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Meditation 101.


Written by Hunter Charneski

May 29, 2020

I wouldn’t say I’m a huge Gary Vee fan, but when he predicted meditation would become the next big thing on the planet, he was right. Meditation is everywhere. From the explore page on your Instagram to billboards on the highway; avoiding it is next to impossible. But meditation is more than a fad, a cool hashtag, or a way to differentiate yourself. If you know what you’re doing, it can literally change your life.

If you know what you’re doing.

Most people want to incorporate meditation into their everyday lives, but have no clue where to begin. If this sounds like you, I’m sure you’re getting sick and tired of seeing everyone and their mother not only enjoying meditation, but experiencing the plethora of benefits it offers as well.

Harnessing the power of meditation can be difficult, but it shouldn’t be.

You won’t find me starting a private Facebook group solely for meditation anytime soon, but I know enough about the practice to be dangerous. Meditation has served as a lightning rod for new ideas and customers for my business. It silences the inner critic in my head, which leads to better decision making. And last but certainly not least, meditation has truly opened my heart; leaving me more empathetic, less judgmental, and happier.

The reasons above are why I want to share a simple and practical process to begin your own meditation practice. This straightforward, no fluff approach will help you stop the noise between your ears and start manifesting what you want in life. Oh, and the best part? You don’t need to buy anything! A free app called “Insight Timer” or the timer on your phone are all you need.

Meditation 101

  1. Present

    Be gentle with yourself by easing into your meditation. The first quarter is simply about settling in. Close your eyes. Breathing in three seconds through your nose, out six seconds through your mouth. Not focusing on anything but the breath. Don’t beat yourself up if your mind wanders. You’re not here to get better at meditation, you’re here to get better at life.

  2. Gratitude

    The second quarter is dedicated to reflecting on all the good in your life and giving thanks. This is important for a few reasons:
    – When you are grateful for the blessings in your life, your physiology changes. The emotional signature of gratitude is the feeling you experience when something good is happening – or has happened – to you.
    – Remaining in a state of gratitude “tricks” your body into believing good things are coming into your life whether they are or not! The result is an open heart and more energy for growth and repair. Yes, your body will heal itself faster when you are constantly grateful!
    – When you’re grateful for what you already have, you feel abundant. When you feel abundant, you don’t “want” anything due to feeling whole. When you feel whole, you no longer have to pursue those opportunities; you attract them.

  3. Visualization

    Everything in existence today was once a thought. The computer I used to write this blog, the phone in your hands, everything. Moral of the story? Thoughts become things. When you visualize what you want in life with your mind’s eye, you create a map to your future. Your body doesn’t know the difference between an event occurring in real-life and one you conjured up in your head. So, when you see yourself with millions of dollars, a family, or whatever your ideal life looks like, weird things begin to happen. Trust me when I tell you not to be surprised when it seems as though the universe has begun to conspire in your favor; because it will.

  4. Surrender

    The fourth quarter is all about finishing strong, right? I’d agree if we were talking about American football. With meditation, however, consider this the “junk drawer” portion of your practice. All those thoughts your mind has been itching to entertain the past three quarters? Cut it loose. Personally, I give myself permission to be a sloppy meditator during Surrender. Not having something specific to focus on leads to a seamless transfer back to reality once the session ends. Ironically, this portion of my practice often yields some of my best ideas. Why? Because in letting go, the floodgates open wide. Most thoughts are useless and fleeting. But every now and again, you will stumble across a thought, idea, or breakthrough that is a total game-changer.

As with anything, start small and build from there. One-minute per quarter may be all you can dedicate in the infancy of your practice. Yep, four-minutes. Don’t compare your beginning to someone else’s middle. From there, you can bump it to two-minute quarters. Then five, and so on.

In review, meditation is indeed sweeping the globe just as Gary Vee predicted. However, too many are doing the “what” without the “why” much less, the “how.” If you implement the process outlined above for as little as twenty-one days, then your life will change for the better. Don’t believe me? Try it. I dare you. I won’t even say “I told you so” when things start manifesting in your life!


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