Learn how to meditate

In this short book you will learn to meditate from scratch, in your own home, sitting in a chair. We will learn the basic theory and some simple but deep meditation techniques, based on mindfulness, yoga and Zen. We will consolidate the habit through an 8-week program, specially designed to encourage in us the habit of meditating every day in a corner of our house. Prior knowledge is not necessary, nor can you sit cross-legged, or be religious or a lover of oriental traditions. Meditation is a universal technique that will help us control our mind, reduce stress and get to know ourselves better. We will start by meditating one minute a day and at the end of the 8 weeks we will be able to meditate 20 minutes in a row. The idea is that meditation will be a part of our daily routine so that it can help us lead a fuller and happier life. What will you learn with this book? - What is meditation? - History of meditation. - Differences between meditation and mindfulness. - The importance of habit and routine.- How the mind works. - How to sit correctly in a chair to meditate. - The abdominal breathing technique. - Basic meditation techniques.- What feelings can we have during meditation. - How to progress properly. INTRODUCTION HOW TO USE THIS BOOK? WHAT IS MEDITATION? BENEFITS OF MEDITATION WHY MEDITATE? DIFFERENCES BETWEEN MEDITATION AND MINDFULNESS THE MOST IMPORTANT SUBJECT: THE HABIT BRIEF HISTORY OF ORIENTAL MEDITATION KAIZEN TIME AND PLACE POSTURE ELEMENTS OF HELP IN MEDITATION WHY MEDITATION CANNOT BE GUIDED? BREATHING BEGINNING AND END RITUALS THE MIND AND HOW CONCENTRATE SENSATIONS DURING MEDITATION OBSTACLES IN MEDITATION FINAL TIPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 NEXT WEEKS