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| comfort zone > de-stress not distress relaxation skills visualisations |
simple meditation
Make
sure you won't be disturbed - turn off / avoid phones / clocks
/ noise / bright lights etc. Be wide awake ie. not when you are
sleepy or just after you've eaten a meal. Wear loose clothing.
Get into a very comfortable position.
Try to focus on just one thing - suggestions:
- your breathing – focus on every out breath
- a sound or mantra – om [aum] or hu are popular, or choose your own sound
- a simple mental image eg. the sun, a white light, a cross, an ankh, an empty vessel, anything that feels right for you
As you
try to meditate in this way, you will find that other thoughts come to
you. It is normal for thoughts to come in, so it’s important that
you do not feel you are ‘failing’ at meditation. Simply acknowledge
them as ‘thoughts’ and let them go!
Every time you find yourself dwelling on these thoughts or progressing
them, just label them ‘thoughts’ and return to your
focus.
Don't try too hard to meditate – you will find over time that the
process becomes natural to you.
How often you meditate and for how long at any one session is entirely
up to you.
Don’t be put off by books and even people you know who claim to meditate
for long periods, if that’s not suitable for you. It is better to
establish a routine that you can keep up, rather than start with an unrealistic
regime that is unsustainable with your daily living routine.
Ten minutes every morning is a reasonable way to start.
You will notice after only a few days, that you feel more alert. You may
also find that you seem to have more time may be because you are more
efficient and better at prioritising. The ten minutes a day meditating
seems to give you an added time bonus pay back!