Meditation tips for beginners

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Meditation tips

Meditation is not easy to master, but persevere and it may turn out to be the most rewarding thing you ever do. It takes practice to achieve a peaceful state of being, and there is no question that patience is a key component of our progress through meditation.

Here we have gathered 12 great tips that you may find them very useful for your daily meditations.

  1. Establish a regular practice.
    Realize the importance of your daily meditation and fully embrace it mentally and emotionally: “It is for my own benefit and this is both a treat & treatment for my heart, mind, body and soul. I better enjoy it and respect it.” Establish a regular practice and remain patient, as meditation grows stronger with repetition. Be flexible with your time but make sure that you have 15 minutes daily for “meeting with myself”. Think about this: how easily do we waste 15 minutes per day .. what about saving — and even more — investing, this time?!
  2. Begin your day with a short morning meditation.
    Beginning the day in a state of peace and silence makes the whole day go better. You will find it very easy to go into thoughtlessness and feel the vibrations if you get up early in the morning and meditate for 5 to 10 minutes. You will find most of your chakras will clear out in the morning meditation.
  3. Open up during the meditation; allow yourself to be an open system.
    Receive and give energy. Enable full communication through your entire being, palms wide open.
  4. Establish the quality of forgiveness within.
    If the thoughts still come to your attention say “I forgive, I forgive”. When you say this you help the Kundalini take the thoughts away for you. Remember! Forgiveness is the door to thoughtless awareness.
  5. Use candle and meditation music.
    To begin with, use aids, such as a candle or meditative music to help establish your attention.
  6. Meditation is about letting go.
    Meditation is not about concentrating, focusing, visualization or trying to stop your thoughts. It is about letting go and surrendering to the inner silence.
  7. Try to have regular footsoaks before your evening meditations.
    Try to have regular footsoaks before your evening meditations – before you go to sleep – you will feel the difference. This simple routine is one of the single most powerful methods you can use to help your meditation, and most people when they try it report amazing results in that they sleep better and awake more refreshed in every way.
  8. Speak with your Kundalini to get into a meditative mood.
    Meditation can also be a part of your daily life – any time you feel like during the day, you can go to a meditative mood – whether while you work in front of your computer, or drive your car…have an inner communication with your Kundalini to get into a meditative mood – and allow Her to take you to thoughtless awareness. Kundalini is the power that is triggered by the energy of our pure desire. It acts when we ask for evolution/balance/spiritual evolution. In meditation, talk with your own Kundalini, ask her to rise within and connect you to the universe.
  9. Leave all your worries to your Kundalini.
    During the meditation if any thought, worry coming to you, just surrender it to your Kundalini, leave it to her. Let her clear out the problems. You can say “Kundalini, I surrender to you. I leave all my worries to you.”
  10. Learn how to use your Sahasrara (lymbic area) as the 6th sense.
    Try to remember your Sahasrara during the whole day, check the vibrations above your head from time to time, and see that your attentions establishes beyond your mind, in the Sahasrara. Learn to precept anything you see or hear from your Sahasrara – does it react with steady cool breeze or gets warm? Learn how to use your lymbic area as the 6th sense.
  11. Stop thinking.
    Thoughts are like airplanes landing and then taking off. Put your pure attention on the top of your head (lymbic area) and then watch yourself in complete silence. Let the time stand still – in the moment and help the time between the thoughts that are landing and taking off expand, so that you are no longer thinking, but rather – thoughtlessly aware.
  12. Meditate with others.
    You grow fastest when you meditate collectively. When you gather many lit candles, there is more light. Collective meditation, seminars and any encounters with Sahaja Yoga Meditation practitioners result in a much stronger flow of vibrations. As it flows more, you are also able to absorb more of the pure divine energy. In the company of other practitioners, your Kundalini is able to work much more effectively.

Next: 21 FAQ about meditation

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Learn how to meditate with 10 part online meditation course

47 comment(s) so far, want to say something now?

  • shirin
    Dec 5, 2009
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    Hi! The Meditation tips for beginners that i have received from you and other emails are really helping me to grow in Sahaja Yoga. Thanks. I am following them and I feel that i am growing in meditation and feeling more relaxed. I touched the thoughless awareness few times. That is wonderful. It is more powerful to follow the steps.

    with regards and thanks



  • Mel
    Mar 10, 2010
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    Thankyou for the 12 steps in the latest newsletter. I think I/We forget how simple it can be if we desire it.


    September 10th, 2012

    These steps really gonna work for me.Thank You for the power who gifted me with this gift.



  • ene gabriel
    May 14, 2010
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    Thank you for the advice! We try to give ( use) this sistem to our beginers . Gabi from Ploiesti ,Romania.



    May 16, 2010
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    A very advantageous tips. Such simpler advises should be followed by all including beginners.



  • srinivasa rao
    Jun 9, 2010
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    since from few days i am hauntg with many thoughts while doing morning meditation i ve got solution thankyou soooooooo much i can say same points to new comers .



  • Deepika
    Jun 21, 2010
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    Very good effective tips.
    Thanks ! Please tell how to cleanse in foot soaking ads sometimes different people advise differently. and also some tips for how to tell the newcomers and how much.



  • Anita
    Jul 31, 2010
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    Not thinking, but witnessing without reacting allows relief and release for both the witness and the witnessed: it brings greater joy and compassion, wisdom and collectivity.. Please try it, it’s easy – sahaj – moreso than you may ‘think’.



  • Dave
    Nov 4, 2010
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    I just started Sahaj Yoga , only did three four sittings, but the problem is that I am having bad dreams since then, what could be the reason?

    Can anyone help me?



    November 5th, 2010

    Hi Dave,

    “The reason why we have dreams is that the Unconscious within us, the Atma or the Kundalini is trying to guide us to the right path – and this it does through dreams….” Shri Mataji Nirmala Devi

    Please take a look at our meditation forum regarding your question.

    Warm wishes



  • Jeff Boelter
    Mar 20, 2011
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    I am very impressed with the results after following your website. I found that if I focus on Kundalini, she takes charge, and does not wait to get me on to my chakra. I have never meditated before, and with this very first sitting, I can tell that this is my future. I have learned about holistic style healing, and have tried to practice it for relief of neurological damage between my C4-C5 (cervical spine) which radiates pain to my wrist, and other extremities. I have had mninimal results, but some results from holistic. I can see that Kundalini is going to guide me, as with my first sitting 5 minutes ago, I already feel a new energy. While I was doing my Thoughtlessness practice, and continually bringing focus back to the top of my head, that I would have a slow warm rolling sensation go up my spine. The first couple of times my chakra would get stuck at my C4-C5 area, but with some practice, and a few physical movements to realign my spine, that the sensation (chakra) would continue through my damaged area.

    I know I am a good soul, and she also reminded me, and allowed me to forgive myself, as well as others, which has been leaving a dark stain inside me that I can’t describe. I’ve been seeking a release of this “bad” self, and I honestly think I have finally found it within Kundalini.

    I look forward to learning more of myself, and feel I am at a mature enough time of my current state to be disciplined enough to continue with these teachings. I would have a couple of questions that may help in my journey, and perhaps in others as well. I am retired, and find I have much time on my hands. Should I limit how often I chose to meditate? Can I over do it? I take many narcotics for ease of injury pain. Is the use of herbal therapy (marijuana) discouraged?

    I see myself closer to true enlightenment, and appreciate any and all guidance.


    March 21st, 2011

    Hi Jeff
    I originally started practicing sahaja yoga because of a back injury, I had broken my back in 3 places plus lots of other damage. The doctors said that I would never walk again, but know thanks to sahaja you I am no longer disabled and am just like I never had any injury. The kundalini does all the repair work herself.
    Before I started sahaja yoga the doctors kept giving me stronger and stronger pain killers until I was like a zombie, I stopped taking them and went to alternative methods of pain control including smoking large amounts of marijuana, although some of these had a small effect on how I coped with the pain none of them worked at curing the problem, only sahaja yoga has done this, and I no longer need any pain control.
    The use of marijuana is not recommended as it takes your energy into the extreme left channel, apart from taking you so far from the central channel where the kundalini can do her work, it exposes you to dangerous forces which can have a destructive impact on your physical, emotional, mental and/or your spiritual self.
    As you have plenty of time you can meditate for as long as you feel comfortable, you cannot overdo it. You should try and get to some sahaja yogo classes, these are always free of cost. At these classes you will learn different techniques on how to work on specific areas of your body. Basically you learn how to diagnose and treat yourself.
    When you get established to a certain level (your class instructor will be able to advice you on this) you may consider going to the sahaja hospital in India which has cured every imaginable ailment using sahaja methods.
    I hope this is helpful.


    Jeff Boelter
    March 21st, 2011

    Hello Prakash,

    Thank you for your insight. I am beginning to understand more, and more as I focus more on Kundalini. I am a fairly intelligent being, and am very leary of so many things, as our world these days it seems others would mislead a person for monetary gain. I have seen automatic results. I expect it will take some time to reach my true enlightenment, but I am ensured by Kundalini that I will soon have all knowledge. I am so jazzed about this, as I have been seeking truth for several years to no avail. I have never fallen into religion, as my mind wont allow me to. I am now discovering infinity, and have always been very fascinated by the thought of infinity, time, and space. I find it difficult to locate others with the same interest to discuss this with, but have found that Kundalini is shedding light on such , matters for me. I am so excited about all this, I am no rambling on nosensically. Again Prakash thank you for taking the time to guide me on this wonderful journey.




  • krishna veni
    May 18, 2011
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    can any one help me that ,How to get mathaji photo for meditation and mantras,chakras paper in telugu language



  • sam
    May 19, 2011
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    I have tried meditating a couple times now but i’m not sure if i can feel a breeze on my hands and how do i know when i’m in thoughtless awareness thanks.


  • comment arrow

    Great heapful tips for meditation. By having a look at these we can definitely improve the time and effectiveness of our meditation. thanks for sharing these valuable thoughts.



  • padmagangadhara
    Sep 5, 2011
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    really very very helpful n very easy language to go through. very much guiding thank u for ur efforts.



  • Priyank
    Oct 18, 2011
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    You can contact SY Members at any of the centers near you.



  • Ken
    Oct 18, 2011
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    Is the Monday evening class at Bill Crothers High School in Unionville, Markham, Ontario still ongoing? And is the phone number listed still valid? May I have the contact phone number and person in charge please? I am interested to take up meditation. Thank you.

    18th October 2011



  • Belinda
    Dec 8, 2011
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    thanks this is a great start



  • prerna
    Apr 18, 2012
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    i read this nadi felt it would help to get things better :)



  • Free Meditation Music
    May 7, 2012
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    Many thanks for these tips :)

    I especially like the soaking of the feet in suggestion 7, surprisingly powerful!

    Could you please explain more about why this works so well?

    Blessings to all.



  • santy
    Aug 11, 2012
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    hello, i feel very lack of energy in the morning when wake up.
    any tips for a energetic morning ?



  • Mani
    Sep 10, 2012
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    This techniques really gonna work for me.Thanks to the power who created this yoga.



  • Keith
    Nov 18, 2012
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    I have been suffering from stress and depression, I have now tried a few meditation sessions and i have to say i do feel a lot better in myself, not cured but a feeling of some inner peace.
    But it really is a case of don’t run before you can walk, I realise that Rome was not built in a day, and it will take many more sessions and indeed far more practice in meditating before i can say i have mastered it.
    The key for me will be persistance, not to give up!! I will continue to take on board as much information as i can about the different types of meditation techniques and how i can improve.
    I am so glad that i have found meditation, and it has truely started to help me change my life.




  • sunny sharma
    Mar 12, 2013
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    Thank You …these meditation tip for new members like me are very useful and powerful..



  • Ranu
    Jun 11, 2013
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    Hey please tell me how to stop thought process and concentrate while meditating.



  • tips for photography
    Aug 6, 2013
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    Thanks in favor of sharing such a nice idea, paragraph
    is nice, thats why i have read it entirely



  • S.Rengasamy
    Aug 9, 2013
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    Very useful tips. Since most of the diseases if not all originate from the mind it’s usefulness
    is simply great. Even Medical fraternity, N.G.O’s,Teachers,Police,Students and many other social
    groups have not given importance to meditation. MedIitation is simply understood as a spiritual
    exercise for old people and hence ignored. Yoga and meditation deserves a place in the
    student’s curriculam .

    S . Rengasamy



  • Tim
    Oct 27, 2013
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    Really like these meditation tips.
    Great post. Thank you!



  • Adresse
    Nov 29, 2013
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    Thanks foor sharing such a nice thought, piece of writing is nice, thats why i have read it



  • victor
    Dec 15, 2013
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    hi thank u these meditation tips are helping me a lot i feel light,aware,peaceful and happy .



  • Sushil Kashyap
    Mar 20, 2014
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    Jai Shri Mata ji

    Really ir works …. _/\_



  • entspannungs cd
    Apr 9, 2014
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    We are a group of volunteers and opening a new scheme in our community.

    Your site provided us with valuable information to work on.
    You’ve done an impressive job and our entire community will be grateful to you.



  • Matty
    May 10, 2014
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    I found this article very helpful in that it is clear, concise and contains some very useful tips. Thank you



  • Vibrations
    Jun 10, 2014
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    Hello, I feel kind of silly but, I need to know if what I’m feeling is “normal”. I’ve only been meditating for a week and tonight it seemed to change; the first couple of days I tried for thirty minutes in the morning and at night, and felt warm and relaxed like I was slipping away, but it took time to get there. However tonight I felt something different, I’m a pretty slim girl 5,5 110lbs, but during this meditation I found it easy and quick to slip into my meditative state. The difference was this overwhelming feeling that my body had tripled in size, the only way I can really describe it is I felt like I was wearing a fat suit. Like I could feel the energy around me, and my eye lids almost felt glued shut, so heavy. Then like a rubber band it snapped back in and my eyes opened right before my boyfriend came into the room. Does this make any sense or am I just crazy?


    June 19th, 2014

    Dear Kristab,

    “Normal“ is hard to define in any case but meditation being an experimentation, we all happen to feel something different and everything can vary from one to another. It is a good thing to feel all those sensations, as you can clearly experiment something happening within yourself. It also reflects the inner state of your subtle system.

    Like for your eye lids glue shut, if you felt a strong pressurized point at the 6th center, it indicates something to clear at that level.
    here are a few things to do, which we as long time practitioners do everyday:




  • Milan C
    Jun 24, 2014
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    Hello everyone

    I am 23 years old male, coming from Serbia. I suffer from anxiety – depression. It all started for me 2 months ago and now I am taking treatment with zoloft pills and lorazepam.
    I want to learn to meditate, because I need to somehow run away from my bad thoughts that I have so much. It is so hard for me not to think about bad things, my Doctor said that I lost life enjoyment and that is hardest thing to happen in psychology. Basically I have no will or joy to do anything that I had before, like watching football, or playing some games, anything really.

    I want to ask are there peoples with similar problems like me? Can someone advice me on good? I believe there are many older members here and more experienced that can give me some advice.



    June 25th, 2014

    Dear Milan,

    To begin, here are a couple of links that you can read that may help you:

    Next is to go through that process, if not done yet:

    Then its to meditate daily, mornings and evenings, as regularly as possible and balance yourself out:

    Your Spirit will give you joy, a very hot liver is one of the source of no joy, the above link is to be tried out.

    Finally, a free collective meditation alone can help you greatly:

    Let me know how it goes,
    Warm regards :)


    Milan C
    June 27th, 2014

    Thank you Erwan on so quick answer.

    I have tried self -realization for a several times. I can’t say that I felt on the end as said in the workshop, but I am sure that I need to open more and be persistent. I will be reading all the articles and learning everything I can about this. It is so important to me, I know it all needs time, not going to happen over night.

    “Life is a constant effort, and only those who look at it from that angle can fully understand it”


    June 28th, 2014

    Dear Milan,

    what you need to try above all, is to meditate daily so that you can feel it. Yes Being persistent is a good quality to some extend. Especially with meditation, one needs to keep trying and experimenting to discover it more on a subtle level :)

    All the best,


    Milan C
    July 27th, 2014

    I want to say that I am trying to meditate every day more and more.
    On start I couldn’t focus even 15 minutes to stay no thinking. But now as days are going it is different. I can focus on breathing and no thinking for 40 minutes I think, and after that finishes I feel so much calmness in me and around me. I feel like I want it more and more right after that.

    I know that this is not easy but I believe that is possible to master if you keep doing it.

    Thank you, Milan



  • murali
    Jun 25, 2014
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    The tips what you mentioned are very good. Let me join to the journey



  • deepak
    Jun 29, 2014
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    Today I will try for this…



  • Jorawar Singh
    Jul 6, 2014
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    NIce guide to Meditation ! Our real home is inside and we can find it with true meditation. The most important thing in meditation is LOVE and HUMILITY. That helps a lot in advancing towards GOD.



  • suchita jain
    Aug 31, 2014
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    this is the best meditation tips



  • James
    Sep 6, 2014
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    Hello to whom ever is there. This is my first attempt at wanting to fix what is wrong with my life. It seems as if I have a black cloud over me, that has been there most of my life. If something is going to go wrong, I always seem to be right in the middle of it. I’m a 58yr male, that looks 40, who has lived a horrible life, and have a horrible problem with anger, and letting stupid and ignorant people bother me. My only formal education is a high school diploma and other than that, I have a life’s education.
    I am looking for any guidance, that makes sense.
    I know things, without thinking, and sometimes this insight bothers me. I think the guidelines I have found here will be of great help in the healing and moving forward process.


    September 15th, 2014

    Dear James,

    welcome to For a starter the only guidance that we can provide is to try and experiment the Self-Realization process:

    From that on, there is also a 10 classes course that you can do at your own rhythm:

    The very best would be to attend a collective class where you can meet people and get their advice on your situation and what’s best to do. We just need to know your location.

    The black cloud will slowly fade away as you enter deeper into the practice, at your own pace. Everything that is passed is now gone and you can refresh yourself with a new beginning. Of course there will be the weight of that past, but slowly and with patience you will remain at the center where Joy and Peace reside :=).

    Give it a few weeks to start seeing the difference between now and after. However it is all about your desire to brake free and no one can do that for you but you. Meditation daily, morning and evening is a must to get better :).

    Let us know how you feel and we can keep guiding you to the best we can.

    Warm wishes,



  • ma
    Oct 28, 2014
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    Hellow there! I have practiced spirituality for years. I have practiced so called ‘pure’ lifestyle all my life. Went through a lot and tried to overcome the situation at every testing time but it does not seem to end. I have no clue why should a person be tested so much in life. I have practiced meditation and yoga for years. After I came across Sahaj Yoga recently, In my very first session I sat on the carpet and tried to do it for about half an hour. After I finished and stretched my legs, my feet started feeling ice cold. First few minutes I thought it could be the normal numb and heavy feeling which comes if one sits at one place for a long time without moving. But I could move freely and normally but the coldness was indescribable as if attached to ice slabs, rest of the body was warm as usual. It went on for about half an hour. The coldness was only in the feet and from within not from outside. I do not know whether I should continue it and what does it indicate. Is it a blocked chakra or what? and Where as I could not find any answer to this on any website as all the chakras are placed around and above waist area? Thanks.


    October 29th, 2014

    Dear Nimad,

    whenever a part of your body is getting extremely cold it very likely means a subtle imbalance. Try the following:
    Footsoak with hot water, a couple of them every day should restore the imbalance that is happening.

    We all start with subtle imbalances until we restore a proper balance. Not to worry, at least you feel something. Once you do that, next step is to experience thoughtless awareness, complete absence of thoughts.
    You can continue with those online classes:

    Let us know how you feel then,
    Warm wishes,



  • tej soni
    Nov 23, 2014
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    I am trying to do meditation but can’t focus on one thing


    November 29th, 2014

    Dear Tej,

    there is a few things you can do :

    Ultimately attending the nearest center free of charge will help you greatly!

    Let us know how it goes,
    Warm regards,



  • Ravindra
    Dec 1, 2014
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    I’m the beginner of the meditation, While I’m trying to do meditation I’m getting sleep. . how to concentrate on meditation, someone said that meditation is like breath exercise. . concentrate on your breath. . does it was truth I was in confusion, please clarify. .


    December 13th, 2014

    Dear Ravindra,

    falling asleep while meditating means that you are over using your right channel. Over thinking, doing, planning and so forth.

    The treatment called as footsoaking described in the link below will help you:

    Concentrate on breathing isn’t so important, at least not while practicing Sahaja Yoga, for a few seconds you can take a deep breath to relax yourself physically, if it helps but otherwise, it is all about entering into a complete thoughtless state.

    Warm wishes,



  • jadujar
    Dec 14, 2014
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    give me mathods of madetation


    December 17th, 2014

    Dear Jadular,

    you can start with the following link:

    Warm regards,



  • neeru
    Dec 15, 2014
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    first time i am reading this…. feeling good to get it..
    god bless u



  • Tim
    Dec 23, 2014
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    I am into my 2nd week of twice daily meditation and my results have been suprising. I feel a calmness inside. And alcohol has faded from my thoughts. I am looking forward to next few months to see what other changes come about. My only obstacle appears to be my wife, she doesn’t understand the value in meditating and expresses scorn and disbelief that i would pursue such a practise. I also practise my guitar everyday and she no longer questions that, so i guess she’ll get used to the meditation. Funny, of almost everyone i know, she is the one who would most benefit from meditation, such a stressed out person. I only hope i can convince her of the benefits.


    December 31st, 2014

    Dear Tim,

    with time you’re wife will understand by seeing you change and become more balanced and your awareness changing as well. It happens with many couples, because basically one can see something good happening but without willingness to recognize that it is actually useful and therefore rejects it. Its an evolutionary process and it takes longer for some people to see it.

    It takes sometimes a great deal of strength and courage to sit down and look inside yourself, because we all have a different story, some stories are harder to face than others…It took 10 years for my parents to start believing in me and trusting the practice. My mom practices it too today :). Just keep going such as you do so far, you’ll see she’ll change :=).

    Hoping that my explanation is clear, feel free to ask anything else.

    Warm regards,


    January 11th, 2015

    Thank you. I didn’t think I would get a response due to the negative ending to my post, but I appreciate your thoughts. I really enjoy meditation. I seem to naturally fall into a meditative
    state when using a candle and music. Sadly, I find quiet to be in short suppply. I along with my partner am moving into a bigger accomodation in the spring and I will have a quiet place to meditate. Thank you for your forum, and peace be with you all.



  • Nathan Atkinson
    Feb 9, 2015
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    Great article! Thanks for the advice and the help about meditation. I am trying to work on a lasting meditation habit this month.
    I’ll be checking back for more info about meditation. Thanks!



  • Claude Larousse
    Feb 26, 2015
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    I definitely agree that to benefit from meditation or any other practice, it requires persistence! You can’t expect to completely relieve your life of negative stress after trying it one time. These are interesting tips that I will have to try to improve upon. Is there a certain type of environment or room that is better to practice in? Thanks for sharing these tips!


    February 27th, 2015

    Dear Claude,

    that is right, you can’t expect to completely relieve your life of negative stress after trying it one time but slowly that will definitely happen if you are consistent and persistent in meditation, such as you pointed out.

    There is no set environment or room that is better or more suited for meditation, but if you have the chance to set a room at your place, dedicated to meditation, that is definitely great to have. Otherwise after a good amount of practice (it really varies on the person) you’ll be able to literally meditate anywhere (Driving in your car, at the supermarket, working…).

    Enjoy the inner journey!



  • meenakshi verma
    Mar 14, 2015
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    It is great…..I am doing this…and I feels relex whole day



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