When meditation is spoken of, right away people say things like: “Oh, that’s difficult! My mind wanders too much! It’s just too hard!”
Meditation does not have to be hard. Anyone can do it, at any level. Certainly the mind will wander and things may occur to disrupt the process. The idea is to train the mind to focus and not to wander from thought to thought.
Here is a simple process of meditation:
Focus on the breath. Inhale then exhale and do this several times. As you are doing this, a thought enters in: “I have to do this or that.” Acknowledge the thought and return to the breathing, being aware of the inhalation then the exhalation. Each time a thought arises, state “Yes, I hear/see you. Thank you.” And return to the breath.
This occurs in any meditation process, whether it is counting the breath, mindfulness, awareness, repeating mantras, textual, body or visual.
Here are some tips to help you with your meditation:
Preparation:
Practice stretches that lengthen the spine and open up the hips
Find a sitting position that is most comfortable
Try to incorporate a healthy lifestyle (diet, exercise, limit engagement in media Identify what stresses you and what motivates you to meditate.
Amenities:
Comfortable seating and clothing
Clean and organized space, physically and energetically
Turn off electronic devices to remain undisturbed
If possible, try to regulate the time when you meditate.
Other Tips:
Try to meditate daily
Try to complete a pre-determined amount of time
Wait at least an hour after you eat a meal
Have no expectations regarding what should be achieved through your meditation, simply be
Lightly keep your tongue touching the roof of your mouth while breathing through your nose.
Meditation Techniques:
Here are some common meditation techniques:
Walking Meditation – focus on an issue while walking in a peaceful environment.
Use A Mantra – repeating a meaning phrase or affirmation
Breathing – focusing completely on your breaths
Compassion – cultivate love, forgiveness, and other healing emotions
Textual Reflection – meditate on sacred or inspirational writings
Body – focus completely on your body and its functions
Visual – gazing at a picture of a spiritual being or saint Awareness – practice complete awareness of all surroundings.