MEDITATION GUIDELINES
Live your life with a clear mind.
Meditation is simple, and relaxing. It's good for your health, and makes you feel good too. Meditation is calming; it helps you to see the 'big picture' rather than getting caught up in the details of your life.
When you meditate regularly, you cut down on the constant 'monkey' chatter that tends to fill the mind. More aware of your thoughts, you can direct them in a positive direction.
Picture now a simple, bare room, filled with natural light. Focus on this image. Rays of sunlight are streaming on to white-washed walls. There is a sense of peace, and space. In the centre of the room, a simple round bowl is standing on a small table. You look inside the bowl and see that it is empty. You notice that its shape is clean and open... The restful quality of that image is how your mind becomes when you meditate regularly: calm, still, energized. Read on for ideas on how to reach that state, easily and often...
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Setting the scene
To meditate all you ever need to do is sit quietly and do... nothing. No special props or equipment are needed. However, some of these ideas may help.
Choose a regular time to meditate
Twenty minute once a day works well, but if you don't find time for that, even five minutes will make a difference. (Actually, even three deep meditative breaths will make a difference.)
Create a peaceful atmosphere
It's useful to find a peaceful corner of your home and enhance the atmosphere by clearing clutter and creating space. You could add one or two items that help you to feel good: for example, a plant, a candle, a crystal. It's helpful to have a clock visible.
Choose a comfortable position
It works well to sit upright, with feet squarely on the ground. Some people choose to sit cross-legged on the floor, perhaps with a cushion to support them. Others sit on a low stool. It's possible to meditate in any position, including lying down (though you are more likely to fall asleep).
Be kind to yourself
Treat yourself with care. Perhaps put a glass of water out at the start of the session, maybe place a shawl around your shoulders for warmth while sitting still. If, during the meditation, your attention wanders, that's ok, just remind yourself that you have chosen this time to meditate, and continue with your practice. If you do happen to fall asleep, that's ok too - the quality of your sleep will be very good. Honour this time.
How do you meditate ?
There are many ways to meditate. Each aims to keep your mind focused on a single thought. When your mind is focused, the monkey chatter is not allowed to dominate and we feel peaceful, even blissful. Here are some methods that can work well:
A breathing meditation
Simply focus on your breath. Every time your attention wanders, just focus on your breath again.
A counting meditation
When you exhale, silently say '1' on the outbreath; the next time you exhale, silently say '2' with the outbreath. Do this up to a count of 4, then start again. If your mind wanders, just start again at '1'.
A mantra meditation
Choose a word, or words, to repeat silently each time you breathe in or out. Examples are:
'Love' (on the in-breath); 'peace' (on the out-breath).
'I am' (on the in-breath); 'peace' (on the out-breath).
'Is' (on the out-breath).
A listening meditation
Simply listen to all the sounds around you. Every time your attention wanders, listen again to the sounds around you, noticing quieter and quieter sounds, within and without. If you feel critical about the cause of any sound, simply witness that emotion as it travels through your mind, and let it go. Continue to focus on the sounds knowing that they are simply a small part of the world's ongoing, amazing symphony.
A looking meditation
In your mind's eye, picture something pleasing, and keep looking at it. Something small from nature works really well. Some examples:
* a rainbow-coloured dew drop on a blade of fresh green grass
* a cushion of moss
* a blue flower
* a cluster of red berries on a bare branch
* sunlight shimmering on water, or through the green leaves of a tree.
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Finally...
You might like to keep a notebook nearby, as meditating regularly can give you rewarding insights that will be worth writing down after the session.
much love,
Suzanne Askham, intuitive healer and founder of Dream Botanicals
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