Free Guided Meditation #1: How to Meditate

19 Comments

In this first free guided meditation video, I take you through the exact simple steps of how to meditate.

But in addition to that, I also teach what meditation is, a major misconception, and why meditation is a massively self-destructive force (watch the video for why). And of course, how to use it to open up those gaps between thoughts ~ to reveal your own bliss and joy that resides there.

Before you play the video, I would suggest to you to take this very seriously. Don’t just play the video for a few seconds to see my winning personality ;-), but really make sure to block out the time to do this. Play the whole thing. Because, once you have watched the video, and followed along with me,  you will be able to take what you learn and meditate every single day from now on.

Free Guided Meditation #1

Here are the ingredients:

  • A quiet place to sit for 15 minutes
  • A distraction free environment
  • An upright, comfortable sitting posture

The Meditative Experience

As I was recording this meditation for you I experienced a very profound and “deep” state of being. I felt my “heart center” open, and a very warm tingling throughout the body. Occasional tingles would run up my back, and gently reverberate downward again. It was a peaceful and joyous experience.

BUT, I have had equally important meditations where I felt the exact opposite of this. I’ve felt impatient, uncomfortable, even angry during meditation. Just know that whatever you might feel during meditation is fine. Just observe it, and allow it to be.

If you do experience any so-called “undesirable” or “negative” sensations, it’s most likely your mind fighting you back. It’s unwilling to submit to your command, having been so used to controlling you for all these years. You are in control. Sit with the feelings, and accept them as happening. Sit. Breathe. Relax.

It’s all part of the journey.

How did you go?

When you have completed the meditation, please share with us how you went with it. I’d love to hear your experiences in the comments below. And for more practical information, you can go to my meditation page.

17 Comments… add one

  • Fabiola Jun 14, 2014

    Hi!! I just wanted to thank you for your fantastic videos! I have been doing meditation for a while, and felt at times a little bit lost! But you have opened a new horizon and I’m truly grateful!! A hug from Mexico

  • konstantine Mar 16, 2014

    Greetings Jim

    Great to see a new video that really gives more dimension to the chattering monkey mind and answers to how to deal with the thoughts while attempting to meditate.
    I want to give you a little more background, on my situation.
    I left NY in 2012 , I was obese i weighed 514 lbs.
    I went to North Carolina to learn how to lose weight at a medical treatment center. In the process I left my friends and family behind, I broke up with my fiancee and started over in some place strange .
    After much study and change of diet
    in five months I lost 100lbs cooking for myself and exercising , I now weigh 370lbs.
    Everyday is a struggle with my weight and my diet.
    When I moved from North Carolina to Texas , the reason was financial.
    I could not find work there so I moved in with family in Texas.
    I did not want to be in Texas.
    So the stress of change and being in a new place created more anxiety and the progress I made with lowering my blood pressure and changing my diet was starting to fade.
    I started taking my medication again thinking it was a physical and not a psychological issue. Later I realized that my body is directly affected by my mind.
    I fell into my old habits , not food so much , but I started to smoke and drink again. Something I stopped over two years ago. I started self medicating to deal with the stress.
    Instead as I am sure you can tell , this made everything worse. Stress and anxiety were more prevalent and it became the snake eating its on tail scenario.

    When I found your video , I felt relaxed and found an effective way to control my stress.
    It was great and I was able to stop smoking an drinking and start relaxing.

    Meditation I found helps and it gives a foundation for a way of living and thinking , but meditation is not a talisman to turn to every time one feels anxious or stressed.

    I am learning this the hard way.
    I have turned to your website countless times when I feel I am losing a grip on my anxiety. Or when what I have learned does not feel like it is working.
    Anxiety and fear of loss of control made my heart rate and blood pressure rise.
    As I stated earlier I found a way to slowly go off my medication for hypertension on my own .
    I do not advise this .
    I have done it with my doctor in North Carolina and I am careful to see if any changes take place I monitor my heart rate an watch it to make sure I am not endangering my health.
    Meditation , breathing exercises and a good diet will help change your heart rate.
    But these things must occur in combination otherwise your health will show a change.
    Diet can affect stress levels , I recently discovered a sensitivity to caffeine that affects my anxiety so I stopped having coffee.
    I recently had eaten some dark chocolate which has caffeine thinking it would not affect me.
    The anxiety returned.
    The Meditation helped to moderate the blood pressure which rose as a result of the anxiety but not enough.
    I was not in any danger , but it was disappointing to see all my progress disappear in one evening.
    The fear and stress from this change became self fulfilling with every time I took my blood pressure and I started to feel despair.
    I am wondering if I am approaching this incorrectly , am I confusing the order of how to use meditation. Or better yet how to incorporate it in my life.
    I used meditation as a way to manage and maintain my blood pressure / but my blood pressure fluctuates , either from stress , the battle with my weight , my diet and the discontinuation of my medication.
    I feel perhaps I am trying to change too many things at once and this is causing my stress levels to become unmanageable and the meditation can not effectively change this .
    What can you suggest to help me out of this ?
    I appreciate your website and look forward to your reply.

  • Priya Feb 7, 2014

    I have been doing lesson 1 of meditation for a couple of days. It’s relaxing and it helps my mind to focus. Thank you.

    • Jim Feb 11, 2014

      Hi Priya, you’re very welcome. I’m glad it helps :-)

      Jim

  • konstantine Jan 8, 2014

    greetings
    i have suffered from anxiety and panic attacks for the last three years
    at first i thought i had hypertension and my doctors prescribed beta blockers etc.
    then after some time i isolated the anxiety was linked to tension , stress and a sense of panic that arose from big changes in work , diet and relationship.
    when i figured it was my mind or chemicals affecting my physical state i stopped taking the meds
    i was desperate and started looking up transcendental meditation websites , all were expensive and the technique worked like a religion rather than a method or way of living .
    in a last ditch effort i looked on youtube and there was your video.
    your calm tone , and reassuring questions made it a way to think and visualize the process as it unfolds .
    You changed the way i perceived my mind , my heart rate and blood pressure slowed and lowered .
    I then learned to control my anxiety , without alcohol , without cigarettes or medication .
    Thank You
    sincerely Konstantine

    • Jim Jan 19, 2014

      Konstantine, thank your for your heartfelt comment here. I really appreciate the feedback, and I’m super-happy for what you’ve achieved. Much respect.
      Well done,
      Jim

  • alison Aug 26, 2013

    thanks for uploading this,can you explain the difference between meditation,self-hypnosis and TM thanx

  • Laith Bliss Feb 5, 2013

    Very cool, I’m sure you’ve led an interesting life ;)

  • Austin Aug 10, 2012

    Wow! I’ve tried meditating unsuccessfully many times in the past, but this time was way different.

    I listened to this video with this music playing in the background (http://www.youtube.com/watch?v=mhqx0zLzvdU&feature=plcp) and I really fell into a deep state of meditation.

    I could feel the tingling and relaxing. I am so clear-headed right now, thanks!

    • Jim Aug 12, 2012

      Austin,

      That’s awesome! Glad you liked it.

      I’ve got my own soundtrack that you can listen to as well. But it will take you a little deeper… The Accelerated Meditation.

      I checked out your site the other day too, and loved it. Got a lot of great stuff on there. Keep it up!

  • Jeff May 23, 2012

    Thanks for posting this Jim. I enjoyed the combination of lesson/meditation. Any chance you could do one that’s just meditation?

    cheers
    Jeff

    • Jim Jul 10, 2012

      I will put that on the action-item list.

  • Joy May 9, 2012

    Hi, Jim!

    I was enjoying your lesson greatly. Just watching the video makes one feel relaxed as if he were meditating himself. Thank you for sharing this wonderful work with us!

    • Jim May 9, 2012

      Joy (what a beautiful name!)

      Thank you so much. I’m pleased you got that from it :-)

      Jim

  • Shilpan May 8, 2012

    Amazing video Jim. I really enjoyed it. I am sharing it on tweeter, facebook and G+. I look forward to more videos in the future.

    • Jim May 8, 2012

      Hey, thanks Shilpan. I appreciate it.

      I was talking to an Indian gentleman the other day and we got to talking about yoga and meditation. To him, both his yoga and meditation practices were ingrained disciplines. He practices every day, as routinely as he would brush his teeth.

      He noticed the differences between peoples from the East, and people from the West (he now lives in New Zealand). And westerners (without a discipline) have lost their connection with self, allowing the chattering monkey mind to run the show.

      And I found it very interesting, given the current state of the western economies. It’s a reflection of the collective western mind.

      Practicing a spiritual discipline is very important for humanity moving forward. Thanks so much for watching the video. I have more meditations on the way!

      • Shilpan May 14, 2012

        Agreed wholeheartedly Jim. Yoga and meditation can bring inner consciousness and much needed balance to live simple yet happy life.

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