Your Quick Guide to Meditation
There are several different kinds of meditation ranging from transcendental to color meditation, and what it called “mindfulness”. They all have their devotees and are easy to learn. The method described here is the simplest of all. Anyone can do this and everyone will benefit from it with a little bit of practice.
First, find a quiet spot where you can meditate peacefully without being disturbed.
Switch of the phone and close the door.
Sit up straight with your back supported by a wall, or chair.
The choice is yours, but don’t lie down as you may fall asleep as you relax.
Choose a word to focus on.
This can be anything you like but be careful not to meditate on something that stimulates thoughts. For example, the word “om” is often used, or a color, or even a mental picture of a “rose”. These things are not likely to set off a chain of linking thoughts in your mind. However, if you choose, for example, the name of your partner, or child, a whole string of thought will follow. This would make it hard to empty your mind.
Close your eyes and relax.
Don’t stress out over the word ‘mediation’. Some people spoil the effect from the beginning by wondering if they are meditating properly, if it’s working, etc. Forget all that. Just relax and will happen by itself.
Start at the top of your head and work your way down your body, relaxing all the different parts in turn. Go from the very top of your head, down to your eyes, ears and right down to the tips of your toes. Concentrate on this. If stray thoughts come in just let them go.
Breathe gently and deeply, counting five as you inhale and another five as you exhale. Keep your breathing steady and regular and say the word you have chosen over and over in mind as you meditate.
Keep this up for 5 to 20 minutes depending on the time you have available. Then, slowly open your eyes. Sit for a couple of minutes and center yourself before standing up.
Meditation is a very simple technique that can reduce stress, boost energy and calm the mind and body and with practice the results get even better. It is excellent for reducing blood pressure, easing stress, reducing migraine attacks, insomnia and a host of other things and it’s free.
I hope you found this useful. There are some more ideas for simple meditations here:
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Lucy Lockett | May 24, 2007 | Reply
Meditation is a good resting place for the brain.Makes you think better!
Darlene McFarlane | Jun 7, 2007 | Reply
Your pages are often hard to find. I found them by fluke today.
I used to meditate a lot but, now with a busy schedule, I often forget. I will have to get back into the habit because I know how much it helps. Thank you for the reminder.
CHAN LEE PENG | Feb 2, 2008 | Reply
Great tips for doing meditation.Thanks and take care!