Article by Jack Jenkins
These are just some basic steps to any mediation routine. Easy enough for beginners, yet can be modified as you gain more experience with meditation.
1- Make time for 10 to 20 minutes, maybe once or twice daily.
2- Go to a quiet area in which you’re not going to be interrupted, and take a seat. You don’t have to sit with your legs crossed or sit in any other weird position. A comfy lounge chair is great. Dress in comfy attire, and put your arms and legs in a comfortable position
3- So that you don’t need to be concerned about always keeping track of time, set a timer. In case you are worried that it might make you jump, put it in a different area or beneath a pillow, this way the noise will be less startling.
4- Breathe in and out slowly, gradually and in a rhythmic pattern. Relax your feet, legs, core, and all they way up your body to loosen all of your muscles.
5- Select a phrase or word to say over and over again to yourself. The traditional mantra is “Om”, which is means perfection. You might also want to pick a very simple word which mirrors whatever you desire to accomplish, such as serenity and contentment. As an alternative to words you could count out your breaths from one to ten and repeat. If ideas drift easily into your head, let them flow slowly out once again as you revert focus back to your breathing.
6- When the timer goes off and you are done, never get immediately up. Give yourself some time to gradually open your eyes, and take in a couple of heavy breaths.
7- Stretch out your arms, legs, and body before you get up slowly and gradually.
Follow these simple steps to mediation and you will feel refreshed, relaxed, and ready to face the stressful world we live in.
A lot of people who start out with meditation discover they have issues motivating themselves to continue, and releasing themselves of the Western mindset to continually think about each and every minor issue.
This is the reason you should think about getting into a training course or utilizing guided meditation. It could be useful to possess a manual to help guide you through meditation during your first few sessions. After you get accustomed to it, you will discover meditation is effortless and powerful. You may even move ahead towards much more sophisticated methods as you see yourself growing.
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