I've seen and heard a lot on meditation helping your concentration and creativity, as well as happiness. I'm interested in learning to increase my mental and emotional performance, but not too interested in the spiritual side of things. Does anyone recommend a favorite tutorial for meditation that's not going to send me directly to a spiritual guru?
There are two main types of meditation: concentration and observation. Some of the commenters have referred to the former when they discuss focussing on breath. Observation meditation (Vipassana) is about becoming very aware of what is happening to you and around you.<p>I learnt the Vipassana technique by attending a free 10-day course run by S.N. Goenka. The course began with the basics and moved on to more advanced techniques. It had a full timetable of activities and asked participants maintain silence. This structure was incredibly helpful in making progress in learning the technique and seeing immediate benefits. For example on the first day I was barely able to concentrate for 1-2 minutes before my thoughts shifted, but by the end I could sit for 1 full hour without moving or losing focus.<p>The course is run according to a Buddhist technique but is not religious in nature (in fact they ask all participants to remove any religious identifications prior to the course). There is a daily talk about the spirituality behind Vipassana but there is no imposition of any religious practice.<p>I had received recommendations from friends for it and now I highly recommend it as a really solid way to learn the technique. It's definitely intense but totally worth it.<p>There is more information at <a href="http://www.dhamma.org/" rel="nofollow">http://www.dhamma.org/</a> but I'm also happy to answer questions. Email in my profile
Check out these links (All focus on a meditation technique called : Vipassana [0]) -<p>+ <a href="http://www.samharris.org/blog/item/mindfulness-meditation" rel="nofollow">http://www.samharris.org/blog/item/mindfulness-meditation</a> (guided meditation by sam harris)<p>+ <a href="https://www.youtube.com/watch?v=3nwwKbM_vJc" rel="nofollow">https://www.youtube.com/watch?v=3nwwKbM_vJc</a> (Mindfulness session at Google by Jon Kabat-Zinn)<p>+ <a href="https://www.youtube.com/watch?v=bKtBxxR0JRM" rel="nofollow">https://www.youtube.com/watch?v=bKtBxxR0JRM</a> - from <a href="http://siyli.org/" rel="nofollow">http://siyli.org/</a><p>+ <a href="http://www.samharris.org/blog/item/how-to-meditate" rel="nofollow">http://www.samharris.org/blog/item/how-to-meditate</a><p>[0] <a href="http://en.wikipedia.org/wiki/Vipassan%C4%81" rel="nofollow">http://en.wikipedia.org/wiki/Vipassan%C4%81</a>
I focus on the sensation of the air moving through my nostrils. That is all.<p>If my attention wanders from this sensation, when I notice the wandering, I just bring my attention back to the sensation of air moving through my nostrils. I try not to berate myself about the lack of attention. I try not to see it as some kind of failure, and just bring my attention back.<p>I've noticed myself getting better at this with time, and it's really helped me get through boring or frustrating little things like waiting in line. It gives me something to do and helps me calm myself.<p>I think I am calmer overall because of this technique, and find myself using it whenever I get frustrated or upset at anything and it really helps.
It's simple. Sit down in silence and focus on your breathing. When getting started I used to think 'iiiinnnnn' and 'ooouuuutttt' as I inhaled and exhaled. It helps focus your mind. When you find yourself thinking of something else don't get upset, just bring your focus back. It takes a while before you notice it get easier (2-4 weeks of 10 minute sessions once per day) but you will eventually notice you don't need to think anything anymore and your mind just focuses.<p>I learnt this technique online and it's worked well for me. I also tried guided meditations on apps from Headspace and Calm but found that the guides just interrupted me and pulled me out of focus.<p>Just set a 5-10 min timer on your phone, close your eyes, and try what I've explained above.
Going to a group meditation once a week has been a huge help for developing a daily practice. If you're just starting out you should try many different groups and see which style suits you. Look around at the people and ask yourself if you can relate to them. There are many different styles of meditation and different kinds will work better with different minds.<p>If meditation is too difficult at first, it might be a good idea to start out with a more physical practice such as yoga, tai chi, other martial arts, or even running. Gaining control of your body is a good gateway to controlling your mind.
QiGong, "standing like a tree" exercise.<p>This is absolutely one, simplest (albeit challenging) exercise that flush your body/mind system and balance you like nothing else.<p>I add "enter emotional state" practice during this exercise on my own - which adds to the challenge but flexes your emotional endurance "muscles".<p>All done in one shot together - efficient, challenging and very beneficial.