Benjamin W. Decker - Practical Meditation for Beginners: 10 Days to a Happier, Calmer You

Praise for
Practical Meditation for Beginners

Ben's keen understanding of meditation and his deep commitment to its practice has given rise to one of the best meditation books I've ever seen. This is a must-read for anyone who is truly interested in learning how to meditate and for those who want to refresh their practice.

Ora Nadrich, author of Says Who? and founder of The Institute For Transformational Thinking

"This book will provide readers with both an excellent road map to beginor to deepentheir practice as well as a primer on the philosophy, spirituality, and neuroscience behind different meditations styles. Its written with heart, devotion and dedication to make the ancient teachings available to contemporary meditation students. A wonderful read!"

Ronald Alexander Ph.D., author of Wise Mind, Open Mind and Executive Director of The Open Mind Training Institute

"No one can give us a greater gift than to teach us how to meditate. Many will one day remember Ben Decker as having put their feet on a most joyous path."

Marianne Williamson, author of A Return to Love

Copyright 2018 by Benjamin W. Decker

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Illustrations Sam Ledoyen/Illozoo, 2018

ISBN: Print 978-1-64152-025-6 | eBook 978-1-64152-026-3

For Wyatt, Nolan, Charlie, Audrey,
Lincoln, Henry, and all my other
nieces and nephews on the way.

CONTENTS

When I was young, I was profoundly struck by how in movies and TV as well as in my family, community, and church life, meditation showed up again and again, always in association with serenity and power. The whole world seemed to be aware of its mystical powers to calm and heal the mind. My early fascination with meditation sent me on a learning journey through many traditionsfrom the Buddhist and Hindu origins of meditation to the Jewish, Islamic, Christian, and even indigenous practices of North and South Americaexploring their diverse techniques and practices.

I loved to learn about the ancient philosophers, scientists, saints and sages who discovered some of the most profound truths about existenceincluding meditation and its many benefits. Time and time again, technology, along with advances in neuroscience and even genetics, seems to be validating things our ancestors knew all along by revealing exactly what happens physiologically during meditation and how regular practice can improve our bodies and minds.

A study by Harvard Medical School neuroscientist Sara Lazar showed meditation was found to physically change the brain, making it more effective in areas associated with learning, mental cognition, memory, and emotional regulation. Numerous other studies have validated these findings and discovered other benefits such as reduced stress, reduced blood pressure, and even increased joy.

My early fascination sent me on a long-term research project. In my teens, I completed a four-year seminary program in my parents religion, and that was an extraordinary experience. It opened my mind to all the many and varied things I didnt know about the world. I read every book I could get my hands onbooks on comparative religion, books on the history of meditation in different cultures, and anything I could find on neuroscience to explore how meditation changes the brain and body. I went to every lecture, workshop, and class on meditation I could find. Over the years, I participated in formal study programs at Deer Park Monastery, The Self-Realization Fellowship, and The Theosophical Society. I participated in silent retreats and meditation challenges, and eventually I found mentors who guided me to explore traditional paths of Zen Buddhism, Taoism, and spiritual psychology through The OpenMind Training Institute and The Institute For Transformational Thinking.

This journey of exploration through the worlds traditions and techniques inspired the content of this book, which offers a 10-day meditation program with clear, step-by-step instructions for each of the 10 different meditation practicesone per dayto get you meditating right away.

Through clear instruction and regular practice, meditation will help you experience a deeper connection to your senses, your body, your emotions, and the boundless frontier of your thinking mind. And all you need to start building that connection is a chair or cushion, a quiet place, a timer, and a notebook. Thats it! You can begin today.

At the end of the 10 days, you will be familiar with the experience and process of these meditation techniques, and the specific benefits each provides. You can use the program to help you discover the right meditation technique for you, and the one (or two or three) that work best with your individual lifestyle and goals. Based on the foundation this program will build, I can guide you to develop an ongoing meditation practice that you can grow and sustain for years to come.

In Zen there is a word called shoshin, or the beginners mind