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The hectic pace of modern life leaves many of us with a kind of spiritual Catch-22: we're stressed out and we need to meditate, but we don't have the time necessary to learn an effective meditation method. If this conundrum seems to apply to your life, you're in luck: learning an effective meditation method doesn't take years of study at the feet of a guru. In fact, you don't need a guru at all. The key to deep and satisfying meditation is an understanding of your mind-body connection.

It's simpler than it sounds. When we're stressed, our minds are overrun with thoughts that incite worry and anxiety. Our bodies in turn respond by an increased heart rate and rapid breathing. The first step in effective meditation is to take control of your breathing.

Take three deep breaths, and breath out each time as though sighing. Close your eyes and feel that your worries are released with each exhalation. Release the tension from your face by smiling gently.

How's your posture? Sit at the edge of your chair, back erect, hands placed gently upon your thighs.

Accept that this is your time for meditation, not for worrying. Give up your thoughts and cares to the universe, and concentrate exclusively on your breathing. Try to focus your attention on your breath as it passes by the tip of your nostrils.

Remember that our minds are used to searching for worries, so it's inevitable that cares and concerns will arise in our thoughts during our time of meditation. The most important thing to remember at these times is that you will take care of these concerns later. Jot them down on a notepad if you have to, but concentrate on your breathing once again and trust that all will work out for the best. Take comfort in the knowledge that, whatever life should throw at you in the coming week, you will rise to the occasion. Let your thoughts pass gently away, and always return your concentration to your breathing.

After five minutes of declining thoughts of worry, and focusing on our breathing, you can begin your return to the world. Envision the way you want your day to unfold. Plan your day by envisioning success in specific situations throughout the day, and don't be surprised when reality begins to match your positive thinking.

Try this exercise every morning. Make time for it every day. Always remember that the rest of your day will be more profitable, both spiritually and professionally, if you are faithful to your meditation practice. Join your mind to your breathing, release your cares to the universe and experience the peace and well-being of a confident mind-body connection!

Learn more about this author, Alfred Nylund.
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