What will I learn about: how to seamlessly fit meditation into any lifestyle using a minimalist approach that requires just ten minutes a day to improve your concentration and calmness?

Discover how to seamlessly fit meditation into any lifestyle using a minimalist approach that requires just ten minutes a day to improve your concentration and calmness.

What will I learn about: how meditating for 27 minutes daily physically reconfigures your brain, increasing gray matter in your frontal cortex to boost memory and potentially fight aging?

Understand how meditating for 27 minutes daily physically reconfigures your brain, increasing gray matter in your frontal cortex to boost memory and potentially fight aging.

What will I learn about: Learn why regular meditation shrinks your amygdala and lowers cortisol levels, directly reducing feelings of stress and anxiety while increasing your overall happiness?

Learn why regular meditation shrinks your amygdala and lowers cortisol levels, directly reducing feelings of stress and anxiety while increasing your overall happiness.

What will I learn about: the unique benefits of morning meditation while your brain is in a highly malleable theta rhythm, and why prioritizing basic comfort over complicated poses is crucial for beginners?

Find out the unique benefits of morning meditation while your brain is in a highly malleable theta rhythm, and why prioritizing basic comfort over complicated poses is crucial for beginners.

What will I learn about: the process of building a lasting meditation habit by establishing simple daily rituals, like preparing your space the night before to make your practice second nature?

Master the process of building a lasting meditation habit by establishing simple daily rituals, like preparing your space the night before to make your practice second nature.

Unplug

A Simple Guide to Meditation

Suze Yalof Schwartz

★ 4.3 / 5(182 ratings)

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Categories:

Productivity Mindfulness & Happiness

If You're Curious About These Questions...

You should listen to this audiobook

💡Did you know that meditation isn’t just for monks, but is actually a practical tool that can physically rewire your brain for better health and happiness?
💡Have you ever wondered why even the biggest skeptics are turning to a simple, non-spiritual form of 'unplugging' to skyrocket their productivity?
💡What if you could master a daily routine that eliminates stress and clears your mind without needing hours of silence or a specialized environment?

Listen to Unplug — Free Audiobook

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Key Takeaways from Unplug

✓Discover how to seamlessly fit meditation into any lifestyle using a minimalist approach that requires just ten minutes a day to improve your concentration and calmness.
✓Understand how meditating for 27 minutes daily physically reconfigures your brain, increasing gray matter in your frontal cortex to boost memory and potentially fight aging.
✓Learn why regular meditation shrinks your amygdala and lowers cortisol levels, directly reducing feelings of stress and anxiety while increasing your overall happiness.
✓Find out the unique benefits of morning meditation while your brain is in a highly malleable theta rhythm, and why prioritizing basic comfort over complicated poses is crucial for beginners.
✓Master the process of building a lasting meditation habit by establishing simple daily rituals, like preparing your space the night before to make your practice second nature.

Learning Tools

Reinforce what you learned from Unplug

Mind Map

Unplug

Demystifying Meditation+

Scientific Benefits+

Setup and Routine+

The 6-Step Practice+

Managing Thoughts+

Alternative Methods+

Tools and Accessories+

Actionable Advice+

Quiz — Test Your Understanding

Question 1 of 8

According to Harvard neurologist Sara Lazar's research, what physical change occurs in the brains of regular meditators?

A. The brain completely stops producing the stress hormone cortisol.
B. The frontal cortex retains more gray matter, preventing normal age-related shrinkage.
C. The amygdala increases in size to better process complex emotional situations.
D. The brain remains permanently in a theta rhythm state.

Question 2 of 8

What is the primary physiological advantage of meditating first thing in the morning?

A. Your cortisol levels are completely depleted from sleeping.
B. Your brain is still in its theta rhythm, making the brain tissue especially malleable.
C. Your amygdala is temporarily deactivated, ensuring a stress-free session.
D. Your frontal cortex is flooded with dopamine, making it easier to sit still.

Question 3 of 8

Why does the author recommend utilizing Julia Cameron's 'brain-drain' practice before meditating?

A. To write down all daily concerns and worries so they don't distract you during your session.
B. To intentionally exhaust the brain's cognitive functions so it naturally enters a restful state.
C. To permanently empty the mind of all thoughts to achieve immediate silence.
D. To document your meditation progress and track your spiritual growth over time.

Question 4 of 8

In the six-step meditation process outlined in the book, what is the recommended action when a thought interrupts your peace?

A. Suppress the thought immediately and force your mind back to complete emptiness.
B. Speak your chosen mantra out loud to drown out the intrusive thought.
C. Follow the thought to its logical conclusion so it doesn't bother you again.
D. Acknowledge the thought, let it pass, and bring your attention back to your focus point.

Question 5 of 8

How does the book suggest using the visualization of a train during meditation?

A. Imagine your stress as a train leaving the station and disappearing into the distance.
B. View your breathing as the constant rumble of the train and your intrusive thoughts as noisy passengers.
C. Picture yourself as a train conductor, actively directing exactly where your thoughts should go.
D. Imagine a train whistle blowing every time you need to inhale or exhale.

Question 6 of 8

How does Guided Awareness Meditation (GAM) primarily differ from traditional meditation?

A. It requires you to keep your eyes open and focus intensely on a physical object like a crystal.
B. It skips the traditional six steps of meditation and focuses purely on rapid breathing exercises.
C. It involves a guide who provides vivid visualization prompts to keep your focus off unwanted thoughts.
D. It focuses entirely on repeating a mantra aloud in unison with a group of other practitioners.

Question 7 of 8

According to the book's section on aromatherapy, which essential oil scent is specifically noted for sharpening the senses?

A. Lavender
B. Orange extract
C. Rose oil
D. Peppermint

Question 8 of 8

What is a common misconception about meditation that the book explicitly corrects?

A. That you must sit with your legs elevated above your hips.
B. That you have to completely stop thinking in order to meditate.
C. That you should never use external objects like crystals or sound bowls.
D. That meditation requires a minimum of one hour a day to be effective.

Unplug — Full Chapter Overview

1Recommendation
2Meditation suits every lifestyle, and just ten minutes per day brings lasting meaningful benefits.
3Meditation changes the brain, significantly lowering stress levels and boosting happiness overall.
4While meditating first thing in the morning brings benefits, ensuring comfort is the most important consideration overall.
5Simplify sticking with your practice by ritualizing sessions and clearing your mind beforehand each time you meditate.
6You can break meditation into six simple steps, and mantras serve as a helpful focal point too.
7Meditation helps you release negative thoughts, and visualization can assist you in doing this more easily too.
8Other ways to meditate include guided awareness meditation as well as sound meditation too.
9Aromatherapy and crystals can bring added levels of relaxation and healing to meditation practice.

Unplug Summary & Overview

Unplug (2017), a useful beginner's guide to meditation, makes clear that meditation isn’t just for hippies and monks; rather, it’s a practical exercise that anyone can use to become calmer, happier and healthier. Get all the basic info you need to start a daily meditation routine, as well as a number of supplemental tools that will aid relaxation and improve your practice.

Who Should Listen to Unplug?

Anyone suffering from stress
First-time meditators who want to learn the basics
Skeptics who don’t like the spiritual aspects of meditation

About the Author: Suze Yalof Schwartz

Suze Yalof Schwartz was born in New York, where she worked as a fashion editor for many years. Since then she has created the Unplug Meditation Studios in Los Angeles, a secular meditation center that highlights the freedom that meditation has to offer.

Unplug

If You're Curious About These Questions...

Listen to Unplug — Free Audiobook

Key Takeaways from Unplug

Learning Tools

Mind Map

Quiz — Test Your Understanding

Unplug — Full Chapter Overview

Unplug Summary & Overview

Who Should Listen to Unplug?

About the Author: Suze Yalof Schwartz

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