Before Meditation: Meditation ‘Take-off’ Checklist

Before Meditation Checklist

Before Meditation: Meditation ‘Take-off’ Checklist

Meditation is like flying a plane: It works best if you focus 100% in it. Before meditation, there is a list of item we should check before we ‘take-off’

1) Turn off electronics

Make sure that you turn off your cellphone and laptop before meditation; aside from the noise that these devices make, they also create a magnetic field that can affect you during deep meditation.  And the fact that they are on and might beep with a message is already a subtle distraction for your mind.

2) Set alarm

If you need to get someplace within a certain amount of time after meditation, set an alarm before meditation.  There are lots of nice applications that can give you a good meditation bell sound to bring you out of your meditation more gently.

Meditation mobile phone

3) Set meditation seat

Make sure you have a comfortable meditation seat.  Tradition says that the back should be slightly higher than the front.  See that the seat keeps your bottom off of the floor, especially if it’s cold; and check that there is enough padding under your ankles and knees to keep them from hurting if you sit for a long time.

4) Cross legs

It doesn’t matter too much if you sit on the floor or on a chair.  The main point is that you should be completely comfortable: that you “park” your body in such a way before meditation that you will be able to forget about it for a half hour, and feel no discomfort that will draw you out of your concentration.

5) Place hands

Place your hands in chin mudra on your thighs, or set the right palm down on top of the left palm on your lap, palms up.

6) Straighten back

Sit up as straight as if there were a cord attached to the top of your head, and someone were pulling up on it.  Keep pushing down against the floor on the other end, since gravity will naturally pull you down as the minutes go by, and you will need to continually straighten yourself subtly.

7) Tense up abdomen

Slightly tense the muscles of your abdomen, which will release and lengthen the lower spine.  Try not to curve the lower part of the back inwards when you sit up straight—avoid creating a kink in the lower back.

8) Shoulders level

Some people tend to scrunch up on shoulder or another when they concentrate.  Be sure to keep both shoulders relaxed and down, the neck erect and extended upwards.

9) Chest out

Pull your shoulder blades together slightly in the back so that your chest puffs out slightly.  Pulling your hands back on the top of your thighs will create a slight isometric effect which will help bring your chest out.  Pushing your hands out the other way, so that they hang over your knees, may create a slump in your spine, so watch out for that.

10) Set chin

Set your chin at a level which doesn’t make you sleepy (too far down) or scattered (too far up).

11) Relax forehead

Very purposefully relax the areas of your forehead where you might normally be scrunching it up: no horizontal lines across the width of the forehead, no vertical frown lines between the eyebrows.

12) Relax lips

Consciously relax your lips and mouth in a comfortable, natural position.  Check for any tension in the corners of the mouth as you focus your thoughts—and watch out for tension in this area throughout the meditation session.

13) Relax eyelids

Relax your eyelids, so that there is absolutely no tension in them.  You can keep your eyes slightly open if it helps you prevent sleepiness; but if you do, keep them unfocused and down.  Close your eyes completely if that helps you concentrate better without feeling sleepy.

14) Relax face

Consciously check in on the other areas of your face, such as cheeks, and chin, and relax them.

before meditation face

15) Slow breath

Now begin to slow down the breath before meditation, in preparation for Breath Meditation.  Work for long, full exhales which will automatically lead to corresponding inhales that are not so deep that they could cause tension.

Congratulations!  Now you’ve completed your Meditation Takeoff Checklist.  You plane is ready to take off now. From here you can begin the preliminary breathing meditation, and then move on to a meditation with actual content.

Meditation calm

These Successful People Meditate Everyday

Hugh Jackman meditation

In an earlier article, we talked about the benefits of meditation. A lot of people asked us: Are these benefit proven? Well, don’t take it from us, just look at the successful people. These successful people meditate everyday:

Steve Jobs Meditation

Steve Jobs – successful people meditate everyday:

Steve Jobs actually went on long meditation retreats to Tassajara, the first Zen monastery in US. Jobs meditate everyday, and meditation empowers Jobs with laser focus, crystal vision on product, and tranquility.

Steve Jobs’ quote on meditation:

If you just sit and observe, you will see how restless your mind is.

If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things — that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more.

Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before.

Marc Benioff Meditation

Marc Benioff – successful people meditate everyday:

Marc Benioff is the legendary founder and CEO of Salesforce, an USD 10 Billion annual revenue company. Meditation is his secret mental weapon in keeping him focused and grounded everyday. Marc actually embraces the meditation culture so deep in his company that now every floor in the new Salesforce HQ tower includes a ‘mindfulness zone’, where Salesforce’s employees can meditate in these dedicated zones.

russell simmons meditation

Russell Simmons – successful people meditate everyday:

Russell Simmons is the world’s famous music produce and  co-founder of the most successful hip-hop music label in the history: Def Jam Recordings. Actually both founders of Def Jam Recordings: Russel Simmons and Rick Rubin are wildly successful and famous for their daily meditation practice. Russel literally said that meditation can reintroduce you to the part that’s been missing. In fact, Russell wrote a book about meditation called ‘Success Through Stillness‘, dedicated in bring people success via meditation

Lebron James Meditation

Lebron James – successful people meditate everyday:

Three times NBA Champions and four times NBA Most Valuable Player, Lebron James is an amazingly calm person. Lebron is definitely one of the very successful NBA athletes who meditate everyday. During the 2012 NBA playoffs, Lebron even meditated publicly on camera at the basketball court during timeout to re-focus. In addition to Lebron, other famous NBA players including Kobe Bryant, Michael Jordan and others also meditate.

Hugh Jackman meditation

Hugh Jackman – successful people meditate everyday:

Hugh Jackman, the world famous actor who is well known for his long running role as Wolverine, X-Men, Les Miserable, and Australia. Hugh also earned multiple Academy Award nomination, Tony Award, and Golden Globe Award. Hugh practices meditation everyday; he also revealed that meditation helped him on relieving from nervousness and keeping him focus and calm.  “In meditation, I can let go of everything. I’m not Hugh Jackman. I’m not a dad. I’m not a husband. I’m just dipping into that power source that create everything. I take a little bath in it. “

 

 

Why Meditation? Meditation opens up for life possibilities

Meditate Happiness

Meditation Benefits

Meditation is a mind exercise, which trains our mind to be calmer and more focused. A lot of time many people feel overwhelmed and stressed by their daily life, meditation is the best way to re-charge your mind and body.It’s like re-charging your smartphone everyday, spending 10 minutes to meditate everyday actually makes your mind and life drastically better.

Meditation Focus

Focus

Meditation trains your mind on better attention and focus. Have you ever enjoyed a good movie or concert so much that you are being in-the-moment and not thinking about anything else? Meditation is like that, it empowers your mind to be in the 100% immersive focus state and efficiency not only when you meditate, but also throughout the day.

Meditate Creativity

Creativity

Meditation trains your mind to be more creative. Creativity is the most essential state of mind which generates new ideas for problem solving and improving our lives. We are know and talk about moments of inspirations. Meditation removes mind barriers and let creativity and inspiration flow. You will be amazed on the strong flux of new ideas once you start this new habit.

Meditate Happiness

Happiness

There are multiple scientific studies that shows a direct correlation between constant meditation practice and happiness. Remember people told you to take deep breathes before delivering a big speech? It’s the same mechanism, except meditation is 100 times more powerful. Regular meditating practice drastically reduces our anxiety through weakening our brain’s sensation on fear, anxiety, and worries. Our live become much happier and passionate which drives more positive results.

With all these benefits, we strongly encourage you to meditate everyday. The best way is to craft out 10 minute every morning to do it, like an exercise. It’s like going to a gym or doing morning run, it’s best to do it at the same time everyday to establish a habit.

For 10 minute everyday to get all these positive results, it’s definitely worthy!