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Meditation 101

Meditation has come out of the “woo woo” realm and into the mainstream. Today, a wealth of online resources makes it possible to practice anywhere, anytime. A body of clinical research amply demonstrates the physical and emotional benefits of the practice, which helps wit

h everything from depression and anxiety to high blood pressure and addiction to workplace focus and personal relationships. Many would-be meditators are held back by assumptions that mindfulness takes too much time and requires extraordinary focus. According to world-renowned mentor and meditation expert Doron Libshtein, there’s no right or wrong way to meditate, and anyone who can breathe can find a way to incorporate this health and wellness strategy into their self-care toolbox. Here are his top tips for getting started.

1. Routine, routine, routine. The first step for beginners is to commit to a regular time each day. Your meditation can be split into two short sessions, first thing in the morning and at bed time, or be one longer session. The amount of time is not as important as just doing it regularly. You can start with just a few minutes and work up to more as you begin to feel more comfortable. And you don’t have to sit on the floor or in any specific position! You can sit in a chair, stand or lie down.

2. Mantras not mandatory, but recommended. This will give you something to focus on. If you choose to use one, it could be the popular “om” or “om shanti”, or you can pick a personal affirmation. If you choose to use a mantra, just repeat it both on the inhale and the exhale.

3. Exhale. How you breathe keeps you focused and reduces stress, one of the leading causes of illness). Your exhale should be longer than your inhale. The goal is four counts on your inhale and eight counts on your exhale. However, don’t force this…you can work up to it, and you will find that lengthening your exhale is an extraordinarily efficient way to calm you down.

4. Music and motion. Some additional tools to try are calming music, or a technique called “dynamic meditation” in which you stand, close your eyes and gently shake your knees, arms, hips, head, etc. for a few minutes. Surprising, but it works!

5. Distractions happen. Don’t worry if you are not able to completely clear your mind while practicing the breathing technique outlined above or throughout your meditation session. When you notice this happening, simply bring your attention back to your breath.

6. Get guidance from experts. Some people prefer guided meditation exercises, just as some prefer group workouts to solo ones. The Mentors Channel ( provides a variety of such exercises. These are all designed to counteract the stress, anxiety or other issues that you may be experiencing and to bring the conscious and unconscious minds into alignment to help bring about the positive changes you want to see in your life.

7. Be mindful of your stress and its causes. You can now use technology to understand and manage stress. The WellBe ( is the first bracelet that measures your stress and emotional wellness in the short and long term. The wearable device shows you who and what are your personal stress triggers, alerts you to rising stress levels and provides real-time solutions in the form of meditation, focused breathing and mindful exercises.

About Doron Libshtein:

Doron Libshtein is the mentor to the world’s top mentors. He is also a prolific author and strategic entrepreneur, seeking to foster personal growth using the potential of the digital space. As chairman and founder of Mentors Channel ( and The WellBe (, Libshtein has established a thriving interactive community where the world’s best mentors and coaches help millions of people live fuller, richer lives.

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