Learn How to Meditate

This past week, I read many comments from you from my last posts, Instagrams followers, Facebook followers, and my Brazilian Fb Group members saying that you did not know how to meditate to let go of stress.

Lately, I have been focusing on the subject STRESS because stress is the biggest cause of disease, and it is the subject of my first book (stay tuned by subscribing to my newsletter).

As you have read in my previous posts when people are under chronic stress, their immune systems get compromised and that is when people become prone to different sickness and diseases.

Since I am a Disease Prevention Advocate and a Stress Management Coach, you can see how those two things go hand in hand.

In my latest posts, I mentioned that one way to get rid of stress is to MEDITATE, but the majority of the answers I got from you were that:

  1. You don’t know how to meditate;
  2. You fall asleep while meditating;
  3. You can’t shut down your thoughts to meditate.

Hopefully, by reading this post you will have a better understanding of what meditation actually is, and how to practice it to release some of your daily stress. 🙂



Me, watching the sunset.


Before we go forward, let me explain to you what meditation actually is! Most people think that to meditate we need to be positioned a certain way (usually laying down), think of certain things (or nothing at all), and be a certain way (quiet, alone, etc).

All of those things are how we stereotype the practice of meditation by what we see in movies and think, by watching Master Yoda. (Lol)


Yoda was a legendary Jedi Master and stronger than most in his connection with the Force. – Star Wars

“You will know (the good from the bad) when you are calm, at peace. Passive. A Jedi uses The Force for knowledge and defense. Never for attack.” – Yoda.

The truth is: you don’t have to be a yogi or a Jedi to know how to meditate, to be calm and to be at peace. You can be anywhere and be surrounded by many people and still be able to reach a “meditation high”.  All it takes is practice. 

Just like everything else in life, if we want to be good at something, we must practice.  The same goes for meditation.

Before anything, you need to make up your “sacred space”. By doing this, you will be able to meditate at any time of the day or night, and under any circumstance. You will be able to separate yourself from stress – immediately – and find yourself calm and peaceful again, after only 5 minutes, if not less.

To do that, you need to make up a destination, your sacred space (it may or may not exist!), in your mind. Paint that picture. Make it yours. Make a place in your mind that makes you feel happy, at ease, care-free, stress-free.

To help you start painting your space, I will ask you some questions about it:

  • What does the weather feel like at your sacred space?
  • Are there birds flying? Can you hear them?
  • Is there a breeze? What direction is it coming from?
  • Are there trees, mountains, lakes, oceans?
  • Where are you standing?
  • What are you wearing as you relax in your sacred space?
  • Are you barefoot?
  • Are you under a tree, or can you feel the warmth of the sun on your skin?
  • Can you fly?

Make sure that you answer the questions above and add as many more details as you can. The more details you have, the best you will be able to meditate, and for much longer!

If you would like to know how a part of my sacred space looks like, click here.

Here I am meditating at the Botanical Gardens, in Norfolk VA


Now that you have a beautiful picture of your own special, sacred, and safe place, you can always visit it, anytime you want! Every time that you need to unwind, distress, and meditate, just close your eyes and imagine yourself there, exactly how you have already previously pictured it,

To meditate and reduce stress, you need to learn how to let go of a past that is gone and forget about the future that doesn’t exist. You need to focus on the NOW. Here is a list of TO-DO’s for you to start practicing the “art” of meditation.

Every day, for at least 5 minutes:

  • Focus on your breathing. Notice that the air you inhale, leaves your body much warmer, as you exhale;
  • Notice how strong your heart is as it beats inside of your chest, bringing blood and oxygen to every part of your body;
  • Stay still in your mind, thinking and feeling the different emotions that are happening to you as you walk through your sacred space and visit new places.
  • Imagine the happiest and healthiest version of yourself, as you walk (or fly) through your sacred space.
  • Really feel those feelings as if they were true! — That’s the ticket to healing through meditation!

By the way, it is ok to fall asleep during your meditation. That means that you were able to shut down your mind from your problems and, even if you can’t remember, your mind will still be in a meditating estate, as you sleep deeply. You will know that for a fact when you wake up and realize how great you feel. 🙂

Do you see how you can even be in the line of a bank, waiting for your turn, and you’ll still be able to “leave your body” and meditate in your sacred space? (Just don’t do this when you are driving, ok?  Lol).

This is how you can start practicing meditation and separating yourselves from the real to a place that goes beyond your imagination; where you are able to relax without relating to anything that is around you in your “real lives”. The more your sacred space is different from your reality, the faster you will be able to find peace and meditate – because the farthest away you will be from your problems.

Meditating in my backyard

Take some time to practice self-care. Take your mind away from your problems, even if it is for only 5 minutes per day. As you do this, you will open your healing channels and your bodies will be capable to perform better and heal themselves at their best potential.

The more stress we have inside our bodies, the more acidic our bodies become. The more acidic our bodies are, the more susceptible to diseases we are.

Find out your current STRESS LEVEL by getting your Current Life Status Circle form!.

Please, when you create your sacred space, let me know how it looks like, in the comments below. I would love to know!

Thank you for reading and May The Force Be With You! Hahaha!

Wishing you a light heart and a mind full of imagination,

Me, practicing meditation and yoga in my kitchen.

Gabi Brandao.
Disease Prevention Advocate, Blogger, Author, Speaker, Certified Holistic Health and Wellness Coach by the Institute of Integrative Nutrition, Board Certified by the American Association of Drugless Practitioners, and Licensed Medical Massage Practitioner by the Virginia Board of Nursing




30 comentários sobre “Learn How to Meditate

  1. Jarkable disse:

    I’ve done some guided meditation myself and I must say it’s a great stress relief. It can be hard to find time but if you can make it a habit it’s well worth it. Awesome post!

  2. Nik disse:

    The meditation in kitchen pic looks amazing. I thought it was a showpiece. Yoga is very nicely explained, need to get up early tomorrow morning. Thank you 🙂

  3. Paula disse:

    These are such excellent explanations and breakdown of how and where to meditate. I’m not sure where I could create a meditation space, but I should get creative and figure out a place!

  4. Waren Jean disse:

    I’ve tried meditating without success. I am easily distracted and I think of a lot of things. Maybe ifnI practice more. Thanks for the tips!

  5. Criz disse:

    I learned how to meditate while growing up. This is very important for us to stay calm despite whatever adversities we are facing from day to day. Great article! 😉

  6. Leo T. Ly disse:

    I have trouble sleeping maybe I have too much stress. If I can fall asleep while I am in my sacred place that will be even better. I will definitely give this a try and meditate to see if I can fall asleep sooner. Thanks for a great post.

  7. Meagan Badore disse:

    Meditation is so importany to the body and soul. Some days I need to remind myself to slow down and meditate and it helps to give me the boost I need.

  8. Nicole disse:

    I have never really meditated before, but I heard that it can really calm and relax people! I’ve always wanted to give it a try, I guess now is as best a time as any. Thanks for sharing!

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