Meditation Techniques to Relieve Stress, Anxiety & Improve Your Health in 5 Minutes per Day | Ken Wells | Skillshare

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Meditation Techniques to Relieve Stress, Anxiety & Improve Your Health in 5 Minutes per Day

teacher avatar Ken Wells, Best-Selling Instructor, Self-Realization Coach

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

5 Lessons (26m)
    • 1. Why Should I Enroll in this Class?

    • 2. Open Awareness Meditation

    • 3. How to Leave a Review for This Class

    • 4. Class Project Video

    • 5. Conclusion and Next Steps

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About This Class

Meditation should be a practice that anyone can benefit from. Unfortunately, there is a lot of confusion and complication around this simple practice. This class will make it clear, simple and easy for you to meditate.

In this class, I walk you through a very simple meditation practice that will allow you begin to experience the benefits of meditation quickly.

It's called "Open Awareness Meditation" and it's a perfect way to start for beginners and those still struggling with their meditation practice.

Why meditate?

  1. Greater Peace & Relaxation
  2. Increased Clarity of Mind
  3. Better Mental, Emotional & Physical Health
  4. More Mental Discipline
  5. Increased Concentration & Focus
  6. Enhanced Creativity
  7. Decreased Stress
  8. Increased Productivity
  9. More Self Confidence
  10. Greater Self-Awareness
  11. Greater Spiritual Awareness
  12. Reduced Stress & Anxiety
  13. More Happiness
  14. Make Less Mistakes at Work and in Your Social Life
  15. Increased Mental Strength & Mental Toughness
  16. Greater Intuition
  17. Better Organizational Skills
  18. Faster cognitive functioning

So, go ahead and enroll in this class now to start experiencing the peace, relaxation and clarity that comes from proper meditation.

Meet Your Teacher

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Ken Wells

Best-Selling Instructor, Self-Realization Coach


Ken Wells is an internationally sought after speaker, teacher and coach.  He is the author of 20+ courses and coaching programs on topics such as meditation, personal transformation, online course creation & marketing mindfulness and spirituality.  

To learn more about the "Academy of Self-Mastery" and be notified of free webinars and other events - Click Here

40,400+ students in 168 countries are currently enrolled in his programs.

I teach forward thinking, open-minded individuals how to reshape their perception of themselves. 

This is so they can clearly identify and effectively reach their true goals while finding more meaning, joy and freedom along the way.

Whether that goal is more happiness, ... See full profile

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1. Why Should I Enroll in this Class?: meditation should be a practice that anyone convention fit from. Unfortunately, there's a lot of confusion and complication around this simple practice, so this class will make it clear, simple and easy for you to begin to meditate. In this class, I will walk you through a very simple meditation practice that I've personally used for over 12 years that will allow you to begin to experience the benefits of meditation quickly . It's called an open awareness meditation, and it's a perfect way to start for beginners and for those still struggling with their meditation practice. But is it really worth it? Toe. Learn to meditate. So let me just read off a short list of the benefits of meditation. Greater peace and relaxation, increased clarity of mind. Better mental emotional and physical health, more mental discipline, increased concentration and focus. Enhanced creativity, decreased stress, increased productivity, more self confident, greater self awareness, more happiness, less mistakes at work and in your social life, increased mental strength and mental toughness, greater intuition, better organizational skills and faster cognitive functioning. So go ahead and enroll in this class now to start experiencing the peace, relax, ation and clarity that comes from proper meditation practice 2. Open Awareness Meditation: Now we're gonna cover a basic open awareness meditation. This particular meditation is the basic approach that I currently use most often and I have used most often over the past 12 years. There's several different approaches to meditation, but this is a very simple technique that is good for someone who's just learning how to meditate. So a couple of guidelines before we begin. First off, if you consume lots of sugar and caffeine, it makes it more difficult to meditate and to sit still and be comfortable. So keep that in mind. It also helps to stretch your body out before you begin so that you could be more physically comfortable As you meditate. You can do this particular meditation sitting upright in its share on your bed with a pillow behind your back on the couch on the floor. If you're okay with doing that, I would not advise that you do this meditation. Do this meditation lying down, since it's very easy to fall asleep. Okay, so let's go over this meditation together, and I've also included an audio version of this lecture as well. If you'd like to convenience it, taking it on the road with you and you not able to do this in front of a computer. So first thing, I'm gonna do it sitting here in this chair. Okay, So the first thing that you do is you want to find a posture that is upright but relaxed. So let me show you what I mean by this. You don't want to go too far to strain trying to sit two straight like this. And you also don't want to be, you know, crouching forward too much. It's a nice straight but relaxed foster. So that addresses posture. Now, you can do this with your legs crossed or with him flat on the floor. Okay. You can put your arms on the arms of a chair. You can let your hands arrest comfortably on your lap. So that's basically what you're gonna do with your physical body. Now, I'm gonna go ahead and do it the way that I prefer to do it, which is with my legs crossed. And it's important. Understand that when you're meditating, you wanna find what I refer to as your route. OK, so basically, all that is is when you sit down, you find that comfortable position, which is can be characterized as an alert, a weakness or an alert awareness alert, but relaxed awake but not active. Okay, so find your route, you find your comfortable position, and then the first thing that I do as I closed my eyes and I breathe now, I will usually start by taking a few deep breaths just to get going and just to relax the physical body. Because relaxing the physical body is very, very key when learning how to do a more formal meditation session. And it's also one of the things that's often overlooked. Most people don't pay enough attention to that. So So, getting your position. Close your eyes and take for five. Probably no more than seven deep breaths, and you breathe from your diaphragm from your stomach. Okay, so feel you can feel the air push out in your stomach as you take these depressed to start when you exhale, Let the your exhale go longer, so let it really dry up. Just do you know 45 or six of these, letting your physical body get more and more relaxed. Now what's happening happening at this point is you can start to feel your physical body becoming very very. It feels rooted and relax in that route that I keep referring to. It's just this. It's a sensation of inner solidarity and stillness. So once you do those breaths, okay, No, I'm kind of having to teach and do it at the same time, but you just imagine yourself You see here like this. Take those deep breaths and start to feel yourself getting relaxed on the inside and after a few of those breasts. And don't get too caught up in counting. Is it exactly five or, you know whatever, Just take 45 or 67 breaths. But as soon as you feel yourself start to get relaxed inside, you want to stop consciously controlling your breathing, so you just let your breathing become very natural at that point. Now the key here is to keep your physical body extremely still. But you do that and sort of relaxed fashion, and it's kind of a paradox because it takes effort in the beginning to keep your body's still. But after a few minutes after you get still and you do that breathing and starting to relax , that's when you need to start toe Let go. So you keep your physical body still, But you let go of control and let things start happening very naturally. Okay, So the way I like to meditate in particular and this exercises you go from the outside in meaning you start by getting your physical body is still comfortable but alert. Then you go to your breathing, you get yourself even more relaxed. And then what you dio is you allow whatever you're experiencing to occur without trying to change anything or judge or add extra meaning to. So, for example, think we talked about this is often referred to as Excuse me. This is often this type of of meditation is often looked at as Oh, your awareness is a sky. So when you look out of your eyes, there's just this space with all of these different things occurring. Like right now I have this bright light on my face, which is quite uncomfortable. Actually, they got the microphone. You got the wall here window here. I can hear these little crickets outside that get into all of my recordings, by the way, and I'm just gonna notice all these things And then when I close my eyes, it's just a feeling of my body and the sounds that I can hear, and I just heard a car pass. But you don't hold on to any of these sensations that you have thoughts that occur or feelings. You just allow everything to occur the same way that you would as if you were watching clouds in the sky. I mean, if you were out right now and you're looking up at the sky and you saw clouds, you wouldn't try to change those clouds. You wouldn't try toe manipulate those clouds. You just let them pass away that they are naturally, and that's all you're doing here. Did you find that route state, Which is the posture, that feeling of relaxed alertness inside. And you just stay steadfast to that. You know what happens after a few moments? I can I can get there pretty quick because I've been doing this for a while. But what happens is is you can start to feel your state changing now. We talked about in the first section with brain waves about bait in Alfa waves. When you first sit down to meditate, most likely your brain is going to be in a producing predominately beta waves, which is that high Hi, awake alert feeling of activity. It's the state we're in when we're kind of go, go, go! And that's the state that a lot of people live most of their lives in. When you sit to meditate, we first sit down. The hardest part is the very beginning, because your brain is still in that very action oriented state. So there's a little bit of I guess you could call it like a rebellion that happens when you sit to meditate because you're your brain isn't in that state. It's in a beta ST so it's, you know, you sit. You, you intentionally make your body still, and it sort of feels like it's rebelling like it's still in action. Action, go meow. But that will pass. You have to take control of it. And the way you do that, you just stay committed. Keep your body still, breathe and relax, and then all of a sudden, what happens after just a short period of time? Sometimes I get there and five seconds. Sometimes it takes me a few minutes. Frankly, sometimes I'll sit the entire time and I'll never leave the Beta ST. I'll just always feel that sort of, you know, anxious feeling inside that. Not that action driven. What's going on over here? You know, check my phone thinking of the future, that active state. Sometimes I'll never get past that. And I've noticed that if I'm drinking, a lot of coffee, particularly coffee and sugar, will definitely keep you in beta. The other thing, The other thing that creates problems for me. If I'm not getting enough sleep and then I try to meditate, either fall asleep or I'll have trouble. But assuming I keep those things in check, I can get that that state pretty quickly and you'll feel a change inside. Now, keep in mind keep your body extremely still when you're doing this meditation, because your mind and your body are connected. So the more you're able to keep your body still, the more your mind will ultimately follow. Now what to expect when you sit down and do this meditation, particularly in the beginning, you may notice a bit of restlessness within yourself. You'll probably notice that your mind is very active, and that's OK. The purpose of this exercise is to allow everything to happen. That's why it's one of the easiest exercise meditation exercises to Dio. It's also great for beginners because you can't fail at it. You know, if you're trying to keep still and you move a little bit, that's fine. Does become still again? If you notice all of a sudden you catch your mind wandering. It's fixated on something you said in the past. Or, you know, you're some test you have coming up or something that's going on at work or with your business. That's okay. Just bring your attention back. Learn to allow everything to occur naturally, even if it's an anxious feeling, even if it's restlessness. If you're physically uncomfortable, change your position until you confined that route. Physical posture, that route posture that will allow you to sit up straight in relaxed but comfortable. There are many approaches to meditation, and it's really important to start with a very simple approach because, as I've said before, every layer of complexity that you add on to this is gonna hinder your ability to actually effectively meditate. So you want to stay, really keep it really simple. Don't add too many steps into your meditation. Don't sit there Back. Okay, is my You know, I've got to make sure my breathing is right and this and that. You know, don't worry about being perfect. And finally, I want you to keep these three words in mine. Teoh. Always remember toe understand the essence of meditation. These three words are now quiet and stillness. So now that you have an open awareness meditation to practice to implement this and to start really receiving the benefits that you're looking for from meditation, go out and practice this meditation exercise every day for at least the next week, every single day. Commit to sitting down and doing this exercise. If you have any questions, please start a new discussion and I will answer those. It's very, very simple. I'm gonna walk through in conclusion again. Okay. So what is the first thing you do to do this exercise? You find you sit up straight. Not overly. Strain. Not too far back. Not too far. Searching forward. That's straight. Your hands. You can put him on your the arms of your chair. You can rest him on your lap feet or lay feet, legs and feet. You can put your legs cross. You can let your legs rest on the floor. Do not lay down. Watch your consumption of caffeine and sugar and make sure you get enough sleep because those things will all affect your meditation. Once you have your posture, can you find that route where you were comfortable, upright and relaxed. Then you close your eyes. Then you take some deep breath in and out from your stomach to get your body really relaxed . Relaxing your body is really important. Once you feel yourself start to relax inside, then you simply let go of your breathing. Allow your breathing to become automatic and natural at that point. Then there's nothing else for you to do but to stay still and just let go and allow whatever comes into your awareness. That's why it's called open awareness. Meditation. Allow whatever comes into your awareness both externally and internally. Allow it to happen without changing it without judging it without applying extra meaning without fixating on it the same way that you would if you were watching clouds in the sky drifting past. So your awareness is the sky everything that comes into that awareness. Now your eyes were closed, so these would be thoughts, sensations. Whatever occurs within your field of awareness, you let it pass your thoughts. If they seem rough, restless and agitated, it will die down. If you stay committed and you allow yourself, you become more and more still more and more quiet and warned more relaxed. You'll notice yourself, start to calm down on the inside. And if you continue with this practice, what I found is that and again I've been doing this for over 12 years is that there's this deepening sensation that occurs where it feels like something just relaxes and opens up in you, and you just become more and more and more and more and more and more relaxes. It's wonderful. Now, one more quick word before you go have zero expectations. When you do this meditation, don't expect anything from it. Don't demand anything. Your goal should be simple. Just to follow. The instructions I have given you is best you can and don't try to be perfect. Some of your meditation sessions will be better than others. In other words, from what you experience. But don't worry about trying to recreate a meditation session that you had previously Or don't you know, get upset if you're not able to relax? Good, bad. It's all the same. Practice keeping your attention fully in the present moment. Practice the meditation, exercise the way it's been described as best you can, and you will see the benefits of meditation the more you practice. Okay, so with that being said again, if there's any additional questions that you have challenges, challenges you have or things you'd like me to clarify, please go ahead and start a new discussion. And other than that, I look forward to seeing you in the next video. 3. How to Leave a Review for This Class : a lot of people don't know how to leave a review on skill share. So I wanted to just give you a quick video showing you how you can leave a review and help me continue to improve this class and future classes moving forward. So when you're on your course dashboard here, um, all you do is you go down to this little button here Ah, with the three dots, and then you scroll down to leave a review, and you can put a yes or no thumbs up or thumbs down, and you can include private feedbag, public feedback. What I would encourage you to do is, if you do decide to put a thumbs down for any reason, please leave a public review with some sort of statement of why you chose that so that I I can actually have feedback on how to improve. Um, And if you choose to instead put a thumbs up for the course, I would also encourage you to leave some comments so that I know what I'm doing, right. So again, thank you for your time and join me in the next video 4. Class Project Video : Now that you've gone to the lessons, it's time to put what you've learned into action. So go ahead and practice what you've learned. And then to complete the project for this class, simply scroll down to here where it says, Start your project, Go ahead and add a title to your project and then in this space here simply include a comment, a question you have or a challenge that you'd like additional help with. And this could be a simple as a description of your experience. Then, once you've got this filled out, simply go down to this button. Click Create project and you're done. Now I invite you to go ahead, and you also have the opportunity to share your project as well on social media by clicking these buttons here or sharing the link to your project. So go ahead and take a moment and complete your class project now and then join me in the next video 5. Conclusion and Next Steps: congratulations on finishing the class. Thank you so much for enrolling and taking the time to go through the lessons. To really get the most out of this class, I invite you to review and practice this material multiple times. I'm not sure if you're aware, but we only retain about 7 to 10% of information that were presented with one time to really get the most benefit. It's advisable to review the material and practise the exercises at least 10 to 15 times to really get it now. You can also revisit the project area and continue to keep us updated on your progress by posting comments with your experiences, questions and challenges that you'd like additional help with. So what are the next steps from here? If you find this class to be really helpful, I invite you to go ahead and enroll in my other classes and give those a shot as well. Now, if you really enjoyed your experience, I also encourage you to go ahead and share this class with other friends, family members or colleagues that you feel would benefit also. And finally, if you'd like to be notified of free Webinars and resource is that will help you on your own journey of personal and spiritual growth. You can do that by going to my website in joining our email list for the Academy of Self Mastery. And some of the things I would invite you to notice is that the webinars that you're given access to for free the recordings of those air actually used commercially. So you're literally getting paid content for free when you choose to join our email list. So again, thank you so much for your time and for enrolling in the class. And I will see you next time.