Listen to our brain cooling and powerfully soothing iMusic ZenMeditate as you follow these 4 easy to execute steps,

for extraordinarily deep and life changing meditation. There is no better way to activate therapeutic relaxation and effortless stress relief on demand. Upon completion, youll feel ready to move forth and live with passion, like you just returned home from a vacation.

Step 1: Choose a Place and Posture

Select a place where you can be alone and allow yourself to relax completely. A library or any other quiet public place may not be the best choice due to the presence of others; you may feel self-conscious and this may deter your concentration. Places such as your office, bedroom or living room (if your residence is empty) are good places when you are just beginning. Once you begin to feel comfortable and increase your skill at meditation, you can begin to meditate in more contentious places such as an airplane, library, bus, a quiet common area, etc. When you finish a meditation session and you find others peering at you in a curiously strange manner, make a light joke: Meditate once a day to keep the doctor away. As long as you can enjoy a certain degree of tranquility and you can get comfortable, the place doesnt matter once youve mastered meditation. Depending on where you choose to meditate, you have a few postures to choose from.

Seated posture You can use any chair, stool or bench that has a horizontal top that you can sit on. You will sit up, with your back straight, and hold your head and spine in alignment. Rest your hands comfortably on your knees or on the arms of the chair. Your thighs should be parallel to the floor while making sure your back does not lean against the back of the chair.

Cross legged posture Seated cross legged while seated on the floor (and on a cushion, if it is more comfortable).Only if you are skilled at yoga, should you attempt to rest your feet on your thighs (like Indian yogis do). Sit upright with a straight back, and with your head and spine in alignment. Your hands may rest in any position. This is referred to by the Dalai Lama as the Lotus Position.

Kneeling posture You kneel on the floor with your knees together, buttocks resting on your heels and toes almost touching. Keep your back straight, head and spine in alignment, and rest your hands on your thighs.

Lying down posture This is the savasna, or the corpse posture in yoga. Lie down on a carpet, and makes sure your legs are straight but relaxed. Normally, it is seldom used because it mimics natural sleeping postures, making it very easy to fall asleep while trying to meditate. It is often regarded as more effective as a stress reducer rather than in the meditation process.

Step 2: Play iMusic and Tune Down Your Brainwaves

Press play and begin listening to iMusic ZenMeditate at a comfortable and audible volume. Whether you are playing iMusic with your home stereo or with a personal music player and headphones, your brain will be effectively guided into state zerothe meditative state. Once the music is playing, begin slowing your mind and relaxing your internal system by executing any one of the following three self relaxation techniques. You may want to choose the easier, more basic method to begin, or you may want to start developing your mastery at the more advanced method if you are having trouble relaxing. Just like the human fingerprint, every human mind is characterized by subtle differences in mental chemistry and structure, so you may prefer one method of entering the meditative state over the other. Adopt the technique that is best suited for you. Keep in mind, to achieve this deep state may take some practice, so do not be dismayed if you encounter some resistance on the outset. This process will become easier as you gain a talent for meditating. Soon you will learn to recognize what it feels like to enter the state and you will speed through this process with ease.

2.1 Basic Method Take several deep inhalations while silently saying re, as you inhale, and lax. As you exhale. Breathe in with the utterance re, and out with lax. Continue this rhythmic mantra for a 1 to 3 minute period to relax your body and slow your mind.

2.2 Rhythmic Relaxation

Allow your body to relax totally and release the tension flowing within your muscles. Close your eyes and, breathing through your nose, inhale as much air as you can for a four-second time period. Then hold this air in your lungs for four seconds. Finally, exhale over a four-second time period and feel the deep sense of relaxation. Continue to do this three times and then continue on in six-second intervals. Breathe in six seconds / hold six seconds / breathe out six seconds. Repeat four times Breathe in eight seconds / hold eight seconds / breathe out eight seconds. Repeat four times.

2.2 Autogenic Relaxation: Advanced Method Autogenic Relaxation is an advanced method of mental relaxation. 1 Close your eyes and breathe deeply, letting stress and anxiety flow out and harmony flow in with every breath. Allow your body to relax by releasing the tension flowing within your muscles and under the surface of your skin. 2 You must now begin to talk to the six parts of your body and guide each of them into relaxation: your left arm, your right arm, your left leg, your right leg, your chest and your head. The following language has been proven to work best. Begin by repeating six times, one breathe to one repetition (six breaths and six repetitions per body part), My left arm is becoming heavy and warm. Then repeat six times, My left arm is now heavy and warm. Finally, say six times, My left arm is completely heavy and warm. Each time you inhale and exhale, you speak one command. Repeat this mantra for each of your five remaining body parts. Breathe in: My left arm is becoming heavy and warm. Breathe out ( repeat six times) Breathe in: My left arm is now heavy and warm. Breathe out (repeat six times) Breathe in: My left arm is completely heavy and warm. Breathe out (repeat six times) Repeat this for the following five body parts: right arm, left leg, right leg, chest, head. In less than 10 minutes, you will have talked your body into a deep state of relaxation. Feel the state overcome your physical body and flow from your head to your toe.

Step 3: Meditate
When you feel the wave of relaxation overcome your physical body and flow from your toe to tip. When you sense a certain heaviness and warmth set in as the blood vessels of your entire circulatory system relax and dilate, spreading from your appendages to the coronary vessels, you know youve experienced a

definite shift in state, and are ready to meditate. And if you are like everyone else on the planet, you will love the feeling. Be careful not to fall asleep, as the human body closely associates the deep meditative state with resting. It is widely known that Einstein, who entered such deep states when pondering questions and theories, held a rock and hung his hand over the side of his chair when meditating and executing his deep thought experiments, so as to wake himself if he nodded off.

What do you do while meditating? This is entirely up to you, as there are many options for you to consider, depending on your objectives, priorities and faith. Many of our clients who are interested in refining their thought patterns, improving there self concepts and eliminating negative thoughts and beliefs from their life use our book The Mind Accelerator, and the strategies within its pages as they meditate. Some people focus on a single thought or object, while others pray or pledge oaths to their faith.

Step 4: Duration and Frequency

How long should you meditate for? Times vary so greatly that it is difficult to venture any general comments. On one extreme there exist monks and nuns whose whole lives are ordered around meditation; on the other hand, one-minute meditations are not out of the question. Twenty or thirty minutes is broadly accepted as being a typical duration. Experienced meditators often find their sessions growing in length and intensity. Do what you feel is best, after considering your goals and intentions. Many traditions and programs stress regular practice. Accordingly, many meditators experience guilt or frustration when failing to do so, causing them to persevere and continue with the habit or accept that they are simply not cut out for consistent execution. Most systems and master meditators count continuous practice as very important to strengthen concentration, improve meditation abilities and yield the many positive benefits that are possible to realize.