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Meditation; The Simple Guide

By Maria Saraphina

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At the time of updating this article in March 2024 meditation has been part of my daily practices for close to 15 years and something I don't ever see myself being without.

In this article I share the simplest way to get started.

By the end of your read you can be on your way – if you so choose…

Overview

Here’s what you’ll find in this guide…

  • What Meditation is.
  • Biggest Misconceptions about Meditation.
  • How to Meditate.
  • When to Meditate.
  • Where to Meditate.
  • How long to Meditate.
  • FAQ | Common Questions.

What Meditation is...

Meditation is a deep and silent prayer connecting and aligning you with your Source.

It is your direct communication and link to All that is, All that was and All that ever will be. Call it what you will; God, The Universe, Source, Sophia Christ.

Meditation, communion, contemplation, prayer, stillness within – while you may call it by many names, – is a time where you sit in silence and allow the Kingdom of Heaven within you to permeate your entire being.

A time where you move into the space where nothing and everything exists, into the realm of non-duality, the space of I AM, the space of complete and utter silence and peace where everything can be heard.

That space lives within you always, however if you have filled your life with noise and clutter it can be very difficult to hear it. Like a muscle it may have atrophied however it is not lost but can be re-built through dedicated training.

Meditation works.

It’s that simple.

Meditation works.

The benefits of a regular meditation practice cannot be overstated. They are well documented with multiple studies over many years, however science and hard facts aside it is my belief that even without all of the studies and scientific data, there’s part of you that simply knows.

Meditation works.

Which is what brought you here.

That nudge.

Powerful Ignition Point
Everything on the level of form, of physical matter begins within the mind, with a thought, so training your ability to not only focus but quieting your mind, to connect and listen to your innermost essence is invaluable for not only the satisfaction, happiness and peace of your life, but for the creation of the life you want to live.

Which is why some form of meditation always forms a stable part and foundation of any and all of my courses, workshops and teachings. Stilling your mind and being able to carry that stillness with you always is part of the basis, the foundation, the premise for everything else that you will ever learn from my hand.

Biggest Misconception about meditation...

Will it be easy? Hells no.

Not at first.

At first you’ll find yourself struggling and thinking yourself a failure. You probably won’t find a minute of peace but instead hear incessant thoughts and chatter.  That’s what happens at first. 

Which is also when you realize the need for meditation even more and why it’s been nudging you forever to get started.

Your job is not to make the thoughts and chatter go away. In fact this idea is one of the biggest misconceptions about meditation. The thought that you can actively silence your mind. You cannot. It is doomed to fail.

What you can do is train yourself to focus on the space between thoughts. The vast stillness that exists between them – and as you do, that space expands further and further. Like working a muscle your ability to focus strengthens.

Your mind as an ocean

Imagine your mind being an ocean. On the surface there may be waves or ripples. Those are your thoughts.

As you sink deeper and deeper beneath the surface the water calms and becomes more and more still. Sure there may be some currents at times, but as you continue your focus on the silent space within you continue sinking deeper and deeper into the stillness.

The satisfaction that stems from that can be orgasmic and often indescribable with our limited human language.

On the surface a storm may be raging but beneath the surface all is calm and clear.

The deep seated peace and incredible oneness found in meditation is mind blowing and beyond this world. Honestly I have never ever found anything in this world that comes close to what I experience during meditation.

Opening the door to a different realm
With meditation you will open the door to a different realm. One of nothingness and complete peace. It is a transformational and healing space beyond the world of form.

When you no longer depend on anything external to bring you peace, satisfaction and happiness you are completely free. Able to completely tune out and tune in. Focus solely on the task at hand. Watching it grow and expand.

That is priceless.

Disclaimer

I feel I must warn you though.

Meditation is the act of letting go and being.

Letting go of whatever is pulling at your attention. Allowing yourself to just be without doing, something you may not be used to and will find extremely hard at first.

A lot of things you’ve either consciously or unconsciously have been holding down will come up. Not to tear you down or to break you, but for you to work through and release so that it may be healed.

When they do, consider whether you’d like to be supported in your growth and expansion. You can check out my Spiritual Business Coaching which includes both meditation and energetic alignment here.

How to Meditate | Simple Meditation

While there are many forms of meditation, today I am giving you the most simple one. Do not mistake its simplicity for inefficiency.

This meditation is p.o.w.e.r.f.u.l and requires absolutely no bells or whistles. You can perform this meditation anywhere at any time.

The aim of your meditation is, as mentioned, not to empty your mind of thought. The only thing you need to do is focus on your breathing and inner third eye which is the point situation on your forehead between your eyes.

How to Meditate
When you are ready, find a quiet place to sit, close your eyes and start by noticing everything that’s going on all around you.

Dogs barking.
Traffic driving by.
People chatting.
Music playing.
Kids fooling around.

Allow yourself to fully immerse yourself in the sounds and experiences of the world.

Then, move your attention to the flow of air moving in and out of your nose. Don’t change it in any way. Just notice it.

Then move your attention to your heart. You might feel its rhythmic heartbeats and feel your pulse in different areas of your body.

Once you have done that for a minute or so, shift your focus to your third eye (the point between your brows) and begin inhaling through your nose and exhaling through your mouth.

That’s it.

Focus.
Inhale.
Exhale.

After another minute or so, you might find that you automatically begin to also exhale through your nose. Closing your mouth and just letting air flow in and out of yoru nose.

Do it as gently as possible without using force of any kind. Allow your breathing to find a gentle, steady rhythm. If helpful you can imagine your breathing as a continued circle. You are part of the whole. Breathing in and out in one continuous motion.

Bonus tip – journal

I encourage you to have a journal and pen beside you and take notes when you come out of the meditation. Jot down a few lines about the experience and what came up during.

What did you see?
What did you sense?
What did you feel?
What did you hear?
What did you smell?

When/Where/How long

My suggestion is as follows:

Start today as in right now. Pull out your phone. Set a gentle alarm for 10 min. and just go.

Then starting tomorrow do 10min. every morning before starting your day. Do that for the next 90 days.

Thank me later.

Easy….

When To Meditate

I’m sure there’s probably a bunch of research on when the “best” time to meditate is.

However “best” is, in this case, relative.

The “best” time to meditate is when you actually do it

Which, on a busy day and house full of small people might not be the moment you wake up. 

It might be during your commute to work.
It might be in the bathroom before starting your day.
It might be late at night as the last thing you do before going to bed.

What’s important is not when you meditate. It’s that you meditate.

Which I know can be a sucky answer if you want a strict guideline – in that case follow my suggestion above. 

I’m gonna be completely honest, you starting to meditate is simply the beginning of a much deeper connection with yourself.

As you continue it grows your ability to know what’s right for you and what’s not. Therefore giving you a strict guideline about when to meditate, where to do it and how long in the long run that will not serve you. These are questions to be answered within. In collaboration between your and Source. 

I repeat – what will serve you is actually doing it. Which initially might seem rigid and inflexible but without practice you won’t experience the benefits. Simple.

Personally I meditate every morning.

When I first started out I’d do it Monday-Friday looking forward to the weekends when I’d “get time off”. LOL. That is until I began noticing just how vastly different my mornings and days were on the days that I didn’t.

Shortly after it became a daily practice (somewhere around 2009/10) and has been in some shape or form ever since.

Where To Meditate

My recommendation is sitting on a pillow or chair. Doesn’t have to be anything fancy. My mantra is “start where you are and do what you can with what you have”.

My other recommendation is that you, right now, decide on where you’ll sit.

Now this might just be me, but notice if your mind immediately wants to have a beautiful room without furniture lit by natural sunlight. You know, serene, peaceful, tranquil vibe.

Most of us don’t have that kind of space – and the very idea of it might stop you in your tracks thinking you need some kind of special place. 

Over time you might. For now just sit wherever.

At Work
You may also want to incorporate meditation into your work life. In this Sacred Conversation with Tinnamaria Marlou Larsson-Bertelsen, Managing Partner of Deloitte Denmark, she describes how she’s implemented 7 minute meditations for her team and talent. 

It’s also a magnificent way to start a meeting, workshop or training. 

On top there’s the added benefit that meditating together both connects those meditating together and it aligns or syncs up participants so that the outcome of the meeting or function is amplified to the umpteenth degree. 

Simply marvellous! #yum!

How Long To Meditate

As mentioned above my recommendation is that you start out with 10 min. for 90 days.

As time goes on you might find yourself wanting to add more minutes. Feel free to do that.

Personally, I usually do around 20-30 minutes. However some days it might also just be 15 min – and I’ve also had times in my life where 45 min was a stable part of my mornings. That however was when I was working in a job that was not for me and thus needed the deeper connection I see in retrospect.

The more in tune with yourself you become, the better you can hear what your body and being is asking for and comply. 

FAQ | COMMON QUESTIONS

Turn off your phone
Get rid of as many distractions as possible. Leave the dishes to themselves, the laundry in its pile, the dinner to be cooked. Turn off your phone, put it on airplane and tell your family to give you some time and space alone.

I’ve had busy mommas give their kids a 10 minute iPad break while they locked themselves in the bathroom for meditation. Needless to say it worked miracles. Happy momma = Happy Family = Happy Life.

Time
As mentioned in order to release your mind completely, set a timer on your phone. Be sure to use a gentle alarm for when time’s up.

Begin with as little as 5 or 10 minutes.

Do it morning and night, that way you’ll both begin and end your day on a loving, caring note.

Place
Deciding on where you will be meditating right now is beneficial as it leaves out any room for doubt and second guessing thoughts.

Body
As soon as you sit down to begin your meditation your body will react. This is completely normal. 

Your mind, controlling the body will find ways to get out of this new thing you’re doing and so things will begin to itch or hurt.

When that appears (because it is bound to eventually), let it slide by continually returning to your breathing and 3rd. eye. By continually doing so you’ll be amazed to find that the itch or pain miraculously disappears.

However if the itch or pain continues (which will also happen eventually) – rather than moving or scratching it instantly choose that you are going to and do it AS CONSCIOUSLY, deliberate and slowly as you possibly can while still focusing on your breathing and 3rd eye AND be sure to notice what happens after. 

Very often, as soon as you’re done, something ELSE will begin to itch or be painful.

Your mind is simply not used to this and is therefore creating ways out of it.

The whole purpose is to become free and everything is of the mind meaning you have an option of stopping it by simply shifting your focus back to your breathing and third eye.

Remember when I told you that this might seem simple but that didn’t mean it was easy? 

This is what I meant. Choosing not to react to what happens and not to judge it seems really really simple until you choose to do it. The benefits however are total peace and freedom knowing that absolutely nothing in this world can harm you or your peace of mind – unless you choose to have it be so.

During
Whether you’re a complete beginner or a seasoned vet when it comes to meditation, the most important thing you can bring into this space is love and compassion. 

When thoughts of fear, anger, hate, irritation and frustration appear, which they will be kind, caring, patient and compassionate with yourself.

Insist on choosing love rather than hitting yourself mentally EVEN and ESPECIALLY when it happens. The moment you notice your thoughts running, simply stop and with a loving mind redirect your focus to your third eye and breathing.

You might also want to begin a practice of energetic alignment to release the root causes of that which rises within you.

Love is The Way

As always remember, Love is The Way.

Before you go commit to yourself meditating and comment below answering these 3 questions:

  1. I will meditate (when)…
  2. I will meditate (where)… 
  3. I will meditate for…. (how long)

Excited to hear your answers!

Also, please share this article with someone you think could benefit from meditation (hint, everyone can!) 

Enjoy!

xo, Maria Saraphina

Teacher | Spiritual Business Coach & Radical Love Rebel

ps. want to hear about my own personal journey with meditation and how it saved me from a true stress diagnosis? Stay Tuned.

About The Author

Maria Saraphina is an international Teacher, Spiritual Business Coach & Radical Love Rebel with clients spanning the globe.

Born and raised in Copenhagen Denmark she now resides far outside of the city in a place close to nature.

She is an Aries Sun, Virgo Rising & Aquarius Moon. Fire Dragon, Numerological 7, Enneagram 8, 2/4 Sacral Generator with Right Angle Cross of Service (17/18 | 58/52). An INFJ-A, Magdalene Rising and a Procyon Startseed.

Connect with Maria Saraphina on LinkedIn here or Instagram here – remember to say hi!

How did this guide serve you? Let me know in the comments below.
Spiritual Business Coach, Radical Love Rebel, Maria Saraphina

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