How to meditate daily, build up a routine and create a mindful habit (+ guided session) | Kevin Kockot | Skillshare

How to meditate daily, build up a routine and create a mindful habit (+ guided session)

Kevin Kockot, Health is the highest good!

How to meditate daily, build up a routine and create a mindful habit (+ guided session)

Kevin Kockot, Health is the highest good!

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10 Lessons (22m)
    • 1. Intro seven tips

      0:17
    • 2. Tip #1

      0:41
    • 3. Tip #2

      0:53
    • 4. Tip #3

      1:04
    • 5. Tip #4

      1:09
    • 6. Tip #5

      1:12
    • 7. Tip #6

      1:48
    • 8. Tip #7

      0:54
    • 9. Guided Meditation 1 - counting of breath

      4:18
    • 10. Guided Meditation 2 - body scan

      10:10
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About This Class

Do you want to learn how to build up a meditational routine and establish a habit of meditation?

This little course will provide you tipps and help you in doing so! :)

If you have any questions - let me know anytime! :)

PS: I attached some practival guided meditations, so you can apply the knowledge you recieved! :)

Meet Your Teacher

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Kevin Kockot

Health is the highest good!

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Transcripts

1. Intro seven tips: seven tips on how to meditate daily and build of a routine. Do you want to bring more mindfulness into your life introducing a regular meditation practice? It's a great way to just do that. There are seven tips to support you and integrating this powerful practice into your daily routine. 2. Tip #1: number one seek guidance. Meditation Although a fairly simple practice doesn't always come naturally, it's the opposite toehold we're conditioned to think and act in this busy day. And H, a good qualified instructor, could be a huge benefit in helping you get started. For quality meditation practice, it's essential to get basic foundations of practice. Correct. Look out for workshop, class or retreat. Where can ensure that experienced teachers will provide you with the basic information you need. A good coach will guide you and answer your questions. 3. Tip #2: number to find the right fit that is modern. Just one way to meditate. If you're thinking of setting up a long term regular home practice, you may consider having appeared of exploration into different types of meditation techniques. Before setting down. You're choosing practice. Different meditation types suit different types of people. You may enjoy mantra, meditation, breath, meditation. A lot of types off a seated practice. The body scan, for example, isn't it a wonderful and very popular form of relaxation and meditation? On the broader term, you find also techniques like Tai Chee Chee Gone or yoga to be really meditative. Once you find you prefer meditation practice, stick with it for your daily routine to reap the benefits of consistency. 4. Tip #3: number three stick to a schedule on The biggest mistakes people make is to try to squeeze meditation into the day whenever they can. Other activities that pop up tend to take priority. Commit to a routine at least 5 to 10 minutes per day to start with is recommended. Consistent, brief daily sessions will garner better results than long, sporadic sessions. Once you practice with regularity, you can begin increasing the duration off your sessions if you choose. The beginning and end of the day are highly recommended as practice times. The morning has long been considered the optimum time for meditation. Some people are also meditating during lunch hour and swear by it. This may just be the most nourishing way to spend your break. Once you figure out what time of day and length of practice works best for, you, enjoy it as part of your daily routine. 5. Tip #4: now, before meditation partners, it can be helpful to find a friend or group with whom to meditate. While we were running around trying to fulfill our commitments to everything else in life, it can be hard to stick to the commitments we've made to ourselves. Meditation partners can provide you with the support and encouragement to keep on track. Your commitment to friends or the group is insurance to help keep up your practice. Finding partners allows you to meet like minded people and to shared experiences while helping to keep your practice fresh. Some people shy away from group meditation, fueling everything from this directions to feeling silly. But group meditations seem to generate a deeper experience of practice for each individual . It is a phenomenon well known amongst meditators. They also provide an opportunity to share experiences and to grow together. 6. Tip #5: number five take a meditation retreat. By going on a retreat, you can immerse yourself a meditation and mindfulness experience. This is a powerful way to experience the benefits of practice. This kind of consistency of practice and a short burst can be nothing short off life, changing their different types of meditation retreats just like their different types of meditations. Retreats can vary in duration from afternoon getaways, too long trips, lasting weeks or even months. The intensity of meditation can also vary from a couple of beginner sessions per day, two sessions that can be quite intensive and go nearly all day. Explore the various options and find one that is suitable for your desire and ability level . Aim for something that may challenge you but not overwhelm you. Ideally, you want to come home feeling refreshed, lied and at ease. There is no need to run a mile phone if you're just starting out. John King 7. Tip #6: number seven bring the meditative mentality everywhere. Point of meditating is to bring about a greater degree of mindfulness so that your entire life can be transformed. You don't have to stop the world dim delights and close your eyes every time you feel you need a meditation. While a daily regime like this has been official, you can also bring the mentality into the more active powers a few day through mindfulness , no matter what the task. If you do it with focus and awareness, it is a meditative experience. Turn for daily shores into a mindfulness practice simply by giving each moment off that activity your fullest attention. Put yourself in the present moment without making that activity. It means to an end. If you're doing dishes, take in the fullness off your sensory experience. The warmth off the water sound off the crackling bubbles, contours and a colorist off the object. Your cleansing. You can walk mindfully instead of being lost in a mental cheddar. Pay attention to each step. Your breathing and surroundings be highly alert and engaged and what you're doing. And if the mind wonders, bring it gently back to the moment and what you're doing as you practice mindfulness this way, you practice truly begins to transform your life. For mindful living meditation becomes much more than just a technique. It becomes a way of life. 8. Tip #7: number six, nor your reasons why most of us have a string loss. Interesting or pasts. Something gets us fired up. And we're eager to jump in, only to find a disease. Um, Wayne, The commitments to become a permanent fixture in our lives Demonstrator call values the things we can take All these full by the wayside. But we won't let go off something if it helps us what we truly value in life. If you want your new meditation practice to stick, take stuck off the reasons you're doing it more well. Use Will this practice touch on for you? Health. True. Lt. Peace of mind Living life more fully and making your experiences richer se connected with your wife. 9. Guided Meditation 1 - counting of breath: counting of breath. That simple exercise has the goal. To keep you getting, to know and to control the unsteady nature off attention. Many people that practice meditation will realize that it's steady even with them. Like the breath. It's not able to hold your attention for a long time, just a short time after you begin meditating. Other topics off your consciousness are moving into the center of your attention, like thoughts was, you do currently or phones why you do the things you do currently or thoughts off your future golds. Whatever is happening, be aware of it and come back with your tension to your meditation. All object off your choice. With the help off the continuous practice, you will be able tow. Widen the span off attention and also whatever is happening. Be aware of it and come back with your attention to meditation. All object off your choice, preferably the breath. With the help off continuous practice, you'll be able to widen the span of attention and also realizing your attention slipping away faster. A useful method to support this process off. Directing your attention and widening your attention span is counting off breath basically you are first off all just observing your breath. But in addition to remind full inhalation explanation, you count innovation. One ex elation to inhalation three ex elation four and so on. It is most likely easier to just count until 10 and then start with one again. It is important to know that the main focus is not to count. The goal is to let the majority off your focus to stay on your breath. The count of breaths supports this process by giving your thoughts task and therefore a direction. So it is harder for your mind to drift away. And once you realized your thoughts that are popping up while the exercise, it will help you for meditation. Practice in the future. Once you master counting with each inhalation and exhalation, you can begin to count just each excavation widens your attention span a little bit, step by step. When you feel comfortable with counting your breath, you can count to 10 a number of times as you like. This is a when you feel comfortable with counting your breath. You can count to 10 a number of times as you like. This has the advantage that you do not have to be externally controlled by a timer. Once you have a meditation session, the risk of having a timer is that you're starting to meditate. But once your attention goes away, it might be hard to stay focused the rest of the time. So counting the breath can be a useful tool to direct your attention as you want. Once you feel comfortable meditating and holding your attention, you do not have to count your breath anymore. Please let me know whether this works for you. 10. Guided Meditation 2 - body scan : Harry skin mindfulness and inner peace. To begin, lay down comfortably on your back that your feet full naturally. Adverts palms off your ends, open towards the ceiling shoulders. Relax on the Met beneath you. Nosy. Rise your attention towards your breath. Recognize how your breathing without any judgment. Focus your attention on your inhalation and your ex elation. Also focus on the moments in between. Now need your attention towards your right body side. I need your attention towards your right thumb pointer finger, middle finger ring, finger and toe your pinky finger Back of your hand forest Sam, help Arm shoulder the right side of your front body. Right Pelvic area, Right Cy Me the back side of your knee. Cough, ankle top of foot. So with off big toe, second to middle toe, fourth toe and baby toe. Now leave your attention towards your left body side. Left thumb, pointer finger, middle finger ring finger on your pinky finger palm Back off your hand. First. Four. Arm elbow, arm, shoulder left side of your front body. The left perfect area left. Sigh the back side of your knee cough ankle, top of foot, sole of foot. Big toe, second toe, middle toe, fourth toe on baby, too. Now leader of fairness to the right shoulder blade needed towards your left shoulder blade , right hip, left hip, your entire spine focusing on the lower parts. First moving on efforts. Your whole bag body No. Focus your attention on the top of your head to your forehead, eyes nos tip of nose lips your chin, Nick your rib cage, your stomach, the pelvic region. And from here, observe your entire body include each individual part in this observation officer of your entire body. Perhaps you can feel the pleasant warm or having this enjoy these feelings. And remember, this is what we lex ation feels like. You're now calm and completely relaxed, your breath asi even and consistent. Prepare yourself to bring the exercise to a close. I'll count from 1 to 4 as you slowly bring your attention back lawn. Begin to move your hands and arms to begin to move your feet and legs. Three. Begin to bring movement into a whole body. Four. Take a deep breath in, and as you exhale, open your eyes. You're back in the here and now