“Sometimes, simply by sitting, the soul collects wisdom.” – Zen proverb

Meditation is a exercise, where you focus your attention at only one thing. Contrary to everyday life, where you get bombed with information and interruptions. Too much information and interruptions are bad for your focus and concentration. Meditation is also a tool for learning about yourself and for growing.

Since the 1950 many studies have been made about the topic. How it works is still unclear. But the benefits have been proved scientifically. Among those are following:

  • decreases stress; fastens the recovery from stress and increases stress resistance

  • reduces anxiety

  • increases creativity

  • puts things into perspective

  • increases focus and you can concentrate better

  • decreases depressions symptoms

  • decreases insomnia symptoms

  • reduces pain

Those are the scientifically proven benefits. In addition to those, others also get mentioned. You realize that thinking isn’t the only brain function. You get emotionally more stable. People will think of you as a more enjoyable person, because you pay more attention and aren’t easy distracted.

There are many meditations techniques and schools. The techniques can be divided into two groups:

  • passive techniques: you sit or lie

  • active techniques: involve physical movements and reciting

The most simple meditation technique:

  1. Warm up and stretch

  2. Lay down on your back. Lay your hands stretched next to your body. Your hands point to the ground. Your legs should be stretched and hips wide apart.

  3. Close your eyes

  4. Count your breath up to 10. Breath in – 1. Breath out – 2. Breath in 3 and so on up to 10. Then start again. Take deep and long breaths.

  5. While you count, concentrate on your breath. I mostly concentrate on the feeling that I get from air flowing through my nose.

After a couple of minutes you reach a state, which can’t be described. But than you reach the state, you will immediately know that you reached it.

Stretching before isn’t necessary with this technique, but helpful. To get the all the benefits you have to meditate regularly, over a timespan of at least 2 months 15 minutes a day. So make it a habit. Or even better, replace a bad habit with it. For example, masturbation, watching too much television, eating fast-food and so on. Reward yourself after your meditation, to associate positive feelings with it.

Start with baby-steps. The first times meditate 5 minutes; after that 10 minutes and so on. Challenge yourself to meditate everyday for a week, a month, a year. Make it a game.

There is no best time for mediation. There are but 3 preferred times.

  • After you wake up, as a good start in the day

  • Shortly before you go to sleep, to complete the day and to get better sleep

  • After work, as a separation line between work and life

Call on action:

  • Meditate and measure the first time how long you can do it!

  • Try meditating everyday for one week. Find out if it helps you and if you want to do it regularly!

Your man,

– Gaius Wolf



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