Meditating is actually easier than you might imagine. Most of us have dabbled in meditation by participating in conscious relaxation. Maybe during an exercise class or to manage pain at the dentist or anxiety before a test. We start by paying attention to our breathing. The practical effort to focus completely on our breathing takes our minds away from the "mind clutter" that constantly tries to invade our mind and eliminate feelings that will lead to a time of calm. With repeated effort the goal of clearing your mind – to think of nothing, does occur and the process of meditation takes on its own energy. The result is, and I guarantee this, peace, serenity, calmness, eventually opening yourself to new insights. That stress weight you hold around your mid-section will be easier to lose.
With time and faith in the commitment to practice frequently, (daily meditating is ideal), during your meditation time you may "leave the moment." A feeling of separation exists where the mind is clear, clean and blank. You will still hear sounds around you, but they will not interfere with your meditation.
Getting ready:
- Make sure you are in a quiet room with no distractions.
- Allow some time for your meditation. These meditations last from 3 - 10 minutes. The duration of each meditation is listed below so you can plan your time accordingly.
- As you listen to the words of the meditation, picture the images that are being described in your mind.
- Be open to the meditation.
Create a quiet place. Sit comfortably. Both feet touching the ground. Your arms may rest on the chair. Your hands in your lap. Close your eyes. Pause a moment.
Begin to be aware of your breathing.
Inhale…
Exhale…
Allow each inhalation to be slower, longer. There’s almost a pause before you exhale. Slowly… longer.
Inhale…
Exhale…
Your body will sink deeper into the chair. As you relax, your body will feel heavier and very still.
Inhale…
Exhale…
If your mind begins to wander, return to consciously paying attention to your breathing.
You will become aware that your mind is clear. No busy clutter interferes with your ability to relax. Quietness envelops you.
Inhale…
Exhale…
Continue this as long as you are able. Some days it will be as long as half an hour. Others, it may only be five or ten minutes. Whichever, you will feel refreshed from the brief pause.
As you end your meditation, you will feel yourself almost awakening. Pause.
Sit still a moment. Take several deep breaths and return to whatever activity awaits. You are ready.
Any time during the day, remember how good you felt during your meditation. You will begin to automatically be able to return to that mind-body sense of peace. You will touch it with your mind whenever you need to.
Use this meditation every day. Eventually it will lead you to deeper meditations.
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