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Simplicity and Power of Meditation
Are you one of the people who say, “I just can’t meditate?”
Does your mind wander or do you feel restless while trying to
meditate? Before you decide you just can’t meditate, review
some of the ideas below.
Thoughts and restlessness are a normal part of learning how to
meditate. Even skilled mediators still have ‘thoughts and
restlessness’ in their meditation. The difference between
them and you is how they handle the experience.
The power of meditation comes from practice. You may feel
relaxed immediately, though the results from meditating accumulate over
time. Allow yourself the time and effort to reap the true
value of meditation.
There are many different forms of meditation and as you become more
accustomed to meditating each day, you may want to explore and
experience other ways to meditate. Right now, start simple and
let yourself absorb the power of meditation in your life.
Setting Time and Space for
Meditation
Here are some simple guidelines to start your meditation
practice.
- Select a time of the day when you will not be
disturbed. Most mediators carve out time in the beginning
of their day. If that doesn’t work for you, select
another time.
- Initially, set aside 5-10 minutes for your meditation
practice. When you are starting something new, it is good
to start small and increase your focus by consistent
effort. As you build your meditation practice, you will
naturally increase your time. Your goal can be 20-25
minutes at a sitting.
- Create a ritual for your meditation….same time of the
day and light a candle. Set the space up for you to sink
quietly and quickly into meditation.
How to Meditate
Meditation is usually based on
breathing. There are other medication techniques, though I
suggest you start by focusing on your breathe.
You don’t need any tools to meditate, just your breathe.
Here are some helpful hints to guide you through your meditation
efforts.
- Sit in a straight back chair, feet flat on the ground
and your hands on your legs with your palms facing each other.
- Take 3 deep breaths and then close your eyes.
- Watch your breath – breathe in deeply through your
nose and release slowly out of your mouth. Stay focus on
your breath and slow down the rate of your breathing.
- When your mind wanders away from your breathing and
thoughts enter, just say, “thinking” when you become aware of
thoughts. Then bring your attention back to your breathing.
- Some people find it helpful to count from 1 to 10 on
the out breath. If you decide to count your out breaths,
this can help you focus on your breathing. Here too you will lose
your count and start thinking. Just remember to breathe
deeply and say “thinking.” There is no judgment when you
breathe into the word “thinking”…just acceptance that you are
thinking. Then go back to watching your breath.
- If you become physically restless, you can breathe
deeply into the word “restless.” Again, with no judgment you
accept that you are restless. You are not fighting your
restlessness, but rather accepting it as a part of the immediate
experience that you are having with your meditation. Then
go back to watching your breath.
Learning to meditate is not based on competition, but rather on
acceptance of the moment. Be wary of trying to prove you
can meditate…it is not necessary to prove anything, just be present in
your meditation. You will quickly recognize that each
sitting is different and you can’t replicate a previous
experience. All you can do is stay present in your
meditation.
Keep your practice simple, especially in the beginning.
Meditation has proven that it can be important to one’s
health. Meditation is mainstreaming from a new age
perspective to an everyday, acceptable occurrence for many
people. Oprah had on two respected medical doctors on
her show touting the benefits of meditation to building a healthy
lifestyle.
Remember small steps are wonderful and bring more energy into your
life. This is your personal journey in creating a healthy life.
*********************************************
Pat Brill, owner of
www.EnhancementCoaching.com
has a
background in
human resources. Pat coaches individuals in finding their perfect
job,
as well as provides managers on her blog with solid information
guilding them
through the maze of managing employees (www.ManagingEmployees.net).
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