In a world where so many things compete for your time attention, it is important to take some time at least once a week to focus internally.
WHERE SHOULD I MEDITATE
When you first start out, you should ideally find a quiet spot where you can either sit or lie down comfortably. Some people prefer the tranquility of the outdoors, others might prefer a dark room. You can sit in your favorite chair with your feet planted on the floor; you can lie down on the couch or your bed; you can sit Indian style, or with your feet soles together. However you will feel most comfortable, find that position and then relax your body. Make sure that the palms of your hands are facing up. Your palms are where you receive energy, so it is important to keep them open and upwards. Pressing your thumb to another finger is optional for a beginner.
Learn to Quiet your Mind
One of the most difficult challenges of meditation is to learn how to quiet your mind. Don’t be discouraged if this doesn’t happen immediately or at all during your first few sessions, it takes time to learn how to sit in silence- particularly if you are in an area or room where there is outside noise.
Calmness of mind is one of the beautiful jewels of wisdom- James Allen
The most effective strategy to quiet your mind is to focus on your breathing. When you meditate you will take in deep breaths preferably through your nose. Don’t breathe hard or heavy, just deeply and slowly. Listen to your breath as it enters your lungs, feel your lungs fill with air, and then slowly release the air again through your nose. If you have allergies, or a cold, and cannot breathe through your nose, breathe through your mouth. Be careful not to take in so much air at once that you gasp. Just breathe lightly, but deeply and slowly.
Why not transform your space with aromatherapy?
Do this breathing technique several times to focus your attention and energy towards your breathing. Pay attention to your heart rate, it should be relaxed. As you breathe in and out feel a relaxation going through your body. If how you are sitting is making you uncomfortable, take a moment to adjust, and then get back to your breathing exercise.
Once you are fully relaxed, bring your focus to your mind. Your eyes can be closed or open. If closed, just keep your mind clear. If a thought comes in to your head, acknowledge it, but let it pass and refocus. If your eyes are open, pick an object to focus on so that your eyes don’t wander – if you like candles read my article on Meditation with Candles to see how they can help.
Quiet the mind, and the soul will speak.- Ma Jaya Sati Bhagavati
Keeping your mind clear, and learning to let thoughts just pass through is the first step in quieting your mind. The first few times you meditate, you should just practice this aspect. Start with just 5-10 minute sessions. Once you are comfortable with doing this, you can aim for longer meditation sessions.
WHAT CAN I ACHIEVE THROUGH MEDITATION
Once you have learned to quiet your mind, you can learn different meditation techniques such as chakra alignment; guided meditation; manifestation; and healing.
