Hello Friends
I have had many people over the years approach me and say; “I can’t meditate,” OR “I don’t know how to meditate.” They dismiss the notion of meditation as if it were a college level academic course or an excruciating physical task!
Let’s start with a quick definition of meditation to make things clear and simple. In my opinion, one definition of Meditation is: stillness and silence. THAT’S IT! It is a simple process of sitting still and calming the body and mind. See step #3 below for a breathing tool. Joe Dispenza labels meditation as: to become familiar with … as in our thoughts.
STEP #1
Let’s make the environment as pleasant as possible, quickly. Quiet is always good but remember, do what you can without thinking you have to control too much. If there is a little sound distraction great, include the sound and make that your practice for today. Remain still and silent anyway and carry on.
STEP #2
Sitting: very simply, two options; either cross-legged on the floor or in a comfortable chair. In both cases keep the back as straight as possible with shoulders down. The shoulders tend to creep up on us before we ever realize it. Now with that done, RELAX and move right along to tip #3.
STEP #3
Breathing: Again, simple breathing is possible for everyone, right away. As you’re sitting comfortably, inhale through the nose to a count of 4 or 6, whichever is more comfortable. Then exhale to a count of 4 or 6. Repeat and continue! Again, THAT’S IT! Now, above I said RELAX. That could be a challenging word to just throw out there so I will say now, on each exhale here in step #3, relax the body.
THINGS TO REMEMBER …
Keep eyes closed. The mind will go where they eyes go and we want to stay focused on the breath. They eyes are the easiest sense to be distracted.
Make yourself comfortable. Try to eliminate unnecessary movement. Be still.
Every day is different. Your focus & concentration, environment, and physical body are all different on any given day. Go with what you have on any given meditation experience.
Be kind to yourself. There is no goal other than stillness, silence and breath.
Repeat, daily! 3-5 minutes is all that is needed to start. After days, weeks, or months you may want to increase the time. Use a timer or just sit still and enjoy the silence.
In summary …
Anyone can meditate. There are no secrets and no special technique that is going to catapult you to a new level of bliss in a few minutes. It takes consistency day after day. Like I always say; Have fun with your time alone in stillness and relaxation.
What do YOU think?
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