Carmen Vaughan: Hi! I am Carmen Vaughan and I am here to show you how to meditate quickly and easily. Now that I have shown you with the help of Susan how to meditate I would like to spend a minute or two to talk about how to make meditation a regular part of your life. To get the full benefits of meditation it is important that you meditate regularly and that is to say daily. When you are first starting to meditate if you can try to meditate for 10 to 15 minutes a day that would be ideal if you find you can't do 10 to 15 minutes do five to 10 minutes.

If you miss a day or two don't worry about it just get started again, like any habit meditation will take a while to get ingrained. The research on habit formation shows that it takes four to six weeks for any habit to fully form, so it useful to remember that and like any habit when you have it you have a better chance of making it stick. So I would encourage you to set aside a special time of day and a special place to meditate. A lot of people find it helpful to tag the meditation onto another routine they have, they most typical one is in the morning after you get out of your morning shower just take your 10 to 15 minutes then.

Some people worry about how to know how to come out of meditation when they have been meditating a few minutes, I want you to know that is okay to have a clock nearby when you are meditating and you can one eye suddenly and check the time if you want that will not seriously interfere and you go back to you go back to your meditation. So don't worry about that clocks are okay. We have been just working with one kind of meditation today, a very simple meditation that is believed to have been taught by the Buddha 2500 years ago.

There are many ways to meditate and I would encourage you if you are interested to explore other ways of meditating. I hope meditating has been an enjoyable experience for you and it is the beginning of a journey that I hope it will greatly enhance your life. I know it has mine and the lives of my clients.