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A Simple But Effective Meditation
How
do I meditate?
Meditation is so easy that it only takes up a small part
of your day, so it can be done first thing in the morning
and last thing at night. You could be on a bus, in a park,
or even at the office in your lunch hour. It does not matter
where you are, if you have a spare 5 minutes you can meditate.
Now
we will look at doing a simple meditation first thing in
the morning.
When
you wake up in the morning, take a few minutes to wake yourself
up. Do this by giving yourself a good shake, then find somewhere,
where you can sit without being disturbed. It can be on
the floor with a couple of pillows or even sitting up in
bed, out in the morning sun, in fact anywhere where you
feel comfortable. You can have some soft music on, or if
you prefer just have silence.
When
you are comfortable, focus on your body, starting with your
feet, and focus on your breathing. Notice your breathing;
slow the breath; bring your awareness to your feet, and
travel up your whole body from your knees to your hips,
from your hips to your stomach, from your stomach to your
heart.
Now
notice your heartbeat, breathing with the rhythm of the
heartbeat, try to stay focused, but if you find that your
mind wanders do not be alarmed, with time and practice you
may be able to stop this. If it's too difficult there is
still some benefit even if you have to keep bringing the
mind back to the meditation. Keep reminding yourself that
you are meditating as much as possible and don't worry about
the outcome.
Breathing
with the heartbeat will help you to understand the rhythm
of your body and this is the start of learning to listen
to your natural body language. If you can master this art
you will be probably able to read the warning signals in
your body when something goes wrong. Continue focusing on
your breathing and noticing your heartbeat as much as you
are able. . . . . . . When you are ready, bring your focus
back to the body. Focusing on your shoulders, breathing
slowly, bring your awareness to your neck, and then still
breathing slowly bring your awareness to your head.
When
you have reached the head slowly bring your whole awareness
to all of your body. Now take time to listen to your whole
body, listen to the sounds coming from your body and breathe
with those sounds.
After
you have done this bring yourself back to reality, slowly
allow your mind to start its thinking process and your breathing
to go back to normal.
Now
just sit for a few minutes and feel how calm and relaxed
you are, when you are ready get up and start your day. You
will notice by doing this morning meditation that your whole
day will probably feel more peaceful and there will be less
stress around you because you will have given your mind
a rest.
You
can also use meditation to help you with any problems you
may have in your life.
Before
you enter into your meditative state, focus on the problem
and then ask your higher mind/self to help come up with
answers. Go into your meditation and after you have finished,
see if you receive any advice or hidden insight that could
help you. It may be that you will see the problems in a
different perspective. If you are after some emotional healing
within yourself you can also focus on the issues that are
causing you pain, grief or worry before you go into your
meditative state. Ask that your higher mind/self help you
heal these situations. After the mediation, you may well
find that you see your pain, fear and worries in a different
light also.
You
never know until you give something a fair chance. There
are no guarantees here, but I think that meditation is a
good thing for anyone.
PLEASE NOTE: These clearings, affirmations and meditations can be powerful, energizing, and life-changing tools for growth... but they are not intended to be a substitute for medical care. If you are dealing with any sort of mental or emotional disorder, are undergoing psychotherapy, are experiencing seizures, or have any other neurological or neurorespiratory disease, we suggest that you consult your physician or therapist.
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