The Meditation Technique so Good, it’s Almost Scandalous!

Beginner meditators often wonder about essential elements of meditation, meditation tools, and meditation techniques. This post answers those questions and provides a step-by-step guide for the Sunrise Meditation technique. Plus, you’ll find specific examples for using the Sunrise Meditation technique to make new commitments and manifest the results you seek.

The Sunrise Meditation Technique- Conquer something new. Feel amazing. Repeat.

Beginner meditators often wonder about essential elements of meditation, meditation tools, and meditation techniques. This post answers those questions and provides a step-by-step guide for the Sunrise Meditation technique. Plus, you’ll find specific examples for using the Sunrise Meditation technique to make new commitments and manifest the results you seek

Meditation elements

Meditation includes several elements. Though these elements need not be used in every form of meditation, they tend to make meditation practices more effective and helpful, especially for beginners or busy people.

What’s the most essential element of meditation?

The essential element of meditation is focused attention. Without this element, it is impossible to practice meditation.

Why does meditation require focused attention?

Focusing your attention allows you to train your mind and escape from distractions.

Did you know that focus is essential for entrepreneurs?

This is yet another way meditation helps you outside of your session- if you practice focus during meditation, you will focus- even when you’re not meditating.

How can I focus my attention?

You can focus your attention by closing your eyes, focusing on an object, or reciting an affirmation.

Relaxed Breathing

Another essential element of meditation is relaxed breathing. Relaxed breathing includes deep, even-paced, and intentional breathing.

Why use relaxed breathing during meditation?

The purpose of this element is to:
• take in more oxygen
• reduce muscle tension
• experience the benefits of enhanced breathing.

Find a quiet setting.

Man, sitting on a treehouse platform, above the trees in a forest.
Photo by Samuel Silitonga on

Unless you are practicing a rigorous form of meditation, finding a quiet setting is another powerful element of meditation.

Need suggestions of Where to Meditate?


Why should I meditate somewhere quiet?

Quiet settings will allow you to better escape from the distractions and focus your mind. Some experienced meditators intentionally skip this element so that they can challenge their minds and bodies.

Find a comfortable position.

Another optional element of meditation is a comfortable position. Whether you are walking, sitting, or lying down, you should feel comfortable to get the most out of your practice.

You should never meditate in a position that feels painful, unsafe, or dangerous.

Open Attitude

Finally, the last element of meditation is an open attitude. Like the focused attention element, it is impossible to meditate without an open attitude.

Why is an open attitude necessary for meditation?

This element will allow you to:

• Practice
• challenge yourself
• grow without self-judgment and ridicule.

Meditation tools

As we have learned, there are different types of meditation. One way to distinguish these many techniques is through the use of tools.


The most popularly known meditation tool is postures or asanas. Asanas are used in both spiritual and non-spiritual meditations.

They can include:
• yoga postures
• walking
• mindfully doing a task.

Yoga classes, for example, use asanas as part of their meditative practices.

Prayer Beads

Another popular meditation tool is prayer beads.

Prayer beads are used as tools of devotional meditation in spiritual settings such as:

• Christianity
• Gaudiya Vaishnavism
• Buddhism
• Jainism

The meditator recites a mantra as each bead is counted and continues this until the entire mala or beaded chain is finished.

Sunrise Meditation Technique

Many religious and spiritual leaders start their day with a sunrise meditation. The quiet atmosphere and the fresh feel of a new day make sunrise meditation a perfect addition to your morning routine.
The technique is simple- For the most part, meditate like you usually would, but do it during sunrise.

How to do a sunrise meditation:

• After finding a comfortable seat and ensuring your back is straight, begin concentrating on your breathing.
• After a few rounds of slow, conscious breaths, focus on the sunrise. Watch as the sun climbs the sky, and the colors change.
• Ponder how the change in colors can signify the change in days.

You’re starting a new day, ripe with possibility.

Symbolic Sunrise Meditation

You can also perform a sunrise meditation to signify a new chapter or commitment in your life. For example, if you’ve just moved to a new town, a sunrise meditation is a great way to symbolize your new life in a new place.

If you’re using the sunrise meditation to signify a new commitment, like a new diet or lifestyle, you might watch the sunrise and consider how you will “rise up” or “ascend” now that you have made this new commitment.

Use the following as a guide for your symbolic sunrise meditation:

•What will it feel like to be on the other side of your current challenge?

For instance, many people find diet changes challenging to implement. While there are many techniques to aid you in your diet change commitment, it can seem daunting at best.

Visualization tips for committing to a new diet:

  • Take the time to visualize what you will look like 3 or 6 months from now.
  • Imagine hearing the compliments of your family and friends.

How will it feel when you’ve accomplished this goal?

• How will it feel to know that you faced the challenge and stuck with it?

Will you feel:

  • Accomplished?
  • Proud?
  • Excited?
  • Healthy?
  • Happy?
  • Sexy?

Dig deep and immerse yourself in those feelings.

At the end of your meditation, journal the experience and any insight you gained from it.

You can modify the guidance above to fit your situation. Just remember to explore what your senses will perceive and what emotions you will feel after you’ve accomplished your goals. This is vital for manifesting change and is more than a simple Q&A. You are outlining how you want to experience your desired outcome, so the universe can mirror it back to you.

Key takeaways:

There are many techniques and tools you can use when meditating. Sunrise meditation is an excellent technique for starting your day or a new chapter or commitment in your life. The more you ponder what you will experience, the more likely you will be to manifest the experience you desire.


Are you too busy to meditate?

What Meditation Did for Me During a Recent Medical Procedure You Won’t Believe.

The way I way I escaped from the event reminded me of how seasoned meditation practitioners can stand on nails with no pain… After reading this post, you’ll know more about: Meditation’s health benefits, How you can get started, including a plan for increasing your session time without feeling overwhelmed

Meditation took me away during my neurotomy.

Picture of person standing, barefoot, on nails.
Photo by Mikhail Nilov on

The way I way I escaped from the event reminded me of how seasoned meditation practitioners can stand on nails with no pain.

My back pain journey

A few years ago, I injured my back. To control the pain level, I receive neurotomies every six months or so. It is worth the pain during the procedure in exchange for relieving some of the excruciating pain in my everyday life.

If you are unfamiliar with the procedure, here is the definition. According to St. Luke’s Spine & Pain Associates, a neurotomy is a procedure that uses localized heating to cauterize a nerve. This procedure blocks pain signals from the nerve and the joint facets to the brain.

But this last Tuesday, I had a big surprise. The last few neurotomies I’ve had, I have meditated during the procedure and was in less pain and less anxious because of it. This time, I only had a few seconds of pain- 1 second at a time, sporadically. That shocked me!

While it is a minimally invasive procedure, previous neurotomies have been incredibly painful. Through meditation during the procedure, I have had less pain each time I’ve had a neurotomy. That’s because our ability to meditate and receive the full benefits increases as we continue to practice.

Meditation has played a considerable role in my overall healing too. I believe it will be even more effective soon because I can see its impact on pain. I believe this will happen because advanced meditators have been known to receive incredible health results through meditation, such as curing cancer or healing debilitating, permanent injuries.

Everyone’s experience is different, and you should only use it to supplement your healthcare provider’s advice.

After reading this post, you’ll know more about:

  • Meditation’s health benefits
  • How you can get started, including a plan for increasing your session time without feeling overwhelmed
  • Higher self meditation
  • Meditation Journals

Some of meditation’s health benefits include:

  • Reduced heart rate
  • Lowered blood pressure
  • Relaxation and enhanced breathing, since meditation allows the meditator to take in more oxygen
  • Reduced muscle tension

Meditation Start-up Plan

  • 1 minute Breath Monitoring Mindfulness Meditation

Start slow- even 1 minute a day is a good start because you will increase your ability to meditate. The focus of the first session should be on observing the breath. Pay attention to how the air feels- cold on the inhale and warm on the exhale.

  • 2 minutes Higher Self Meditation

Once you make it through one minute and feel like you have cleared your mind, try adding a minute. During your second minute, ask your higher self if there is anything you need to know about BLANK (insert the concept you are seeking to understand or the decision you are contemplating).

You might be thinking that is too much to ask for one minute’s worth of meditation and listening for the answer. In a way, you are right. You probably won’t receive a response that quickly, especially if you are not in the habit of meditating. But there’s an increase in the level of connectedness between your higher self and your lower self during meditation.

Once you’ve made the connection and asked the question, consider it like leaving a voicemail for a professor or doctor. You might get a call back immediately, or not. Either way, you will receive your information from a reliable source.  

By lower self, I mean the self you most identify with daily, hourly, or most of the time, not your higher self. Being more connected to your higher self will strengthen that bond, even if it is just a minute per day. The effect on your spiritual health is tremendous.

Although you might not get your answer in one minute, if you spend some time listening in silence- even during the activities that follow your session, like housekeeping, the answer will likely come up.

The possibilities don’t end there. Your mind and spirit are still at work while you sleep, so you could receive your answer in a dream. Remember that not all dreams are to be taken literally. Symbolism is the language of the spirit, so think in metaphors or pay attention to how the various parts of the dream made you feel.

*If you want more information about dream interpretation, check out this post.

Once you feel adept at meditating for two minutes, increase your time, following the plan below.

  • 5 minutes
  • 10 minutes
  • 15 minutes
  • 30 minutes
  • 45 minutes
  • 1 hour

Use a Meditation Journal

Keep a meditation journal and document your thoughts and feelings from your meditation sessions. If you do not have any big takeaways, don’t get discouraged. Not every session will have groundbreaking revelations, but you will be caring for your whole self- mind, body, and spirit. The point is to keep your brain tidied up and your mind and spirit connected and harmonized.

Using a Meditation Journal will allow you to:

  • Document your findings
  • Recognize patterns in your thoughts and feelings
  • Record the techniques that work best for you during specific situations
  • Organize your thoughts
  • Process your feelings

The takeaway

Meditation has many health benefits, some of which are incredible and even unbelievable. You can meditate during uncomfortable or painful situations to make them more comfortable. By gradually increasing the length of your sessions, you can avoid overwhelm. Lastly, using a meditation journal will enhance your sessions’ effectiveness and allow you to see your progress.

Did you know about The Meditation for Marketers Podcast?

Each podcast contains the information from my blog posts in an audio format, so you can listen instead of reading.

New posts are published every Wednesday at 4 pm Central- podcast and blog post.

How Do Meditation and Mindfulness Help Entrepreneurs? (Podcast)

How do meditation and mindfulness help entrepreneurs?

That’s the topic on this week’s episode of The Meditation for Marketers Podcast.

After listening, you’ll have a basic understanding of…

Stay tuned to the end for a meditation techno to help you calm your mind and body.

The Meditation for Marketers Podcast has a new episode!

This week’s topic is how meditation and mindfulness help entrepreneurs.

After listening, you’ll have a basic understanding of

The difference between meditation and mindfulness

Cognitive Behavioral Therapy (CBT)

The benefits of meditation and mindfulness.

Plus, stay tuned to the end for a meditation technique for relaxating the mind and body so you can regain control over both.

Simply click the link below to hear it.

How Do Meditation and Mindfulness Help Entrepreneurs?

Meditation is more than sitting quietly without thinking. One technique used in meditation is mindfulness, which is an essential aspect of CBT. It offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. Stay tuned to the end for a 2-minute meditation technique.

Balance is essential. Without it, we reach burnout much quicker. Make sure you make time to take care of yourself. With a proper meditation routine, you can refresh your mind and body. It’s also a great way to stay focused on your goals, so you achieve them faster.

Meditation uses:

  • Help you stay focused.
  • Help you achieve your goals.
  • Keep your brain functioning at a high level.
  • Guide you through hard times.
  • Change your perception of events.
  • Change your reaction to unfavorable conditions or events.
  • Help you lose weight.
  • Help you quit bad habits.
  • And even manifest the things you want.

After reading this post, you’ll have a basic understanding of:

  • The difference between meditation and mindfulness.
  • Cognitive Behavioral Therapy (CBT)
  • How meditation and mindfulness can help entrepreneurs.

Make sure to read to the bottom for a quick, 2-minute meditation technique that can calm your mind and body.

Meditation vs. Mindfulness

Many people are under the misconception that meditation is purely about sitting quietly and stopping their thoughts. While that can be part of it, meditation is so much more. There are many different meditation techniques, one of which we will discuss today. That technique is mindfulness.

Mindfulness is used in meditation when you sit silently and pay attention to things.

For example, if you were in a lengthy relationship that ended in disaster, you might struggle with self-worth issues. Ruminating thoughts (thinking the same thoughts over and over, on a loop) are common in breakups. By sitting in meditation and noticing the thoughts you think, you might see that you spend a lot of time judging yourself or calling yourself names. Then, you can use another technique (more on that in another post) to change your thoughts.

That type of mindfulness is used in Cognitive Behavioral Therapy. According to the American Psychological Association (APA), Cognitive Behavioral Therapy (CBT) is often as effective (sometimes more effective) than medication for improving mental health.

woman meditating in lotus position with hands in an upside down prayer pose and a crystal in her hands. She has her eyes closed and is surrounded by pictures on her hardwood floor. There are two large windows with a view of a city out of them.
Photo by Mikhail Nilov on

What is CBT?

CBT stands for Cognitive Behavioral Therapy. It has been clinically proven to produce a change in people’s mental state and quality of life.

Some of the core traits of psychological problems often involve:

  • Thinking that is false.
  • Learned patterns of poor behavior.

This thinking and behavior can be changed, and the patient can often relieve their symptoms and improve their lives through CBT.

That might make you wonder:

If mindfulness is that effective in treating mental health problems, what can it do for your career?

How do meditation and mindfulness help you, the entrepreneur?



You may have had difficulty focusing before- we all have. With the pressure involved with entrepreneurship and the never-ending to-do list, it can be hard to stay on task. Meditation is a valuable tool for focusing because it allows your brain to process your thoughts. That’s one reason it is recommended that we meditate once a day, even if it is only for a few minutes.

Tip: If you’re new to meditation, you should ease into your practice to avoid getting frustrated with the learning curve. This is not one of those times to expect too much from yourself and “go hard.”

Many experts suggest starting with meditating for 1 minute and gradually increasing that time as you get accustomed to meditating.

Improve performance.

You’ve probably heard many stories in which an athlete beats astonishing records or otherwise performs at a level not encountered before. While hard work plays its part, there are several techniques you can use to improve your performance- physical or professional.

One such technique is mindfulness during your work, so you notice changes you might want to make in your approach.

For example, you might be a runner with a marathon coming up. By choosing mindfulness during practice, you can monitor how your body feels when performing well, opposed to when you feel like you just can’t line up with a sustainable pace. Then, you can use your observations to improve your run.

In this way, mindfulness is similar to monitoring and analyzing website data to improve your SEO.

Now, here’s an example for using mindfulness for marketing:

Say you’re a video marketer, and you have panic attacks when you go live. While it’s common to panic in new-to-you situations, panicking can be a problem when the video is live. You might use mindfulness in practice videos before your live event. By paying attention to your breathing, you can feel when you’re about to panic. Then, by designing a technique that helps you calm your breathing in an unobvious way, you can fight the panic during live events.  

*See the 2-minute meditation technique below. You can modify the length of time you use it to help you control your breath during live events.

It helps you clear your mind.

Meditation is a great way to get ideas. By meditating and acknowledging your thoughts, you can stop the mental noise and make way for ideas to come to you without ruminating or lingering on any thought for an extended period. It can be much easier to make decisions or create things when the thoughts come to you instead of stretching and reaching for them.

Emotional health.

Mindfulness offers the benefit of identifying destructive thoughts and behavioral patterns. Entrepreneurs often use it to counter their self-doubt.

Self-doubt and feeling unworthy are two common issues for entrepreneurs. They lead to ideas and fears of failure, and when rumination is present, it can cause severe anxiety and even anger-management problems.


Meditation is more than sitting quietly without thinking. There are many techniques, one of which is mindfulness. Mindfulness is an essential aspect of CBT, and it offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. With a regular meditation practice, you can gain mental clarity, improve your emotional health and performance, and achieve laser focus. In sum, meditation offers you a secret weapon- even in your professional life.

Image of woman meditating with candles around her. Below that is a depiction of a search bar with 2 suggestions from the search engine. In the search bar is the phrase "2 minute meditation technique." In the suggestions are the phrases "calm your mind and body," and "feel refreshed."

2 Minute Meditation Technique

Want to calm your mind and body?

Meditation is one of the few actions that can calm both at the same time,

which can be very helpful in times when your body is tired and your mind is racing or when your mind is relaxed but you can’t stop bouncing off the walls.

This might happen in times like

  • when you are trying to sleep or
  • when you have had a ton of caffeine and it puts you in overdrive, but now it’s time to wind down.

One benefit of calming your mind and body simultaneously is that you can experience complete relaxation and reap the rewards of your body’s relaxation response.

Here’s the technique.

Coming Soon:

new e-book

Meditation for Busy People

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Do you ever wonder where to meditate?

What is the best place to meditate? There are endless possibilities, but by choosing a place that is comfortable for you and free of distractions, you will get the most out of your practice.

Are there certain places where you shouldn’t meditate?

Are some places better than others?

Check out my newest post on The Grateful Dreamer Meditates Daily to get answers.

Here’s a preview of what you’ll find.

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Photo by Samuel Silitonga on

P.S. If you want to read and learn more about dreams and interpreting them, head over to and sign up for email notifications, so you can be one of the first to know when my new book on dream meanings is available.