<h1>The only reason people meditate and encourage others to is because there is SO MUCH to gain from this OH SO simple practice. Below is a list of what I've learned. I hope you learn something from this - then go practice! </h1>

Here are a few things I've learned after 1 year of practicing daily for a minimum of 5 minutes each time.

https://www.youtube.com/watch?v=UebFVkalfw8&t


- Focus on one part of body for tactile sensation. Could be stomach, nostrils or chest. 

- Inhale should be half the length as exhale. Let the air come in and let it go out, don't force it.

- Seating or laying position doesn't matter, just get in a comfortable position that u can hold for desired length.

- Timer is optional. Great for getting started. (I still use it)

- If the mind wanders off the breath or focal point, gently bring it back to focus. Each time u lose focus and bring it back, your mind gets stronger.

- When ur done your practice, you've got to implement that calmness of being into your day. Remember to come back to that feeling of calmness'often. Make it a habit.

- Meditating for 1 minute is better than 0 minutes, so if you don't have, do 1 minute. 1 minute then usually turns into 2-5+ out of sheer pleasure.

- The only reason people don't meditate is because they don't meditate.

- 45-60 min is the upper limit for even advanced meditators. Don't feel you need to go longer than that. Learned this one from Allan Watts.

- If your foot or leg falls asleep during longer meditations, slowly move into a new position that feels good. Then try a  new position next time u meditate where u think ur foot/leg will not fall asleep. Recommends using a pillow under ur butt to prop yourself up and take angle pressure off your ankles and feet.

- Listening to soft music is fine, because it's easy to not focus on but also blocks out outside distractions. Let it be a tool. I suggest binaural beats. Spoken word audio tracks however can take your attention away from ur focal point because our minds tend to latch on to words and want to follow them. The best spoken word meditation tracks that I know of are headspace, where there is a lot of silence.

- Good things come to those who meditate, because in meditation there is no resistance, just beingness.

- Make it a habit by doing it every morning for just 1-2 minutes. Use ur timer.

- If u can do it before bed each night as well, even better. Finishing ur day with it is a good idea, but requires more willpower until it becomes a habit.

- Do the longer ones with a friend or use spoken word audio tracks, like listening to Allan Watts.

- Read your goals or write in your gratitude journal after u meditate. Do not check social media.

- Combine meditation with other life hacks like cold showers and you'll be taken to new levels often. A new standard of life will be shown to you. 

- Gratitude is unconditional. Being excited for life isn't predicated on circumstance. Being excited for life is predicated on where you're focusing and where you're focusing is just a choice. So being excited and grateful really is just a habit.

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