How To Meditate For Beginners Guide

How to Meditate for Beginners
How to Meditate for

Beginners
by Matt Valentine - Get email updates of new posts here
Meditation is all about the pursuit of nothingness. Its like the

ultimate rest. Its better than the best sleep youve ever had. Its a
quieting of the mind. It sharpens everything, especially your
appreciation of your surroundings. It keeps life fresh.
-Hugh Jackman
There are techniques of Buddhism, such as meditation, that anyone

can adopt.
The Dalai Lama
Meditation can help us embrace our worries, our fear, our anger;
and that is very healing. We let our own natural capacity of healing
do the work.
Thich Nhat Hanh
Table of Contents
What is Meditation? ....................................................................................... 4
Why Should I Meditate? ................................................................................ 6
1. Total Rest ................................................................................................. 7
2. Insight ..................................................................................................... 8
3. Additional Benefits of Meditation and the Scientific Research on
Meditation: ............................................................................................................ 9
How to Meditate ............................................................................................ 11
Mindful Breathing Meditation .................................................................. 11
1. Find a comfortable sitting position ................................................... 12
How long should you meditate? ............................................................ 15
Walking meditation ................................................................................... 17
How to Practice Walking Meditation .................................................... 17
Other forms of meditation ........................................................................ 19
Whats the Difference between Mindfulness and Meditation?................... 20
Frequently Asked Questions About Meditation ........................................... 21
Additional Resources ................................................................................... 25
More Guides and Posts ............................................................................. 25
Books ......................................................................................................... 25
The Little Book of Mindfulness ................................................................ 26
Zen for Everyday Life ............................................................................... 26
Meditation Cushions .................................................................................27
More from Matt Valentine and Buddhaimonia ........................................ 28
Zen for Everyday Life .......................... Error! Bookmark not defined.
Living Zen SpiritComing in January ..................................................... 29
What is Meditation?
Meditation has been practiced for thousands of years and by people all
across the world. There are many different forms of meditation and so
it can seem difficult to nail down exactly what meditation really is.
But, ultimately, they all come down to one major idea:
A mental technique characterized by absorption of the mind on an
object (either mental or physical) and used to develop or maintain a
state of mind.
When I say absorption, I mean primarily the mind becoming
completely and utterly concentrated or focused on that particular
object or objects. Its that absorption which is the central characteristic
of meditation. No matter what form of meditation, this complete
absorption of the mind on something is there.
Also, you dont even have to be sitting down to
meditate. Mindfulness, the central component nearly of all Buddhist
meditation techniques and schools, particularly Zen and Vipassana, is
essentially keeping ones attention alive to the present moment.
For that reason, mindfulness can be done anywhere and at any time.
Sitting, walking, driving, eating, and cleaning are all great examples of
effective mindfulness activities. Simply practicing mindfulness is itself
a form of meditation.
That isnt to say that anything can replace sitting in meditation
though. Sitting meditation, as the simple practice of sitting and
practicing meditation is typically called, is the most concentrated of
meditative exercises. Sitting meditation allows the practitioner to
attain the highest state of absorption, or the deepest states of

meditation (simply put, its more effective), and is therefore practiced
more than anything else.
How to Meditate for Beginners will cover the most basic and
fundamental of all meditation practices: the practice of mindfulness
meditation.
Mindfulness meditation is a form of Buddhist meditation, having
originated more than 2,500 years ago with the Buddha in the area
around India and Nepal, and it has remained the central meditation
practice for all Buddhists up to the modern day (Buddhist meditation
techniques being the most popular, well-known, and highly developed
of all meditative practices).
To learn more about mindfulness, read What is Mindfulness? A Guide
to Mindfulness Meditation.
Why Should I Meditate?

So, why should you even bother meditating? Meditation is the practice
of looking deeply. Looking deeply into ourselves and the world around
us. Overall, it allows us to realize the fundamental ingredients for
peace and happiness.
Meditation essentially has two major purposes:
Complete Rest and Relaxation A full recharge of the body.

A fully rested and totally peaceful state beyond what sleep can
give us.
Deep Insight Once complete rest and relaxation is attained,

the realization of wisdom (receiving insight) is the next
stage. This is the ultimate purpose of meditation and
what leads to discovering true peace, happiness and
freedom.
The benefits of meditation are vast, to say the least. The major benefit
is as the master tool in the practice of attaining true peace and
happiness. This is because meditation is both the practice of receiving
deep insight and total rest, both which help contribute greatly to our
continued peace and happiness.
On top of that, scientific research has begun showing other benefits as
well, making it invaluable for optimum health and overall mental and
physical performance.
1. Total Rest
This first benefit is why meditation is becoming increasingly popular
in the West. I love this explanation by Thich Nhat Hanh in The Miracle
of Mindfulness: An Introduction to the Practice of Meditation on the
restful qualities of meditation:
Why should you meditate? First of all, because each of us needs to
realize total rest. Even a night of sleep doesnt provide total rest.
Twisting and turning, the facial muscles tense, all the while
dreaminghardly rest! Nor is lying down to rest when you still feel
restless and twist and turn.
It is possible to find total rest in a sitting position, and in turn to
advance deeper in meditation in order to resolve the worries and
troubles that upset and block your consciousness.
Meditation provides for us the feeling of total rest and
relaxation that so many of us crave but cant seem to get no
matter what we try. Sitting down to watch TV at the end of a long
day, sleeping in, taking a day just to be lazy and do nothing. We try so

many different things and yet none of them really make us feel 100%
fully rested.
This is because the problem exists primarily in our minds. We
therefore need to use a technique that recharges our minds, not just
our bodies. This is the practice of meditation.
After a session your mind is quieter and at greater peace. With
continued practice, chronic stress and anxiety gradually disappears
until all thats left is peace and happiness.
This is a major benefit of meditation in our modern society. Were
always rushing around. Trying to get more done, in less time and
better than the last time we did it.
We need to have (at least) a moment to ourselves every day in order to
help us achieve total rest and relaxation. This simple practice allows us
to do that.
2. Insight
But meditation has a much deeper purpose. Meditation can give
rise to deep insights about the true nature of yourself and
the world around you.
Insight means wisdom gained through direct (personal) experience
and is a sort of realization one receives through practice. Thich Nhat
Hanh had this to say:
Someone might well ask: is relaxation then the only goal of
meditation? In fact, the goal of meditation goes much deeper than
that.
While relaxation is the necessary point of departure, once one has
realized relaxation, it is possible to realize a tranquil heart and clear
mind. To realize a tranquil heart and clear mind is to have gone far
along the path of meditation.

The insight one receives as a result of meditative
practice leads to true peace and happiness. But not just peace
and happiness- freedom. Receiving deep insight into the true nature of
things frees you from attachment and suffering. This is true freedom.
Unbreakable freedom.
Examples of insights you can receive from practice are the insight of a
deep-seated sadness, hatred, or fear. And more than just a practice
which allows you to notice things, through regular practice the mind
can then heal itself of this sadness or fear. This is part of why a regular
practice can bring you such peace and happiness.
What other kinds of insights can you receive? They all essentially come
together under the umbrella of realizing, or coming back in touch
with, your true nature. I wont go into this part in too much detail
because its beyond the scope of the How to Meditate for
Beginners guide, but if youd like to read (or listen) more on this you
can check out Episode #1 of the Zen for Everyday Life podcast: How
to Be Yourself in Every Moment.
Wiping away all illusions to connect with the ultimate in some sense
(whatever you consider the ultimate to be), this is ultimately what a
spiritual practice is. And meditation is the cornerstone of all spiritual
practice.
3. Additional Benefits of
Meditation and the
Scientific Research on
Meditation:
Over the past twenty years, researchers have discovered a number of
benefits linked to the practice of meditation. Such as:
Improve your focus and concentration

Lower stress and anxiety
Improve creativity
Increase empathy and compassion
Improve memory
Reduce the decline of cognitive functioning from aging
Its also been linked to large amounts of grey matter, which increases
positive emotion and improves emotional stability
You can read more about the scientific benefits of meditation below:
Scientific Benefits of Meditation 76 Things You Might Be Missing
Out On at Liveanddare.com
20 Scientific Reasons to Start Meditating Today at
Psychologytoday.com
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Photo credit: Paul Davis
How to Meditate
So, now we know what meditation is and why we should be practicing
it regularly. But how do we actually do it?
As this is a primarily beginners guide, Ill be focusing on the most
fundamental of meditation techniques: mindful breathing.
But, Ill also take a moment to cover another nourishing mindfulness
practice: walking meditation. Plus, Ill quickly cover a few other
prominent Buddhist meditation techniques and other mindfulness
techniques for you to explore.
Mindful
Breathing Meditation
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Mindfulness popularity has exploded over the past decade. Nowadays,
the likelihood is if you hear that someone you know is meditating,
theyre practicing mindful breathing. These are the basic instructions
for practicing mindful breathing:
1. Find a comfortable sitting position

First, find a quiet place where you wont be interrupted. You can then
take one of a number of different positions. For simplicity sake, shoot
for starting with the half lotus, alternating legs, and then move on to
the full lotus.
If you are unable to sit in the full or half lotus position then simply sit
in a chair as described below. Here are sitting instructions:
Full lotus: The full lotus position makes your body into a
tripod, making it by far the most stable or sitting positions. To sit
in the full lotus position, sit down in a typical cross-legged
position. Now, take your left leg and place it on top of your right
thigh. Next, take your right leg and place it on top of you left
thigh. This lifting of the second leg will be very difficult at first,
which is why I suggest starting with the half lotus.
Half lotus: In order to sit in the half lotus position, just place
your left leg over your right thigh (or right leg over your left
thigh). You should alternate regularly with the right leg on the
left thigh. Eventually, with practice, it will become comfortable.
Or sit in a chair: If neither of these is possible you can also sit
in a chair. Make sure to plant your feet to the ground and sit with
your back straight. You can place a pillow or a zafu between your
lower back and the back of the chair to keep your back straight
here as well.
No matter what position you sit in, make sure to use a cushion of some
kind if at all possible. Id suggest sitting on a firm pillow or a
zafu (Ive included a link to the exact one I use in the resources
section at the end of this guide).
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Just sit on the last third or so of the zafu in order straighten your back
and bring both knees to the floor, creating the tripod. If you dont
do this one knee will stick up slightly while youre in the full or half
lotus position, sacrificing some stability.
Once youve found a comfortable and effective sitting position for you:
Loosen up: Now that youre in your seated position, relax. Take
a few deep breaths. Stretch your back, neck, shoulders and arms
a bit. Loosen the muscles in your face by forming a half-smile
and take a few deep breaths. Feel all of the tension roll off your
body.
Adopt proper posture: This is very important. Improper
posture can cause you back pain, obstruct your breathing and
even effect your concentration so make sure to take the time to
perfect the proper sitting posture. Your back and neck should be
straight with the top of your head pointed towards the sky. Let
your stomach relax. If you tilt your chin downward slightly (one
inch) you will gain greater stability as well.
Rest your hands: Depending on the tradition, different hand
positions are used in Buddhist meditation. For now, dont worry
about any of that and simply place your hands on your lap, palms
up, one on top of the other.
Eyes half-closed or closed: Look down a couple of feet in
front of you and then let your eyelids drop naturally. They should
end up about half to two-thirds the way shut. The reason you
keep your eyes partially open is so as to not invite lethargy and
doze off. You look down because it helps your eyelids lower
naturally which also keeps you from blinking as often.
Alternatively, if this feels funny or if youre having a hard time
concentrating, you can simply close your eyes.
2. Be mindful of the breath:

Now that you have the proper positioning and posture established,
youre ready to begin meditating:
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Be mindful of your in breath and out breath: Close your

mouth and breathe in and out through your nose. If a cold or
some other condition makes this uncomfortable then its OK to
breathe through your mouth. Breathe in, breathe out. Put
complete focus on your breath.Your breath is your object
of concentration (the thing you attempt to concentrate
on). Do not attempt to control your breath, simply observe it
silently. Your silent observation will slowly begin to calm your
breathing naturally.
Count each inhalation and exhalation: Inhaleone.
Exhale.two. Count the number at the end each inhale and
exhale. Count to 10 like this. If a thought distracts you, start the
10 count over from 1. When you get to 10, start over and attempt
to count to 10 again.
Count until your mind calms: Do this for as many weeks or
months as it takes until you can count to 10 repeatedly
with little effort. Then count each inhale + exhale as one.
Then, when that becomes easy, stop counting and simply follow
your breath. Dont rush this step, progress slowly. You are
building your power of concentration, which in Zen is called
joriki.
3. Acknowledge & Return:

Thats essentially the entire practice of mindful breathing meditation.
The only problem is, our overactive monkey minds arent so quiet to
allow us to focus on one point indefinitely, or even for more than a few
seconds, are they? If you havent noticed this yet, you will when you
begin meditating.
So, what do you do when youre trying to concentrate on your breath
while thoughts of dinner, the bills, and yesterdays argument keep
arising in your mind? Heres the remaining instructions:
Gently acknowledge any thoughts and

impulses: Thoughts will come, do not push them away. This is a
good thing; it means youre becoming more mindful. Meditation
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is acceptance, not avoidance. You want those things to rise to the

surface during meditation because that is when the real healing
will begin. Fear, anger and stress will rise to the surface so that
you can let it run its course and dissipate.
Bring your focus back to your breath: Imagine the thought,
feeling, or sensation floating passed you like a cloud in the sky,
then return back to your breath. This will be difficult at first and
youll lose focus constantly (every few seconds). Dont become
frustrated when your mind drifts, know that its a normal part of
the process. Keep at it, after a while your mind will begin to grow
quieter and you will start gaining control over your it. It may take
a few weeks or even months to begin noticing significant
improvement, but typically youll start seeing a difference within
just your first week or two.
Like ripples in a pond dissipating, as your monkey mind becomes

quieter you will begin to see everything around you more clearly. You
will feel more and more connected to the world around you and
discover a gradually deeper sense of peace.
Some days it will feel easy to sit and some days youll feel as though a
battle is being waged within you. No matter what happens know that
its just a part of the process.
There is no failing at meditation, only you making your best effort. If
you do that, youll see the incredible value of the practice and be better
off for it.
How long should you meditate?

So, how long should you meditate for? This is arguably just as
important as anything else weve covered, because the single most
important effort is to make meditation a daily practice.
My general advice is to meditate for 5-10 minutes, once or twice a day,
in the beginning. But, if youre experiencing any form of resistance to
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sitting (youre making excuses why you cant or shouldnt sit today),
then simply make the commitment to sit in meditation for 60 seconds.
That might sounds crazy, but it works. And remember, the most
important effort in the beginning is to make meditation a daily habit.
For more information on how to make meditation into a consistent
daily practice, check out this guide: 5 Steps to Making Meditation a
Daily Habit.
Increase your sessions by about 5 minutes at a time whenever you feel
comfortable. You should feel gradually able to sit down for longer and
longer periods. Work your way up to whatever timetable is best for
you, but if youd like a recommendation Id say somewhere around two
30-45 minute sessions per day. There should be no reason why you
cant do at least one 20 minute session per day.
Lastly, in the beginning you might find yourself counting the
minutes waiting for your meditation to be over. This is the wrong
mentality. I used to sit down and eventually grow twitchy and fidgety
when I knew my session was almost over. If this is happening to
you, try not setting a timer for a while. Just sit.
If youre too conditioned to get results in everything you do then a
timer during meditation can be counterproductive at first because all
youll want to do is think check! Thats off my list Theres no
benefit in that and meditation doesnt work that way. Just sit.
After a while this feeling will disappear and instead youll notice
yourself feeling like you could sit forever. And it will feel wonderful.
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Walking meditation
The practice of walking
meditation is exactly
what it sounds like,
walking in meditation,
and its essentially just
walking mindfully in a
specific way.
Walking meditation
has been done by
people of various
spiritual traditions for
possibly as long as
sitting meditation, and
its the second most common of all Buddhist meditation techniques.
Walking meditation is a simple but very nourishing practice. I love
walking meditation because you can do it throughout your day. When
youre walking in your home, from your car to work or vice versa,
running errands, or simply when going for a short walk outside.
Anywhere you walk you can practice walking meditation.
How to Practice Walking Meditation

These are the most common and basic walking meditation
instructions:
1. Decide where youre walking to: Fix your sights on a
location in front of you such as your car, a building, the end of a
room or street or a tree. Wherever it is, you want to walk with
mindfulness and purpose. Know that is where youre walking.
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2. Match your steps with your breath: Breathe naturally, see
how many slow steps you take for each natural inhale and exhale.
You can say in for each step on inhale and out for each step
on exhale. So in, in, in on inhale if you take 3 steps and out,
out, out on exhale for 3 more. You can also say a phrase that
calms you if you prefer. In that case, just match the number of
steps youre taking with syllables. So 3 steps could be be-atpeace.
3. Be mindful of your steps: This is mindfulness meditation in
action, so your point of concentration will be your steps. Put
100% of your focus into your steps. Youll want to put great care
into each step you take, so walk slowly. Thich Nhat Hanh says to
imagine your feet kissing the earth with each step. Take this
moment in for everything that it is. There is no past and no
future. Know that peace and happiness both exist in this
moment.
For more information, instruction, and various different walking
meditation techniques check out The Beginners Guide to Walking
Meditation.
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Other forms of
meditation
As I mentioned earlier, there are many different Buddhist meditation
techniques and even more forms of meditation and techniques in
general. Listed below are various guides and posts to different
practices you can explore (Loving-kindness meditation being the
second most well-known of all Buddhist meditation techniques):
1. How to Practice Loving-Kindness Meditation
2. How to Find Peace and De-Stress with a Simple Tea Meditation
3. The Mindfulness Survival Guide: 10 Powerful Practices for
Overcoming Lifes Challenges and Living Mindfully
4. Healing Through Understanding: How a Simple Meditation Can
Transform Your Mind and How You Relate to Others
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Whats the Difference

between
Mindfulness and Meditation?
OK, so youre probably wondering at this point- what exactly is the
difference between mindfulness and meditation?
To put it simply, mindfulness is itself a form of
meditation. Mindfulness is something you do as a form of sitting
meditation practice, but its also something you can do outside of
sitting meditation, during your everyday life.
So, what exactly is mindfulness then? Its two things- mindfulness is
both the quality of being, as well as the practice of keeping
yourself, alive to the present moment (or present moment
events). Thats why its used as a meditation practice (the most
fundamental of all meditative practices) but also something you can so
outside of sitting in meditation.
If youre walking, youre fully awake to the act of lifting, swinging, and
placing each foot down and youre aware of any thoughts, feelings, or
sensations that arise while youre walking. Living fully in the present
moment, not reflecting on the past or planning for the future.
So, why sit down to practice mindfulness if you can do it while
walking, cleaning and eating? Sitting meditation is the most
concentrated form of all mindfulness practices. It allows us to
enter whats often called in meditation, the highest state of
absorption.
Sitting meditation allows for the necessary level of concentration or
absorption, for deep insights to occur. That isnt to say that you cant
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receive insight any other way, just that sitting meditation is the best
vehicle.
Frequently Asked
Questions About
Meditation
Here are some of the most frequently asked questions about
meditation. Have a question but dont see it here? Feel free to contact
me here and Id be happy to help.
I cant sit still, how on earth am I supposed to meditate?
All the more reason that you need to sit! Those who have the greatest
difficult in meditation are typically the ones who get the most out of it.
This excerpt from Zen Mind, Beginners Mind sums up this point well:
When you are determined to practice zazen with the great mind of
Buddha, you will find the worst horse is the most valuable one. In
your very imperfections you will find the basis for your firm, wayseeking mind. Those who can sit perfectly physically usually take
more time to obtain the true way of Zen, the actual feeling of Zen, the
marrow of Zen. But those who find great difficulties in practicing Zen
will find more meaning in it. So I think that sometimes the best horse
may be the worst one, and the worst horse can be the best one.
The same thought keeps coming into my mind while meditating,
what does it mean?
Dont worry, this is perfectly natural. Mindfulness is more than just

being aware of your breath. Its about being fully aware of everything
21

occurring within this moment. Your thoughts, feelings, and various
sensations being a part of that.
If the same thought keeps creeping into your mind during meditation
then, as you do with any thought, simply acknowledge it each time it
comes to the surface and then bring your focus back to your breath. Do
this as many times as necessary. Youre letting the emotion run its
course.
Whether its fear, anger or stress, this is a good thing because its a
clear sign that your mindfulness is improving. If you stick to your
practice you will slowly and gently unfold your mind, watching all your
fear, anger and stress arise and allowing the natural healing process of
mindfulness to unfold.
Keep in mind though that to really work on this fully
you should practice mindfulness in your everyday life, not just when
sitting in meditation.
How long can I expect to meditate before seeing results?
It depends on what you consider results. In the most real sense, most
of us sit to acquire peace and happiness. This is the wrong way to look
at meditation, but Ill talk about that in a moment.
If youre looking to cultivate peace and happiness, the very first day
could make you feel more happy and peaceful. In all likelihood though
your first couple of weeks will be tough. Youll experience the monkey
mind, as its called in Buddhism, at its greatest intensity.
Ultimately it all depends on how quiet (or loud) your mind is going
into meditation practice. Either way, dont judge yourself. It doesnt
matter how quiet or loud your mind is, just that you sit diligently. For
the most part, the rewards of meditation come on their own
timetable so youll need to practice patience.
For me in my own practice, at the beginning seeing my mind gradually
quiet and feeling the increasing sense of peace within myself was more
22

than enough confirmation and encouragement for me. That started
happening after just a few weeks and was significant.
You shouldnt sit down to meditate expecting anything, but of course it
would be wrong to say that you started your meditation practice for no
reason. That just doesnt make any sense. Know why you began your
meditation practice, find confirmation of your practice in that and
then let go of it.
Sit without any expectations. Only then will you see the true value of
the practice.
How exactly is slowing down and taking time to do something
completely unrelated to my work supposed to make me more productive?
I completely understand this mentality because I was that guy too. I

didnt understand how doing something completely unrelated to my
work could actually make me more productive.
I was the epitome of a productivity junkie. Everything I did that I felt
wasnt naturally productive towards my work I tried to do at the same
time as something that was. When I did work I tried to be as quick as
possible and was constantly looking for ways to squeeze more time out
of each day to get more work done.
It turns out none of those things make you all that more productive,
and in fact, they can make you far less productive. When you allow
your mind to rest, to step away from a particular project or thought for
a period of time, you will notice yourself as being far more creative and
productive when coming back to it. Its just the way the mind works,
theres nothing more to it.
You dont have to take my word for it though, there have been studies
done. And another article here that nicely sums up this point.
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Cant I just sit down however I want when I meditate? A simple
cross-legged position?
Absolutely, meditate in whatever sitting position youd like. But be

careful, a stable sitting position and proper posture are very important
in a regular meditation practice.
The full lotus is the most stable position and, once you get used to it,
a comfortable position to meditate in. So you should strive to sit in the
full lotus.
This is a difficult position to sit in even with practice for some which is
why I mention that you can sit in the half lotus or even sit on a chair if
neither of those is comfortable for you.
If youd like to sit down but prefer not to sit in the full or half lotus
positions, you can take the seiza position. The seiza position is one I
use often and its essentially just dropping to your knees from a
standing position and then sitting back with your butt touching your
feet (spread your knees out a bit for greater stability).
In the seiza position you form the same tripod as in the full lotus and
while you can do this position with a meditation pillow (the pillow
inbetween your feet), this is also the best position to sit in when you
dont have a pillow handy on a flat surface. Keep in mind that if you sit
like this without a cushion for too long though (10-20 minutes), your
legs will go numb as youre sitting on your sciatic nerve.
24
Additional Resources
Heres some additional resources to help get you started. Some of
these I mentioned above throughout the guide, but Ill mention here
again for good measure.
With the exception of the meditation cushions, these are all located on
Buddhaimonia, be it posts, podcasts, guides, or books:
More Guides and Posts

1.
2.
3.
4.
5.
6.
7.
8.
9.
Tools to Help You Start Your Home Meditation Practice

The Beginners Guide to Walking Meditation
What is Mindfulness? A Guide to Mindfulness Meditation
4 Unique Opportunities to Practice Mindfulness as Taught by the
Buddha
The ONLY Thing You Need To Make Meditation Into A Daily
Habit
5 Steps to Making Meditation a Daily Habit
50 Awesome Meditation Tips for Beginners
How to Create a Zen Space: Finding Peace by Creating a Personal
Space That Nourishes Your Mind and Body
The Mindfulness and Meditation Master Resource: 20 Guides
and Resources to Help You Learn Meditation and Live with
Mindfulness
Books
Ive written two books to date on mindfulness practice, one a
mindfulness A-to-Z extensive beginners book and the other a very
in-depth moment-to-moment everyday mindfulness practice guide.
Here they are:
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The Little Book of

Mindfulness
As I mentioned, this is a mindfulness A-to-Z
beginners guide. Its extensive, coming in at about 130
pages, and will give you everything you need to begin
your mindfulness practice.
Its also free! All you need to do is sign up for email
updates (where Ill send you post, podcast, guide, and
book updates weekly) and youll get access to the complete book:
Read The Little Book of Mindfulness
Zen for Everyday

Life
Zen for Everyday Life is an in-depth moment-tomoment mindfulness practice guide. Its all
about showing you how to establish a daily
mindfulness practice from beginning to end, not
only from practice instruction (across nearly a
dozen everyday activities) but expanding your
practice to your relationship with others as well
as to developing and maintaining your practice to
keep it healthy and consistent.
If youd like to learn more about Zen for Everyday Life, click the book
image or the link below to go to the official book page:
Learn more about Zen for Everyday Life
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Meditation Cushions
*Depending on the surface you meditate on and whats readily
available to you, meditation cushions can be very helpful. In Zen,
practitioners usually use two different types of cushions at once: a
zafu (a little round pillow, the pillow they sit on) and a zabuton (a
wide square-like mat that is placed between the ground and your
meditation pillow/zafu, which helps protect your knees on a hard
surface).
Heres the meditation pillow (zafu) that Ive personally used for years
and suggest: buddhaimonia.com/cushion
And heres the meditation mat I suggest as
well: buddhaimonia.com/mat
We all come to the practice of meditation for different reasons.
Whatever brought you here, I hope you found this guide useful in
beginning your meditation practice and that you discover the full
beauty of the practice.
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Living Zen SpiritComing

in January
My next book is officially
titled, Living Zen Spirit and it will
be out this coming January of 2016.
Living Zen Spirit is about living
with the spirit of Zen, true Zen
practice at its very essence stripped
of rituals and formalities, within
modern daily life. More than Zen
Buddhist practice, its about the
universal qualities that make up the
broader sense of Zen, something
applicable to anyone and everyone
no matter your spiritual tradition
(or lack-there-of). This is without a
doubt the most complete and
extensive guide to daily living that
Ive ever written.
If youd like to be notified
when the book is available for preorder, as well as get some cool
exclusive book bonuses from here
until release, click below (or on the
book image), fill in your email on
the notification page, and youll be
good to go:
Click here to be notified when

Living Zen Spirit is released + Get
exclusive book bonuses
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How To Meditate For Beginners Guide

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How to Meditate for Beginners