regularity. Usually I’ll turn all the lights out. http://www. You might start with your YMCA or try your local library for information on meditation groups that will be of help. http://www. Otherwise.

49 AW September 9. “If discrimination is long. one should make his decisions within the space of seven breaths. 2011 at 2:15 am Excellent Article. Everybody should read it. practice meditation to fin out with our own experience all the benrfits. 2011 at 1:38 am A few choice quotes from the Hagakure: Meditation on inevitable death should be performed daily. But doing such things as passing under the eaves of houses. In the words of the ancients. you still get wet. Every day when one’s body and mind are at peace. fresh and undelaying spirit. you will not be perplexed. dying of disease or committing seppuku at the death of one’s master. it will spoil. discrimination will never be brought to a conclusion. September 9. This principle applies to all things. 2011 at 12:29 am Buddhist meditation is pretty good. 51 Alberto Parres September 9. It’s just a mental exercise. One should go beyond this and depart from the norm. There is something to be learned from a rainstorm. one should meditate upon being ripped apart by arrows.com/2011/09/07/a-primer-on-meditation/ 14/24 . seven out of ten will turn out badly. When meeting with a sudden shower. This understanding extends to everything. being shaken to death by a great earthquake. Lord Takanobu said. 50 Leify E. ” Lord Naoshige said. I will permit it to pass over me and through me. being thrown into the midst of a great fire. A warrior is a person who does things quickly. With an intense. You don’t have to be a Buddhist to do this. spears and swords. And when it has gone past I will turn the inner eye to see its path. being carried away by surging waves. one will make his judgments within the space of seven breaths. Thakyou 52 Zeke September 9. I’m talking about the no-frills meditation where you focus simply on the breath and nothing else. “When matters are done leisurely. being struck by lightning. It’s called “Anapanasathi” (literally: “mindfulness of the breath”). When you are resolved from the beginning. but in this way one’s writing will simply be sluggish and stiff. falling from thousand-foot cliffs. rifles.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness I will face my fear. Where the fear has gone there will be nothing.” When your mind is going hither and thither. 2011 at 5:38 am http://www. And every day without fail one should consider himself as dead. though you still get the same soaking. you try not to get wet and run quickly along the road. The proper manner of calligraphy is nothing other than not being careless. Meditation today is not anymore an oriental attitude. but best.artofmanliness. It is western as much as cocacola. Only I will remain. It is a matter of being determined and having the spirit to break right through to the other side. It’s a very powerful exercise to boost your focus.

I offer her to drive her to the studio next week… After this article i am thinking about testing it by myself. Everyone is entitled to their opinion. I originally misread your original comment as being that you suffered from “tendinitis” (Frued…). what works for someone might not work for you or others. the point of meditiation is to go within in order to discover and work on who “you” really are. If you want to practice a Buddhist. Also. Sorry for the article in the comment section . Humanist. or even 5 or 10 minutes in the morning.spot on. there is such a wide range of meditative practices. so just do what works for you and don’t get hung up on the details. or other religious saying/sutra/verse/etc. Although I try to meditate every day.) Without sounding too “New Agey”. but many people have negative associations with meditiation based on pre-conceived notions. old chap. instead of “tinnitus”. If you’re Buddhist you should already know. New Age. Dan Siegel’s Mindsight is a great place to start for anyone interested in the science behind mindfulness in general — gets a bit heavy on the neuroscience detail at times for a lay audience. so just try to meditate whenever you can.my tip would be to simply find a few moments whenever you can.. The prestigious psychological journal “Emotion” devoted an entire special issue to the topic last year. then don’t do it. My girlfriend mentions that she would like to do it.com/releases/2007/06/070625193240. 56 Jason Marshall September 9. then go for it! Do what works for you. do some research before you take part in yoga/meditation/whatever. 53 Frank September 9. Christian. hearsay. If you don’t want to practice TM or repeat a mantra. while others do not. or outright lies. Also. As a parent. and social obligations are such that I might go weeks without meditating. and spiritual view points. 2011 at 7:17 am Don’t know specifically which research Frank is talking about. 54 duse September 9. then don’t do it. . sometimes work. 55 Gabe September 9. Eastern mysticism isn’t all it’s cracked up to be. parenthood.com/2011/09/07/a-primer-on-meditation/ 15/24 . and others have alluded to there is a great deal of scientific and acedemic research which shows the profound benefits that meditiation can bring. that you can try and adapt various techniques to suit your personality. emotional. Islam. As you. just try another technique. to use an Americanism. I would http://www. 2011 at 5:40 am I could give example after example of the harmful effects of this “peaceful” mind-cleansing.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness I have to agree with Andrew and his cynicism. Some people have time for a meditaition routine. but still pretty accessible. alluding to the fact that most people feel they are too busy to meditiate. or even just a relaxation and/or contemplative style of meditiation. basically spend some time with “you”. Kudos for pointing that out. or even involve a great deal of time. 20.htm gives just one example. Eastern Mystic. there’s a hell of a lot of peer-reviewed research attesting to the *benefits* — http://www. I can attest to the importance of “me time”. 2011 at 10:36 am @ Mike (Comment 12) Sorry. and I wouldn’t feel guilty about alloting 10.sciencedaily. false information.) 57 Jason Marshall September 9. @Ryan. Since each person is unique.it was meant only as tongue and cheek humor. 2011 at 6:44 am I thinking about starting yoga. but when it comes to mindfulness and a number of other forms of meditation. Try meditating for 5 or 10 minutes before bed. but I’ll pass. If you don’t get some “me time” you may go insane! :D @ Gabe. 2011 at 10:18 am @Andrew & Zeke. If you don’t want to pray on the Lord’s prayer.artofmanliness. or 30 mintues of “me time” to meditate. No reason to be so easily offended or defensive. I too have ringing sensations in my ears from time to time. myself. read. Meditation doesn’t have to be an elaborate ritual. if you’re not. or just relax.

meditationontwinhearts. it is not affiliated with any religion. some .co.once you have completed this process.meditatepeace. It would take pages for me to describe how it has changed me for better. acknowledge the feeling. legs slightly apart.com/meditation. feel them (not physically). 2011 at 3:08 pm I enjoyed this article and applaud you for promoting a healthy mind. Planetary Meditation for Peace) http://ppmaudiostream. One commentor mentioned using the corpse position used in yoga. Twin Hearts meditation (a.just try to not fall asleep! Breathing techniques are another great way to center yourself and quiet your mind by giving it a task to focus on (useful if you have add/ADHD or just trouble focusing) -there are many different methods of breathing as well as various breathing patterns…the Internet is full of resources to explore these options I’m partial to a 4-4 (as mentioned in the article) and a 1-4-3 pattern.html 58 Ilan September 9. http://www. consciously moving your awareness to each part and relaxing it . arms at your sides with palms facing up.htm Here are the guidelines for practitioners: http://www.dailymail. Though there are a few religious references. you have relaxed your body and primed your mind for further meditation or relaxation…. besides providing me with amazing sensory experiences of all sorts.uk/health/article-1281129/Tinnitus-Try- meditating.mp3 files. you could buy a CD.a. and can be practiced by atheists. but is exceptionally helpful for those who have trouble quieting their body in addition to the mind. 2011 at 11:27 am I have been practicing a version of this guided meditation daily. it simply makes use of these references to achieve certain purposes.htm You can read more about the meditation and its proven effects here: http://www. which discusses research showing that sufferers of tinnitus can actually benefit from meditation.org/planetarypeace. Hope you enjoy it! Let me know if you have any questions or feedback. and consciously tell yourself to relax that part of your body -continue this process with each part of your body. or even an app on your smart phone and listen to them through headphones while meditating (this also works for meditating in noisy environments). focus on them.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness recommend playing some nature sounds or ocean sounds when meditating.com/2011/09/07/a-primer-on-meditation/ 16/24 .org/ I urge you guys to try it out.htm Please keep in mind it is necessary to carry out these physical exercises before and after the meditation: http://www.com/exercises. 59 Nik September 9. I’ve introduced this meditation to dozens of people and they all have experienced positive effects and changes. Steps: lay in the position described above -bring your attention to your toes.k.this involves laying on your back. I have a few suggestions based on my experience and study of meditation. agnostics and people of any faith.meditatepeace. The 1-4-3 involves inhaling-holding breath- http://www. Here is an interesting article that I ran across several months ago. for a few years now. This is a useful tool for anybody.artofmanliness. moving from your toes to your head.

you can learn which meditations are best suited to you.I have found that if I try and go for a set period of time.I sit or lay quietly and meditate until I feel I have achieved something or until I feel I have done enough. Don’t judge thoughts: all kinds come. murder. lengths. indeed. I am now beginning to see some of the changes to my life from it. and in the long run help improve your lung capacity/function. it might be time to dust off those Rosary beads.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness exhaling in some multiple of this pattern: I use 3s as my multiplier. I never time my meditations. and find a few that work for you. but it is not the same. 2011 at 7:04 am I have been doing an 1hr breathing meditation everyday for 5 months straight now. I find that I have better focus. Sorry for the wall of text. Identify the changes in these feelings and what causes or contributes to them. start again at day 1. hate. I find that my emotions are more balanced. It can be overwhelming just let them float out away from you like a fart. one good mantra is one used by the Eastern Orthodox: “Lord Jesus Christ. a sinner”.before and after meditation. I can listen to my body it has changed my diet and I have lost weight and I also have found I have a more positive outlook about things in general. 2011 at 1:00 am For you Christians out there.be aware of the journey as much as the goal and don’t restrict yourself too much by focusing on time. Those high emotional events that I kept repeating in my mind are now far and few in between. sexual. This will help calm your mind and body. etc.artofmanliness. Your mind is cleansing itself and there’s a lot of junk that has got to go. Take your time and discover things. hate revenge. 62 Evan M September 11. 63 Brent September 12. at the same hour: preferablely for the same time length (yet. And for those of you who are also Catholic. I got the idea from the Los Angeles Zen Center and found it to be helpful. By becoming aware of how to achieve different states. what your state of mind is. try to identify how your body feels. The best change of all is that I know can hear my voice. so that translates to 3s inhale deeply-12s holding breath-9s slowly exhaling. practice it for 1 minute) If you miss one day. This is http://www. you can find some nice ones with wooden beads that any real man would be proud to hang from the rear view mirror of his pickup truck. If the pretty ones given to you by Granny for Confirmation aren’t quite your thing. 61 Gary Huber September 11. Nothing changes. All part of the great tradition of meditation. This was no easy task in begging my monkey mind fought like hell. I don’t let little things take my mind away from my tasks. I don’t get angry or sadden like I use too. 60 Fernando September 10.com/2011/09/07/a-primer-on-meditation/ 17/24 . You could even spend a year or two to pop out a magnificent beard like those sported by the Russian and Greek monks. Son of God. -try and notice the differences in your mind an body with each different breathing exercise* ***this can be applied to all meditations. 2011 at 7:29 pm I would suggest anyone trying Meditation for the first time to make this committment: do it for 100 days straight.hopefully it is useful to someone. 2011 at 4:34 pm @ other Evan (#48) We can all learn a thing or 2 from the Bene Gesserit. intervals. Start small I started at 20min a day before working up to an hour 2. I succeeded on my third attempt in 2006. Most importantly: don’t feel rushed or pressured to achieve some transcendental state. if someday you’re unable to. 1. Experiment with different patterns. finishing early leaves me worrying about finishing out that time rather than the meditation itself. have mercy on me.

Some times you will have a great session focused and relaxing. We are called to communion. The two biggest stumbling blocks to meditation and prayer are boredom and a spirit of busyness that tells us we are accomplishing nothing. if I had time. we find our truest destiny. Like thoughts each mediation session is just another passing that has come and gone. But then again. In my experience.dhamma. September 15. 2011 at 6:16 am If you don’t have any inhibitions or qualms about visiting a Buddhist temple. 68 Larry F. You’d be surprised at how many there are in the US and how close one may be to where you live. because I feel that they have a lot of stress built up that they do not want to express. things that only come with great challenge and discipline here on Earth will be as plain as the nose on your face. i spoke to a monk who once stated that learning meditation via books/tapes is the equivalent of learning to swim in a bathtub. 2011 at 11:44 pm by definition the description of insight meditation was slightly misleading.. for those who would like to do a crash course in insight meditation visit http://www. school and just life in general. Even God is a communion of three persons. just because I worry a lot and I am always stressed about something. Honestly. I believe we need to put our other problems into perspective and remind ourselves that it is okay to put them on hold. Also. desire and selves. some women would rather see the true emotions of their men when something is upsetting them. 2011 at 5:30 pm When I meditate I generally lie down on my back in the corpse position and use a variety of mindfulness meditation techniques.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness the minds way of doing it 3. In the next life. remind yourself of the importance of what you are doing. “live” http://www. 2011 at 2:28 pm Great article. One thing to note about Christian meditation is that it is less about finding “yourself” and more about finding God.com/2011/09/07/a-primer-on-meditation/ 18/24 . another good source for meditation training can be as close as your nearest Thai wat (or Lao wat). Many of them offer meditation classes for free (or for whatever you want to donate). Never compare or judge meditation sessions. Thus by going inward. I live in Northern Virginia and I know of at least three between 15-60 minutes drive from my house. I am the type of person who would love to perform yoga several times a week. I’ve used the techniques in both of these texts to achieve good results in augmenting my other. one of the main goals of insight meditation is to rearrange negative habit patterns of the mind which have been so deeply engrained that persistent repetition is require to receive any significant gains. 2011 at 9:34 pm It is important for men to meditate. Everyone should try meditating at some point. I think that both men and women should engage in some form of meditation several times a week to relieve stress and negative vibes that may occur over the course of the week due to work. It helps me focus throughout the day and the position is also good for my back.org and look up any available courses that are held near you. 64 Vince September 12. Good luck with your meditations………. As for books.artofmanliness. 66 Jake Rhodes September 13. we are truly going outward to seek the Lord. I try to do this everyday for 15 minutes or so. take a look at Ming-Dao Deng’s “Scholar Warrior” and Daniel Reid’s “A Complete Guide to Chi-Gung”. because they feel it will make them look less manly. they don’t proselytize or try to convert you to Buddhism. a 10 day crash course in insight meditation will give you a solid foundation from which to continue work. I don’t think that’s even possible. 65 yasser September 12. 67 jersey_girl September 14. In finding the Lord. Before meditating. other times your monkey mind will keep you busy till the last five minutes. I think I would be more calm and less of a worrywart.

she can too. you better be giving her the time she deserves as well. mantra or affirmation you want on them could have a similar effect when used in the same manner. comic traditions hold that Bane meditated to increase his minds powers. any time I get to meditate. I have a blog for those interested as well. 71 Ray September 21. 73 Alex September 28. Take turns watching the kids. 69 Larry Li September 15. In fact. Explain to her why you think meditation could help. 2013 at 3:34 pm @Matt LOL. 70 JTGrace September 16. but doesnt want to give you yours. don’t they? 76 Pandey September 6. I just need to actually sit down 74 Matt January 2. If shes happy to take a break. I am not an overly religious person any more… alright I may or may not burst into flame setting foot in a church again but I do find that breaking out the beads and going through the routine brings a sense of calm with it. 2013 at 9:28 pm Batman meditates.artofmanliness. I could speculate that using similar beads and placing whatever thought. 2011 at 8:42 am Great article. If meditation ends up helping you out (it almost definitely will. I know it’s healthy. and together you will work out a way to make it happen. Unrelated. 2011 at 5:12 pm I’ve been telling myself to ‘get into’ meditating. I can http://www. when your stressing out over taking care of a family) it will become indispensible to the whole family. Take care. Very interesting. Thank you for sharing again. 75 Lenin August 8. 2011 at 7:34 pm Growing up Catholic this gives more insight to praying the Rosary.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness training.com/2011/09/07/a-primer-on-meditation/ 19/24 . Its crazy what a little calm collectivity can do for your stamina. I know it’s good. good introduction for the masses! Thanks for sharing! I am a long time meditation practitioner as well and the practice has allowed me to overcome my own OCD and much much more. Now. 2011 at 3:37 pm @Ryan: Make it a equal opportunity thing. you need to talk to her about that. whatever. On the other end. 2011 at 9:52 pm Thanks for sharing. And it would be nice to cut through the clutter of an over-stimulated mind. 2013 at 9:50 am For people trying to find an easy method of meditation…look no further than Osho Active Meditations. 72 Horse September 27. For Example: Nataraj Meditation : It is an hour long technique involving dancing and then relaxing deeply. my confidence shoots up and I go into Action/fight movie-mode. make a deal with her that if you get your meditation time. ‘Nuff said.

that bringeth forth his fruit in his season. Download the Music for Osho Nataraj Meditation and start investing one hour everyday for yourself. well-adjusted men on the planet. For guided meditation. rather than just telling everyone to ‘empty your mind’ and ‘relax’.com/2011/09/07/a-primer-on-meditation/ 20/24 . Cheers :-) 77 Chris October 29.org/wiki/Flow_(psychology) http://www. It’s easier to understand with a chart. I incorporate mindful meditation and guided meditation in my daily life. going into “hack mode” for computer programmers.thewayofmeditation. low difficulty) there is a state of restfulness. On the left side is the difficulty of the task. 81 Ben February 10. 79 Gita December 8. Chris 78 Kyle November 19. Regards. high difficulty) there is a small section of “flow”. 2014 at 9:58 am Excellent article. that thou mayest observe to do according to all that is written therein: for then thou shalt make thy way prosperous. and in his law doth he meditate day and night. only realize it afterwards (once you realize you’re in flow. 2014 at 11:26 pm One of my favorite orchestra directors was fond of a philosophy called “Flow State”. Joshua 1:8 This book of the law shall not depart out of thy mouth.artofmanliness. Near the origin (bottom-left). 80 Tab January 31. It’s nice to see that there are people with an actual grasp on the topic.com. there is an excellent free guided meditation resource at this website http://www. or any other heightened state in which the skill level and difficulty of task are extremely high. but thou shalt meditate therein day and night. The theory is about a state of mind very similar to meditation. and whatsoever he doeth shall prosper. low skill) there is a state of anxiety. 2014 at 2:36 pm Why aren’t Buddhist monks manly? I find the Shaolin temple to have some of the manliest. and on the bottom is the skill level of the person. his leaf also shall not wither.au/guided-meditations.22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness use the word miraculous to describe it’s impact.html 82 Tim February 27. but think of a simple rectangular graph. and then thou shalt have good success. 2013 at 5:52 am Brahma Kumaris centres offer courses in meditation and spiritual knowledge…There is practise of meditation that relaxes the mind and nurtures a healthy balance between our inner and outer worlds. Not oly do we need to meditate it is important what we meditate on… IT MUST BE GOD’S WORD. your mind goes into a state of “effortless attention”. you aren’t). above that (high difficulty. In the top right (high skill. really. I can’t put a picture here. It’s probably better if you allow yourself to drift. http://en. And he shall be like a tree planted by the rivers of water.wikipedia. in the bottom right (high skill. there is a state of boredom. 2013 at 4:52 am Great article. It explains “being in the zone” for sports (or music). Meditation doesn’t exactly require calm or a blank mind. Psalms 1:2-3 But his delight is in the law of the LORD. So many people don’t realize that there’s way more than just one kind of meditation. 2013 at 8:26 am The Bible was the first to teach meditation for sucess. One important thing to note is that you cannot know when you are in flow state.

artofmanliness. I used to concentrate only on my breath when I was suffering from insomnia (and depression) and was quite surprised that this is actually a meditation technique but I have a hard time with Insight.. check out ‘The Quiet Caucus.html 84 Kylaila March 21. 2014 at 4:00 pm thanks for article.. But I admit I haven’t put too much effort into it. Meditation is for hippy’s and yoga freaks… but now I can also show him it is for the manly man….com/2013/07/25/tim-ryan-quiet-time-caucus_n_3653247. Subscribe Join 170. I have been looking for a way in to meditation for my son. yeah thanks… I teach a meditation called iRest Yoga Nidra (guided)… as an addit.264 subscribers! RSS .22/3/2014 How to Meditate: A Beginner's Guide | The Art of Manliness 83 andrea March 19. I just cannot bring myself to associate freely without my input. That’s another one to include into your very good intro on meditation.com/2011/09/07/a-primer-on-meditation/ 21/24 . as I am quite comfortable with my thoughts Leave a Comment Name * E-mail * Website Submit Previous post: Auto Troubleshooting: What’s Leaking from My Car? Next post: Kids Need Room to Roam: Tips on Taking Your Little Ones Camping Enter your email address. thanks again.huffingtonpost.. 2014 at 4:11 am Thanks for this simple. but great compilation! I use mainly mindfulness and Affirmation.Or subscribe in your reader! Art of Manliness on Facebook http://www. twice a week.http://www. where Warriors at Ease and a couple of Congressmen have taken meditation to Capitol hill.

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