Beginners Guide to Meditation

Does the idea of meditating freak you out? Throughout my years of being a meditation teacher I’ve witnessed all kinds of resistance to the practice. The most common excuses for not meditating are, “I don’t have time,” “I can’t sit still,” and “Meditation is for yogis and super spiritual folks.” Does this sound familiar? If so, I’m here to bust the myth the meditation is difficult and not for you. Meditation is for everyone, it doesn’t have to take much time and anyone can sit still (even if it’s for just a minute).

Before we go any further, let’s begin with a few definitions so you can get familiar and comfortable with the language of meditation. Sometimes the lingo can feel off-putting, but like most things you’ll pick it up quickly.

What Is Meditation?
First, what is meditation? Meditation is a practice that trains your mind. If that sounds a little vague, it’s because there are many types of meditation done for different purposes.

Probably the most popular meditation practice in the U.S. is transcendental meditation, or TM for short. A great resource on TM is the book Transcendence, by Dr. Norman Rosenthal. Another popular practice in the U.S. is mindfulness meditation, which is based on stillness and calming the mind.

I teach Kundalini meditation. This type of meditation uses mantras, breath work, mudras (hand positions) and even physical movements. (All the meditations in my book Miracles Now are Kundalini practices.) But even before I became a student of Kundalini yoga and meditation I designed my own stillness practice based on different tools I’d learned throughout my life.

What Are Mantras?
Another term that comes up a lot when talking about meditation is mantra, which I mentioned above. What is a mantra? Simply put, a mantra is a word or sound that you repeat throughout a meditation to help focus the mind. “Mantra” comes from Sanskrit: man is the root of the word for “mind,” and tra is the root of the word for “instrument.” Mantras help us disconnect from that stream of thoughts constantly flowing (sometimes rushing) through our minds. Keep in mind, not all forms of meditation use mantras.

I’ve meditated every day for the past decade. I owe my happiness, health and awesome life to this one simple tool. Through my meditation I have learned how to boost my immune system, release my fears and heighten my intuition. My daily meditation practice has given me an internal power that supports all that I bring forth in the world.

You can check out my all-time favorite mantra here.

You too can experience this groovy power, intuition and connection by following the simple meditation steps outlined below. To help you demystify your meditation practice, I’ve created Gabby’s Guide to Meditation for beginners. These 10 steps will help you begin your very own meditation practice now and guide you to embrace the life-changing benefits that this tool has to offer.

Gabby’s Beginners Guide to Meditation


1. Anyone can meditate. You’ve just gotta want it.

Like any practice, you have to want to do it in order to achieve results. It can be hard to start a meditation practice because it seems so foreign from what we’re taught to do. But I have good news: Meditating is much simpler than we make it out to be. Beginning a meditation practice requires only your slight willingness. Your desire to experience something new is all you need to get on a new path.

Let’s set the intention to begin your practice now. Affirm this statement out loud to yourself: I am open to meditation and I welcome a new practice into my life. This simple statement will give you all the energy and enthusiasm you need to continue reading this blog and beginning your practice. It’s very important to accept that anyone can meditate as long as they want to.

2. Set the mood.

It’s great to create a space in your home that is quiet, uncluttered and serene. This space can be dedicated to your practice. Keep in mind, though, that you really can meditate anywhere. You can meditate on a park bench, at your desk, in the bathtub, even on the subway. Meditation can become a part of your daily routine and you can do it anytime, anywhere.

Many meditation teachers suggest that you create a sacred space to meditate in. Even if you have a small apartment, you can set up a meditation pillow and light a candle. In this video I share how I created my Zen den and altar for my meditation practice. Watch here.

3. You DO have time to meditate.

You have a minute to spare, right? One minute a day spent in stillness can change your life. Commit to one minute a day and use this practice to silence your mind and calm your energy.

The One-Minute Breath
For one minute follow this breathing technique:
Breathe in for 5 seconds
Hold your breath for 5 seconds
Release for 5 seconds
Hold for 5 seconds
Practice this breath pattern for one minute a day.

Here’s another great meditation that you can do in one minute or less, everday!

4. You can find peace in your pulse.

Meditation can be as simple as finding your pulse. This foolproof tool from my book Miracles Now is very easy for meditation newbies. I call it Peace Is in Your Pulse because it improves your concentration and brings calm to even the most scattered mind.

Sit comfortably cross-legged on the floor.
Lightly close your eyes and focus on the space between your eyebrows (the third-eye point).
The mantra (repeated phrase) is Sat Nam (which means “truth identified”).
The hand position (mudra) is simple. Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip.
On each beat of your pulse, mentally hear the sound of Sat Nam.

Screen Shot 2014-07-07 at 9.52.16 AM

This meditation can be done any time, anywhere and you can experience great benefits in just one minute. Practice it daily to develop your intuition and calm your mind.

For further guidance on this meditation, watch this video:

5. Peace begins with you.

This technique is a fantastic Kundalini meditation that’s fast, easy and effective. You can also do this meditation anywhere.

Gently press your thumb against your index finger, then your middle finger, then your ring finger, then your pinkie finger.

When you touch your index finger, say: PEACE
When you touch your middle finger, say: BEGINS
When you touch your ring finger, say: WITH
When you touch your pinkie finger, say: ME
Breathe deeply as you say each word. Go as slow or as fast as you’d like. Use this technique in line at the bank, under the desk in an office meeting or even in the middle of a fight with a partner or friend. This technique will get you through all kinds of crazy emotions and help you release resentment fast.


6. Use your commute as a time to meditate.

My husband loves to meditate on the subway on his way to work. He practices Transcendental Meditation. Once he’s settled on the train, he shuts his eyes and begins his mantra. You can begin your own commuter meditation today. Here are two easy ways to get started meditating on the subway, train or bus:

You can download one of my guided meditations and listen to them on the subway or in your car (with your eyes open). Get my free meditations here, and explore all my meditation albums here. If you want video guidance and would like to try out Kundalini meditation click here for my Miracles Now meditation videos.

During your commute it’s helpful to repeat a mantra to yourself as you inhale and exhale. Try this: Breathe in: I love life; breathe out: I am supported. Or on your way to work you may want to meditate on this mantra: I love my job; my job loves me. Reciting a mantra while you connect to your breath can be a very powerful meditation practice.

7. You can meditate anywhere — even in the kitchen.

If you enjoy cooking, it can be considered a meditative practice. Time spent in the kitchen is designated for creativity and helps you detach from your day, even if you’re just whipping up spaghetti. The next time you feel stressed out after a long day of work, cook a meal.

Use your time in the kitchen to redirect your focus off your to-do list and onto serving your soul. Enjoy the process and then enjoy the meal!

8. You can meditate while you walk.

You can find a meditative moment even when you’re walking. Walking is actually a great time to meditate because it keeps us from rushing and allows us to slow down, calm down and get grounded. Try this simple meditation practice the next time you’re hustling to the bank on your lunch break, weaving through the supermarket aisles or hurrying to the office. Slow down just a bit and make your walk meditative.

Take a deep breath with every step.
Feel the soles of your feet and focus on being more grounded with each step
Use a mantra while you walk. With each step recite this mantra: “I am, calm now.”

Whenever you’re stressed, you disconnect from your body and your power. Get more grounded and connected with a walking meditation. You’ll actually enjoy your walk and feel much better when you arrive at your destination.

9. Find your Zen with technology.

Many people blame technology for their stress, lack of connection and anxiety. Technology overload has become one of the primary stressors in people’s lives.

But there’s a new trend happening with technology. Instead of being a source of anxiety or depression (or simply FOMO), it’s becoming a tool for stress relief. The growing trend is that people are turning to these channels for guided meditations, positive affirmations, empowering content and stress relief tools — all for free.

Check out my top three favorite apps for helping you grow your meditation practice.

The Best Meditation Apps

Spirit Junkie Alarm Clock

Screen Shot 2014-07-07 at 10.19.42 AM

Start your day with a meditative moment through my Spirit Junkie Alarm Clock app. The idea is simple but powerful. Each morning when your phone alarm rings, an affirmation pops up. While you’re still cozy in bed, clear your mind and meditate on the message, allowing it to sink in and soak your soul. Then start your day with a positive, confident attitude. The Spirit Junkie Alarm Clock app turns the phone-on-the-nightstand habit into a healthy way to start your day.

Headspace

As a meditation junkie I’m a huge fan of Headspace. I love this app because it makes meditation very easy for folks who are new to the practice. The app contains easy tools to help you focus more, sleep better and experience more Zen. I recommend this app to anyone who’s new to meditation or just feeling stressed out.

Breathe Sync

This app rules! Learn to adjust your breath to match the rhythm of your heartbeat with the Breathe Sync app and feel more relaxed, focused and balanced.

Your breath and heartbeat are directly connected to your wellness and stress levels. By taking a few minutes each day with Breathe Sync, you can measure your well-being and stay in control.

10. How to finish each daily meditation.

When you end your meditation it’s important to ground yourself. You may want to stomp your feet on the ground. Have a snack or drink some tea. Do something that gets you back into your body before going back to your daily routine.

In Transcendental Meditation it is suggested that you rest for three minutes after your meditation practice. This rest period helps you reorganize your energy and get back into your body. If you quickly jump out of your meditation and start checking email or posting on Instagram you may feel very shaky. Moving too quickly out of a meditation can even give you a headache or make you feel anxious. Take a few minutes to sit in a relaxed manner or lie down and rest. Let your body recalibrate.

It’s also helpful to set an intention for the rest of your day once you finish your practice. Seal the deal with a positive intention like, I choose to carry this peace with me for the rest of the day. Set yourself up to win with a silent prayer after your meditation.

When you first start your meditation practice, you may feel awkward or even uncomfortable. That’s totally normal! You don’t have to be an instant expert to reap the benefits of meditation. Ordinary or annoying thoughts will still rumble through your mind, but try to let them pass. In mindfulness meditation, teachers often say to detach from those thoughts by seeing them as clouds floating into and out of your mind. The more you practice meditation — even if it’s just for a minute or two each day — the better you’ll become at it. But it’s not a contest or a competition … meditation is a practice.

There are all kinds of ways to meditate and lots of tools to help you create a meditation practice that’s right for you. If one doesn’t quite click, try another. Let yourself adjust to this new habit and make it your own. Just remember: Anyone can meditate as long as they want to. That includes you.

Next Steps in Meditation For Beginners

You still think you don’t have time to meditate? Watch this video.

Are you irrational? Practice this meditation to release irrationality:

Do you feel blocked? Use this meditation to bust through your blocks.

Want to amplify your manifesting powers? Check out this miracle meditation!

Want to take your meditation practice to a whole new level? On August 8, 2014 join me, Deepak Chopra and India Arie for the largest group meditation ever. You can sign up for free today.

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Read the comments or Add Yours

  1. gigi says: July 20, 2014 at 12:30 pm

    Love all this wonderful info. Thank you. I needed this today to get my meditation groove back on and my life back to being groovy. Sat Nam!

    1. Gabby says: July 20, 2014 at 9:03 pm

      so happy it helped!

  2. Danielle says: July 20, 2014 at 3:31 pm

    taking time to reflect, unplug and care for your needs is so necessary to a happy and healthy life. much love!

    1. Gabby says: July 20, 2014 at 9:03 pm

      much love to you too!

  3. katie says: July 20, 2014 at 8:41 pm

    woah, this post was radical! so much great info in one post.

    1. Gabby says: July 20, 2014 at 9:03 pm

      love u

  4. Irma - Fightyourstress says: July 21, 2014 at 10:14 am

    I usually do different meditation, but I just tried yours (breathing in eight strokes). Awesome feeling. Thank you for sharing, Gabby.

    1. Gabby says: July 21, 2014 at 10:45 am

      that’s a great one!

  5. Lesley says: July 21, 2014 at 11:33 am

    Gabby, I really want to thank you for sharing so much information with no strings attached. This post, in particular, is so useful to me at this moment as I didn’t know where to begin, but have wanted so much to start a meditation practice. I’ve had the same thought in the past when you have shared other instructional resources as a gift, rather than a product for a price. It is sincerely appreciated. You truly are awesome. Thank you!

    1. Gabby says: July 21, 2014 at 11:40 am

      big love… it’s a privilege to teach.

  6. Vicky _ADM says: July 21, 2014 at 11:36 am

    So great, Gabby! Thank you again for shining your light, and guiding others to theirs! Meditation is a practice that has literally changed everything for me.. I know this post is going to help so many demystify medi (as I call it : ).
    Looking forward to vibing with you, Deepak and India Irie on the 8th of August, in person to boot!
    Sending love + light. xo.

    1. Gabby says: July 21, 2014 at 11:39 am

      xoxoxo

  7. Claudia says: July 21, 2014 at 11:45 am

    I’m so glad to see you recommend Headspace – I love it too and have often recommended it to clients to start a meditation practice.
    Great list of tips! xo

    1. Gabby says: July 21, 2014 at 1:45 pm

      it’s great.

  8. Frances says: July 21, 2014 at 12:12 pm

    I absolutely needed to read this today!! Thank you!
    Quick question: Do you have any suggestions for establishing and sticking with a regular meditation practice when you have kids running around?

    1. Gabby says: July 21, 2014 at 1:24 pm

      wake up before them:) or invite them to sit with you … that may be tough at times. remember that one minute a day can hook you up!

      1. Noelle Craver says: July 25, 2014 at 7:02 pm

        That is my new plan. To wake up before my family. Such a peaceful time of day. :)

  9. Lisa-Marie says: July 21, 2014 at 12:26 pm

    Thanks Gabby! I had just decided yesterday that I was going to commit to meditation every day this week so this was perfect timing. Love the ideas! Thank you!

    1. Gabby says: July 21, 2014 at 1:23 pm

      so awesome

  10. Indira says: July 21, 2014 at 1:18 pm

    Aww thank you! Just had a “aaa” moment :-)
    Grounding myself after the meditation. .. Wish I knew that before would have save myself few sleepless night :-)
    Thank you

    1. Gabby says: July 21, 2014 at 1:45 pm

      :)

  11. MOni says: July 21, 2014 at 2:29 pm

    I’m loving the videos you included at the end- each of them are just what i need ;) Especially the irrationality kriya, lol. So much potent info here, thank you always for sharing Gabs, xo

    1. Gabby says: July 21, 2014 at 9:18 pm

      right on!

  12. ADRIANA says: July 21, 2014 at 2:54 pm

    Hi Gaby! ..love your VLOGS. Regarding Meditation, I have Meditated every day for the last 8 months. They feel different every day …like one day I connect to my guides.. but then next day I focus on my chakras ..then next day I focus on my breathing or a Mantra…. and so on. My question is : do we have to stick to one way ..or is it valid to vary that often ? Thanks again. Love and gratitude, A.

    1. Gabby says: July 21, 2014 at 9:18 pm

      beautiful

  13. elena says: July 21, 2014 at 4:33 pm

    Thank you for this! I’ve been trying some meditation techniques while reading Miracles Now and feel really awkward when I try them. I’m so glad that that’s normal! :)

    1. Gabby says: July 23, 2014 at 12:27 pm

      wooo hooo

  14. Loulou says: July 21, 2014 at 5:28 pm

    Love this and you, we are so in sync, I’ve just been prepping a post for my readers on how I’ve reframed meditation to work for me.
    A walking one I like is to walk and say the four syllables of I surrender with four foot prints – on repeat.
    LOVE xxx

    1. Gabby says: July 22, 2014 at 3:29 am

      love u sister. can’t wait to hang in october

  15. Alex @ Kenzie Life says: July 21, 2014 at 5:51 pm

    This is so awesome Gabby! I love this guide! I’m currently working my way through May Cause Miracles (Day 14!) and I’ve been using a lot of the techniques from Miracles Now. The one I really can’t wait to try though is the Miracle Meditation! That’s happening tonight!

    1. Gabby says: July 22, 2014 at 3:28 am

      enjoy!

  16. Torrie says: July 21, 2014 at 7:33 pm

    This is brilliant Gabby! Thank you! Last week I decided it was time to do Vispassana soon, so to lead up to it, I’m doing a 12 hour silent retreat at home. 3 hours dedicated to reading a book on mindfulness, 3 hours of soulful journaling and 6 hours of meditation (several guided meditations, including your Kundalini videos I purchased, and 2 hours of totally silent meditation). Thanks for your loving guidance to raise our frequency. I can’t wait for your global meditation ??

    1. Gabby says: July 21, 2014 at 9:17 pm

      go girl!

  17. JENN says: July 21, 2014 at 7:49 pm

    Really appreciate all these links in one place. The releasing romantic partner meditation was a great thing to come home to. Thanks so much. Satnam!

    1. Gabby says: July 21, 2014 at 9:17 pm

      so happy they help

  18. patty says: July 21, 2014 at 9:14 pm

    i been having big changes in my life. Thanks to guide me in to the right direction
    Do you have a meditation to clear the head noise?
    A big hug from Costa Rica

    1. Gabby says: July 21, 2014 at 9:17 pm

      try this one http://gabbyb.tv/vlogging/a-meditation-for-irrationality

  19. Karen Rossi says: July 21, 2014 at 10:20 pm

    Thank you so much Gabby, this is very helpful! Karen

    1. Gabby says: July 22, 2014 at 3:26 am

      glad it helped!

  20. Sabrina says: July 21, 2014 at 10:42 pm

    Sat nam ji! You are so full of love and light! Thank you so much for being such an inspiration Gabby. I love you ????

    1. Gabby says: July 22, 2014 at 3:26 am

      blessings sister

  21. Noemie says: July 21, 2014 at 11:20 pm

    I’m always amaze by your generosity. You give so much. Thank you. I hope many blessings come your way.

    1. Gabby says: July 22, 2014 at 3:28 am

      glad you’re enjoying the blogs xo

  22. valentini says: July 22, 2014 at 2:34 am

    Dear Gabby, I have tried today for the first time your “Peace is in your pulse” meditation. I had one problem though, I couldn’t feel my pulse on my wrist, but rather I could feel it inside my body, for example in my chest area, then my head or my solar plexus. Then I relaxed my hands and continued to recite “Sat Nam” while feeling my pulse throughout my body. Is this variation possible? Also can I repeat the mantra throughout the day? Much love. Thank you.

    1. Gabby says: July 22, 2014 at 3:27 am

      yes absolutely:)

  23. Jo says: July 22, 2014 at 4:36 am

    Loss of loved ones and followed by big life changes making me sad and lacking direction. I thank Kathie for guiding me to your books and I thank you for gifting these meditation tools to get me through this difficult time

    1. Gabby says: July 22, 2014 at 8:17 pm

      I’m so happy the work is serving you.

  24. Russell James says: July 22, 2014 at 5:52 am

    I’m off to create my Zen Den :)

    1. Gabby says: July 22, 2014 at 8:16 pm

      go russell go! send me pics

  25. Maria says: July 22, 2014 at 7:55 am

    Thank you gaby. You are a true inspiration!

    1. Gabby says: July 22, 2014 at 8:16 pm

      xoxo

  26. Julie says: July 22, 2014 at 8:41 am

    Thank you for this great recap, dear Gabby.

    I have a question for you : would you recommend to stick to one practise for a choosen period of time, or to alternate and change depending on the mood and the feeling ?

    I practise mindfulness every morning and night and have just added the Kriya meditation daily since last week (I am loving it… thanks). Now I would like to try some of the techniques you show, but isn’t it going to be too much of different things ?

    Thanks :-)

    1. Gabby says: July 22, 2014 at 8:16 pm

      I do recommend sticking to one practice for 40-days. try it out and see how it goes.

  27. karl says: July 22, 2014 at 1:04 pm

    Hi, I’m a new viewer. It’s a joy listening + learning from you. Keep up the good work.

    1. Gabby says: July 22, 2014 at 8:15 pm

      thanks karl! glad you’re here;)

  28. Stephanie Kirylych says: July 22, 2014 at 3:32 pm

    I just sent this post to all of the “But…I don’t know how to meditate” people in my life. Thanks, Gabby!!

  29. Michael Grier says: July 22, 2014 at 8:45 pm

    I have followed your 30 day meditation challenge, and I did it! Not only am I completely in peace with myself I feel amazing. I am working on a health routine. While doing my 30 day meditation I have found my purpose and I am starting a non profit now. Thank you so much Gabby!

    1. Gabby says: July 22, 2014 at 9:48 pm

      sooo awesome!

  30. carla necole williams says: July 23, 2014 at 11:47 am

    I am so excited about the ‘movement’ on 8/11 with you, India Arie AND Deepak Chopra! I’m telling everyone about it and I’m even promoting it on my site!

    1. Gabby says: July 23, 2014 at 3:01 pm

      wooo hooo

  31. Christina says: July 23, 2014 at 2:20 pm

    I love your guided meditations. When you spoke to vibrating with the cosmos at awesomeness fest, I was perplexed. What does that mean? Well, after putting Kundalini meditations into my daily practice I learned to know that feeling of connecting to source energy felt like. It’s increadible getting the energie flowing and to actually feel a vibration in your body just thru breath work and chanting. Amazing! You have cracked me open to flow. Thank you! ????

    1. Gabby says: July 23, 2014 at 3:01 pm

      sooo awesome!

    2. Nicci Johnson says: July 25, 2014 at 11:12 am

      Hey Christina! Vibrating with the cosmos is pretty much just surrendering to that power greater than you working in your life and doing things for you that you cant do for yourself. When you surrender, trust you are being divinely guided and the cosmosbwill clear the path :) Much Love!

  32. Ritu says: July 23, 2014 at 9:10 pm

    The details in this post is incredible. It’s almost like an entire chapter in your books! Thanks Gabby. Love, Ritu

    1. Gabby says: July 23, 2014 at 11:50 pm

      glad it’s helping. hope you’re great!

  33. Sarah somewhere says: July 24, 2014 at 12:10 am

    Wow what a comprehensive, easy to understand guide to meditation. I can’t wait to add some of these techniques to my practice! Looking forward to your meditation event! Namaste x

    1. Gabby says: July 24, 2014 at 10:17 am

      enjoy!

  34. Krista says: July 25, 2014 at 11:00 am

    Hi! :) I love meditating, but not when I’m not in the right mood for it. Sometimes it’s hard to get to that point though… Is it okay to “make yourself do it” anyways? Or does that defeat the purpose?

    1. Gabby says: July 25, 2014 at 11:30 am

      sometimes meditating when you’re not in the mood is the best thing you could do… see what happens and report back.

  35. Victoria says: July 25, 2014 at 11:03 am

    Gabby, do you have any tips how to keep your meditation practice going while on vacation? Usually there is so much to do and see, and meditation tends to fall off the radar.

    1. Gabby says: July 25, 2014 at 12:13 pm

      vacation is the best time to cultivate your practice. get up early and sit wherever you are… enjoy !

  36. j says: July 25, 2014 at 11:03 am

    Gabby – I have been practicing meditation ever since I discovered you a few years ago.

    I’ve discovered that when I meditate, sometimes I am REALLY in the zone, and I get a tingly feeling throughout my body. Other times, nothing happens, and I feel as if I am just going through the motions to get through the meditation. Is this normal? And how do I improve my practice so I get more benefits from it each time rather than every once in a while?

    1. Gabby says: July 25, 2014 at 11:30 am

      totally normal. over time you will start to drop in more quickly. like any great practice it gets easier in time.

  37. Melysa says: July 25, 2014 at 11:03 am

    I just wanted to stop by and tell you I heart you since I know you’re reading the comments right now :) Thank you for teaching me how to love myself through meditation, a connection with God and beyond xoxo Have a fabulous weekend!

    1. Gabby says: July 25, 2014 at 12:13 pm

      BIG LOVE to you:)

  38. Nicci Johnson says: July 25, 2014 at 11:07 am

    When do you go to bed and when do you wake up? Ive been trying to get a routine down as far as meditation before bed and in the morning. But sometimes routines get messed up. So im open to suggestions! Thank u so much for all you do!

    1. Gabby says: July 25, 2014 at 11:31 am

      remember that a 1 minute meditation can carry you throughout the day. if your routine gets mixed up you can try the one minute practice or peace is in your pulse as taught in this blog. keep it simple

  39. shridatta says: July 25, 2014 at 11:13 am

    MA’AM I FACING TROUBLE WITH SEEING DEMONS AND CRUEL STUFF WHENEVER I SIT FOR MEDITATION…ITS BEEN LIKE THIS FROM MANY YEARS…AND I AM NOT ABLE TO GET A CALM MIND…ANY HELP ON THIS

    1. Gabby says: July 25, 2014 at 12:12 pm

      say this prayer before you meditate: I welcome in ONLY guidance of the HIGHEST TRUTH AND COMPASSION.

      1. shridatta says: July 25, 2014 at 2:19 pm

        Thank You very much ma’am …. Thank you … :-)

  40. christel Berggren says: July 25, 2014 at 11:13 am

    Hi Gabby, Thank you for explaining meditation so beautifully!!! How do you tune out the world so to speak to really concentrate? Thank you.

    1. Gabby says: July 25, 2014 at 12:12 pm

      just let the thoughts and distractions come and go. you don’t need to push them away or “tune them out.” just let them be. in allowing them to be present they can gently pass.

  41. Dawn says: July 25, 2014 at 11:14 am

    I’ve been practicing for about 6 months with mixed results. Sometimes the meditation is highly effective in helping me control my negative thoughts or talk me down from the ledge when I feel out of control, but other times it doesn’t seem to work at all. How long do you have to practice before it becomes more consistent?

    1. Gabby says: July 25, 2014 at 12:11 pm

      each meditation will be different because each day you’re in a different state of mind and energy. just be with wherever you are in the moment. there is no right or wrong way to practice. just allow and trust that whatever is coming up that day is exactly as it needs to be.

  42. Caitlin says: July 25, 2014 at 11:14 am

    Hi Gabrielle,

    I’ve never quite cracked meditation as my mind tends to leap all over the place. Did it take you a while to get over that hurdle? I shall persevere though and try out your guided one. Thanks so much for sharing that with us xxx

    1. Gabby says: July 25, 2014 at 11:32 am

      for the next 40-days practice the peace is in your pulse meditation (taught in this blog) that will be a great place to start cracking open…

      1. Caitlin says: July 25, 2014 at 11:43 am

        Thanks so much, Gabby. Shall try that out.

  43. Noemie says: July 25, 2014 at 11:14 am

    I just saw the post on your FB page. My question is: If you start feeling uncomfortable during a meditation: should you stop or keep doing it (because you’re pushing through some blocks)? Thanks.

    1. Gabby says: July 25, 2014 at 11:33 am

      all kinds of funky stuff gets worked out on the meditation pillow. breathe through the discomfort and allow it to pass. trust that whatever is coming up is something that needs to be healed.

  44. Karime silveyra says: July 25, 2014 at 11:14 am

    Hi Gabby! I have extreme upper back pain after 5 min of sitting down to meditate. Do you have any advice?

  45. Ashley says: July 25, 2014 at 11:18 am

    The Sat Nam pulse meditation has hugely helped me. I suffer from panic attacks and I have been using this meditation to help calm me. I go to a quiet room and practice it and it’s moved me to tears because it has helped me. Sometimes, in the midst of a panic attack, I forget and then do it after the attack is over. Either way, I’m just thankful you shared it.

    1. Gabby says: July 25, 2014 at 11:33 am

      soooooo awesome!!!!!

  46. Elisabeth says: July 25, 2014 at 11:19 am

    What do you do when you have resistance to your meditation practice? I know how important my meditation practice is but I allow everything else to get in the way and then the day ends without a meditation. Thanks!

    1. Gabby says: July 25, 2014 at 12:10 pm

      just do it. start simple. begin with the peace is in your pulse meditation for one minute a day for forty days. be consistent and spirit will take over.

  47. MegaN D says: July 25, 2014 at 11:22 am

    I just want to thank you so much for everything you do! My life has done a 180 and I have you to thank for that. I was watching Super Soul Sunday and you were on and I felt impowered after watching. I share your tools and tips with my friends and try to give to them what you’ve given to me. Thank you from the bottom of my heart ????????

    1. Gabby says: July 25, 2014 at 12:10 pm

      blessings to you!!! keep sharing the light that you are.

  48. JeN says: July 25, 2014 at 11:32 am

    Hi Gabby,
    I’m hoping that I get to you with my question today — I’ve tried many times to talk with you or comment to you etc, but haven’t had luck yet! I haven’t had resources available to see you live or attend a workshop etc. Crossing fingers today! I have so many questions for you — I’ve followed you for a very long time and you have helped me so, so much and through very difficult times, though I’m still sitting within one as I write this.
    My question today about meditation– I have tried my best to follow your guidance, listen to my ~ing, and so many other things. I have had miracles of success in short periods, then seem to get stuck on looking at the way that things are right now, and fall back into depression, fear, feeling sad or overwhelmed, etc., which, more often than not, ends up in my inability to *sit with myself* or stop to meditate without crazy monkey mind or super sadness. What techniques can I use for acceptance and slowing to meditate? What can I do feel more confident in meditation? How do you get past the fears and hesitancy in looking inward in difficult times?
    I follow all that you do and thank you for your guidance and work. I hope to work with or speak with you someday to further my journey. You’re an inspiration. Thank you so, so much. <3

    1. Gabby says: July 25, 2014 at 12:09 pm

      hi jen, i recommend that you use this meditation for the next 40-days: http://gabbyb.tv/vlogging/miracle-meditation

  49. Kerri Scott says: July 25, 2014 at 11:40 am

    Hi Gabby! Thank you for the light you give to the world on the daily :)
    My question is in regards to closing the eyes while meditating. I would like to meditate on my drive to work, can a meditation be modified so I can keep my eyes open? I would prefer to always follow the guided meditations to a “T” but sometimes the alone time in my car is all I get during the day! Sat nam.

    1. Kerri S says: July 25, 2014 at 12:35 pm

      I believe I see a very similar question and answer below :) Namaste sister!

  50. Caitlin says: July 25, 2014 at 11:41 am

    Hi Gabby! I’m new to meditation and adding a spiritual practice to my life. I can’t believe I made it this long without it! I’ve learned so much about myself and have come leaps and bounds. I struggle a lot with “worry” and have had a really difficult time with stress due to finances and I find this IS slowly improving, and I FEEL my ~ING taking over so much of that “worry” for me, I’m just hoping you have an affirmation you can share that I can repeat when I have a really big “worry moment” (ie, after I look at my bank account and panic?)?

    I also have 2 children that are very young (they are definitely future little yogi’s!) and while I always try to meditate when they are in bed or being quiet, sometimes I just NEED to meditate for a few minutes while they are awake and running around. Do you have any advice for getting “in the zone” with lots of interruptions and distractions?

    I really appreciate all that you do, I was led to you and Spirit Junkie right when I needed it. (of course!)

    Lots of light and love!

    1. Gabby says: July 25, 2014 at 12:06 pm

      sometimes distractions are great practice for cultivating a powerful meditation. embrace the distractions. don’t try to push them away. allow the noises and interruptions to come and go. just make sure to give yourself at least one minute of rest before you close your meditation. this is imperative. you need to allow your body to recalibrate…

  51. HaylEy says: July 25, 2014 at 11:46 am

    Hey Gabby, how do you recommend letting go of fears in relation to grieving the loss of a loved one? I have a lot of anger built up towards my step dad surrounding my mums passing and feel like I don’t want to forgive.. Do you have to fully forgive to fully experience love? X

    1. Gabby says: July 25, 2014 at 12:05 pm

      i’m so sorry to hear about your mum’s passing. email press@herfuture.com and we will get you some free meditations to help guide you.

  52. Karime says: July 25, 2014 at 11:48 am

    Hi Gabby! thank you for all you great advice. I get extreme upper back pain after 5 min of sitting down for meditation. Do you have any advice?

    1. Gabby says: July 25, 2014 at 12:05 pm

      try sitting on a comfy couch or get a meditation chair. it’s important to be comfortable.

  53. Hayley says: July 25, 2014 at 11:49 am

    Hey Gabby, how do you recommend letting go of fears in relation to grieving the loss of a loved one? I have a lot of anger built up towards my step dad surrounding my mums passing and feel like I don’t want to forgive.. Do you have to fully forgive to fully experience love?

    1. Gabby says: July 25, 2014 at 12:04 pm

      i have a great forgiveness meditation in my medidating album and in my may cause miracles album – found at http://www.gabbyb.tv/meditate

      start by praying before your meditation. pray for forgiveness and then see what comes through.

  54. Diana says: July 25, 2014 at 11:50 am

    Hi Gabby,

    Is it necessary to close one’s eyes to meditate? If not, is it safe to do while driving?

    Thank you
    Diana

    1. Gabby says: July 25, 2014 at 12:03 pm

      while driving you can recite mantras and practice breath work. you can also meditate while walking. though these types of meditations have a different result they are still beneficial for calming your mind and clearing out any negative energy or emotions.

    2. Diana says: July 25, 2014 at 12:09 pm

      Thank you Gabby. I have a very peaceful (no traffic) 45-minute commute to work every morning and have been doing this for the last couple of days after I saw your videos on your blog. Thank you very much! Namaste.

  55. Bronte says: July 25, 2014 at 11:50 am

    Hi Gabby, when doing Kundalini meditations for between 6-11 minutes (or however long), would it be appropriate to also do another form of meditation the same morning? Because it seems to me like Kundalini meditations are partially goal-oriented, and I’d also like a stillness meditation. Also, can you do one kundalini meditation one day and another the next and so on?
    I love your work so much!
    Kind thoughts

    1. Gabby says: July 25, 2014 at 11:59 am

      I reccomend long stillness after you kundalini meditation. The kundalini meditation is great for busting through any blocks and getting you into a state of stillness. use that practice as a warmup for your stillness meditation.

  56. shweta says: July 25, 2014 at 11:58 am

    Hi gabby.
    i have been meditating for a long time now, and continuously for more than an hour since past month. I must say it calls me a lot and takes away the tensions. But i don’t FEEL god yet. I don’t feel the connection. Am i rushing? Or am i doing something wrong, maybe setting wrong intentions. Please help.

    1. Gabby says: July 25, 2014 at 12:02 pm

      maybe try to stop defining what that connection should be like. if you’re feeling a sense of peace and calm set in, trust that that is God.
      any connection to a feeling of love is God.

  57. AlEX says: July 25, 2014 at 11:59 am

    I often feel very lightheaded and dizzy for no medical reason, have done since by teens and now 30. Kinda out of body-ish, but not in a nice sort of way. What kundalini kryia would you recommend or anything else that you think would help. Thanks x

    1. Gabby says: July 25, 2014 at 12:02 pm

      sounds like you need some grounding. try this one: http://gabbyb.tv/meditations-2/meditation-fresh-start

  58. vanessa says: July 25, 2014 at 11:59 am

    I just turned the big 3-0 and I’m feeling so overwhelmed with making this next phase of my life really count. I have a really hard time focusing on one goal/passion – I have so many ideas and areas of interest that I feel like a total scatterbrained flake!

    Any tips on finding out what I truly want to do vs. things that just interest me? I know it’s great to be well-rounded but my biggest goal is to make a living doing what I love. I know this is a vague question but any help would be great.

    1. Gabby says: July 25, 2014 at 12:01 pm

      cultivating a meditation practice will help you tune into what is truthful for you. i suggest giving yourself 30-40 days of silent contemplation. Allow your intuitive voice to come forward and let your logical voice take the back seat. true purpose and direction comes through stillness.

      1. Noelle Craver says: July 25, 2014 at 12:05 pm

        Hi Gabby,
        Is there a time of day that the universe is more open to a person’s meditation practice? I have read that early in the morning such as 4:00 am is optimal. What do you think?
        Thanks for your service!
        Namaste-
        Noelle

        1. Gabby says: July 25, 2014 at 12:15 pm

          before sunrise and between 4pm – 6pm before sunset

          1. Noelle Craver says: July 25, 2014 at 12:19 pm

            Thank you!

  59. christine says: July 25, 2014 at 12:01 pm

    hi Gabby:

    I love to have relaxing music on while meditating..is that your practice as well?and if so, will you release your playlist for purchase?…I love all of the music that you play in your workshops.

    1. Gabby says: July 25, 2014 at 12:16 pm

      follow me on spotify at gabby rocklin (my married name) and you will get all of my music

  60. Caitlin says: July 25, 2014 at 12:02 pm

    Hi Gabby! I’m new to meditation and adding a spiritual practice to my life. I can’t believe I made it this long without it! I’ve learned so much about myself and have come leaps and bounds. I struggle a lot with “worry” and have had a really difficult time with stress due to finances and I find this IS slowly improving, and I FEEL my ~ING taking over so much of that “worry” for me, I’m just hoping you have an affirmation you can share that I can repeat when I have a really big “worry moment” (ie, after I look at my bank account and panic?)?

    I also have 2 children that are very young (they are definitely future little yogi’s!) and while I always try to meditate when they are in bed or being quiet, sometimes I just NEED to meditate for a few minutes while they are awake and running around. Do you have any advice for getting “in the zone” with lots of interruptions and distractions?

    I really appreciate all that you do, I was led to you and Spirit Junkie right when I needed it. (of course!)

    Lots of light and love!

  61. Peg says: July 25, 2014 at 12:04 pm

    Growing light & backpack are two that I use. Focus is hard for me without guided meditation. Want to do it myself – feel like a wimp! How do you get there?

    1. Gabby says: July 25, 2014 at 12:16 pm

      if the guided meditations are helping you then use them. there’s nothing wrong with that at all…

  62. shweta says: July 25, 2014 at 12:07 pm

    Hi Gabby,
    Firstly thank you for being the light! you have helped me a lot in life.
    I have been meditating off and on for many years now. But i picked it up with regularity about two months back, been meditating for almost 2 hours since a month now. My life is a mess right now and I will credit that meditation has helped keep me sane. Though i feel very relaxed and stress free in the worldy way. I want your guidance. I dont FEEL god. i dont feel connected or the power of love or universe. Am i doing something wrong? Am i sitting with some wrong intention? OR am i just rushing it. Please share some advice.

    1. Noelle Craver says: July 25, 2014 at 12:11 pm

      Thank you for sharing your journey with us and your are not alone.

      1. Gabby says: July 25, 2014 at 12:14 pm

        sat nam

  63. Bonnie says: July 25, 2014 at 12:09 pm

    Hi Gabby! You know what would help me meditate better? A crystal triangle necklace just like yours! I’ve searched the internet to no avail! Could you share the story behind yours and possibly where to find one? So beautiful, just like you! Thanks for all who you are and share with the world!

    1. Gabby says: July 25, 2014 at 12:15 pm

      i got it in brazil visiting john of god.

  64. Maura Maloney says: July 25, 2014 at 12:13 pm

    Hi Gabby, I am a nursing student and I am starting my senior year in the fall. I am having a hard time “letting go” or rather I am having a hard time of letting go and controlling my future VS. knowing how to attract what I want. What is the difference between getting what you want and being guided? Also how can I combat feelings of depression and worthlessness? Thank you

    1. Gabby says: July 25, 2014 at 12:14 pm

      practice this meditation for 40-days http://gabbyb.tv/vlogging/miracle-meditation

  65. Smu says: July 25, 2014 at 12:49 pm

    Hi Gabrielle, Thank you for the amazing guidance that you provide and at this point in my life, meditating is really helping me keep calm. I have started with the 40 day practise of the liberation kriya, and am still finding it difficult to maintain the posture for 9 minutes. Any suggestions? Many Many Thanks. Sat Nam.

  66. Carly says: July 25, 2014 at 1:16 pm

    I just want to say thank you for serving us all xxx you are a true inspiration and you have helped me more than you could ever know

  67. Ava says: July 25, 2014 at 1:20 pm

    Gabby, I don’t have any questions at the moment, but just want to thank you for being an inspiration. I also would like to share how meditation has helped me:

    I started meditating earlier this year. It was around that time that I started practicing Kirtan Kriya (after watching one of your videos) and it was also when I started meditating to Deepak Chopra’s 40-day meditation challenge for prosperity. I truly believe that, were it not for meditation, I wouldn’t have had the insight to leave a relationship that was doing me more harm than good.

    It was a painful process to get myself to leave that situation (after all, I did love him and we had been living together for four years), but I know without a shadow of a doubt that meditation gave me the strength to not only survive, but to thrive in these times.

    You’re one of my lighthouses, Gabby!

  68. Mandi sue says: July 25, 2014 at 3:08 pm

    Hi Gabby,

    I’m giving a meditation presentation to my spiritual study group next month. If you could give any words of wisdom to beginners, what would it be? I’d be thrilled to pass something along from my “guru”. We have people aging from 20s to 80s…it’s such a beautiful thing!

    Many Blessings,
    Mandi V. from Kentucky

    1. Gabby says: July 27, 2014 at 10:44 am

      you can totally share any of these tips in your presentation… use this. share this!

  69. Laura says: July 25, 2014 at 9:43 pm

    Gabby, I know I’m too late for the live blog and I could have posted on your Facebook but that felt wrong. I’m overcome with fear. I’ve read a few of your books. I read your blog and social media. Basically I’m a big fan of your work and to be honest, feel a trust in you and your work. I just ordered the workshop for the Course and I although I’ve been interested in it through you, I’ve never really read up on it. Well I did tonight and now I’m overwhelmed with fear. I’m not a Christian. I don’t believe Jesus was our savior. I didn’t know that the author said the course came to her from Jesus and that kinda freaks me out to be honest and now I don’t know what to do. I hope I’m not taken out of line here, I just genuinely wish you could tell me something to ease my mind. Should I follow the course or is it not for me if I don’t believe the author was spoken to by Jesus? I don’t know how to resolve the dissonance in my mind. I hope this reaches you. And either way, I appreciate you greatly. Xoxo

    1. Sally says: July 30, 2014 at 6:44 am

      Hi Laura

      I hope I’m not butting in here and Gabby will correct me if I say anything wrong but I hope this helps you.

      I am 50 days into the Course. Like you, I am not a Christian but I don’t have strong feelings against the whole ‘Religious thing’. Actually, I believe that, fundamentally, the deep spiritual message of all religions is basically the same anyway. LOVE.

      You’re right, The Course does use lots of Christian and also predominantly male terminology (Son of God etc). I would not get too put off by the terminology as the message is a good one. Think of ‘Primal Energy’, ‘Spirit’, ‘true essence’ or just pure LOVE when they use the word God if it helps. Jesus just being a means of showing how that ‘spirit’ can manifest in a human who is free from ego….like other spiritual humans (Buddha for example).

      The Course can be difficult, challenging, hard to read and beautiful all at the same time.

      Like I say, I am not of any religion but I believe that religion (of any kind) has got a bad wrap over the years because of the things done and said in its name. Go back to the spiritual essence of it and you won’t go far wrong.

      When you’ve tried that, if it doesn’t work for you then discard it…but keep looking my friend.

      Blessings.xx

      1. Laura says: July 30, 2014 at 12:59 pm

        Thank you so much Sally!! I panicked and wrote the comment, feeling ever since that I shouldn’t have. I find it very beneficial to me to use the substitutes that you suggested, like how Gabby says “ing”. I am comfortable with that. I got caught up on reading that the author said Jesus spoke to her. And I still don’t know how to sort that out in my mind. Thank you so much for responding!!! I appreciate it very much.

  70. Ann says: July 27, 2014 at 7:04 pm

    At first I wasn’t sure when to use the Meditation into Expand Intuitive Knowledge, because I’m used to using meditation to seek peace, inner growth, or guidance, not so much to celebrate and expand a good energy already present. Then I was out hiking in the woods the other day(I live in Alaska) and I just knew that the energy of the trees and sunlight and wind are for me the spiritual beauty I want to expand within myself and others, so I sang this beautiful mantra. Now I love adding the mantra to my outdoor time…and the singing has another nice benefit…it helps wildlife I do not want to take by surprise, like bears, know I’m around in a loving, peaceful way. Thanks, Gabby.

  71. krazbeloc says: July 28, 2014 at 4:35 pm

    i’m not a good speaker of your “english” . Do you know some adresses who french langage is used , please ! Sorry , to be so bad in english …

  72. Lisa says: July 29, 2014 at 9:08 pm

    Hi Gabby, I feel like I was called to you. I was in a very bad crossroads in my life, everything came crashing down on me all at once. It’s so hard to see the light when you are engulfed in darkness. I was flipping through the tv last weekend and came across super soul sunday with you appearing. I was immediately drawn to you and before the episode was over I purchased Miracles Now & May cause miracles. I also watched your 3 hour Manifest Miracles now workshop. Mind blowing!! It’s exactly what I needed at just the right time. I did the meditations you taught in the workshop & I feel so much more calm and relaxed. Knowing that everything will be ok. One of my huge stressors is my job, I did the kundalini meditation you warned about yesterday and today I just felt a pull to leave my job now. I gave my notice and I feel so calm, I know it’s the right thing for my soul, it was a major block in my life. Also, something out of the blue, something that cannot be explained, within a couple hours of leaving, I was given a sign from the divine letting me know that everything will indeed be ok and trust in their guidance. I can’t thank you enough! I hope I will get a chance to attend one of your workshops in person someday!

    I have a question too, I’m in canada and we don’t have spotify. I would love to know what is on your playlist. I would like to start my own meditation playlist <3

  73. Donna says: July 31, 2014 at 12:51 am

    Not everyone has an iPhone! I hope android versions of Spirit Junkie and Breathe Sync come out soon <3 Great article. Headspace is great.

  74. Karen Rossi says: July 31, 2014 at 8:51 am

    Hi Gabby I can’t thank you enough for this guide, I’ve been using it for a few weeks and it’s life changing. I’ve tried to meditate before but these clear instructions helped me break through. I don’t lose patience with my kids anymore! I highly recommend this guide to new parents. Are you still coming to the Vineyard? Xo Karen

  75. David says: August 1, 2014 at 5:10 pm

    Hi Gabrielle, have been meditating here in England for 7 years. It’s good to get back to basics and even learn something new. Thank you.

  76. Lisa says: August 2, 2014 at 1:23 pm

    This is wonderful and definitely is helping me to understand meditation better. I shared your article on my blog this week: http://www.balancingbedlam.com/weekly-web-walkabout-2/

  77. Cecilia says: August 9, 2014 at 12:15 pm

    Love this article, I’ve been practicing short and long meditation and I love this article and I will use this and I want to share this with people around me. This is very practical and head on.
    Thanks<3

  78. Ellin says: August 9, 2014 at 4:18 pm

    I wanted to ask if the hand positions for the liberation meditation is the same for men and women. I want my son to join me in this meditation.
    Sending you love

    1. Gabby says: August 10, 2014 at 10:00 am

      yes they are the same

  79. Trisha Condo, Psychic Medium says: August 22, 2014 at 11:07 pm

    Just love your meditation techniques. I’m more of an active meditator than anything. I am too psychically amped to close my eyes and be still.

    I’ve done the silent meditation, which is cool. I alternate between the two.

    I really enjoy your blog posts and social media buzz around spirituality. So cool that you’re being yourself and sharing the love.

    Trisha.
    http://www.trishacondo.com

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