Meditation is recognised as one of the most powerful and accessible ways of controlling stress and aiding personal transformation. A simple daily meditation regime can change your life dramatically.
There are a number of techniques that you can use to enter into a meditative state. They include focusing on the breath, repeating a mantra over in your mind, journeying and creative visualisation. Meditation is thousands of years old in its origin. All of the world’s major spiritual paths have developed beautiful meditative techniques that have proved to have profound affects on the body and mind. The main goal of the early mystics was to connect to their God. This can only be achieved if the mind, body and spirit are in a state of balance – where the mind is clear from the clutter of random thoughts often caused by stress and worry, and the body isn’t holding onto painful experiences.
Meditation is therefore as effective today in our quest for self transformation and stress free living as it was for the world’s holy men ten thousand years ago.
Meditation is the perfect process for releasing negative energies, reducing stress and creating a more focused and peaceful mind – a mind conducive to self-transformation.
Probably the simplest meditation is to focus on the breath. Try the following exercise for twenty minutes a day and see how you get on.
1. Sit comfortably either in a straight back chair with your feet flat on the floor, or in a full or half lotus position. Which ever you choose it is important to maintain a straight back during the meditation.
2. Take three deep breaths, counting as you breath in, holding your breath for the same count, breathing out to the same count, and again holding again to the same count before you start the cycle again. The number you count during each stage will depend on the size of your lungs. You need to take deep breaths but not feel uncomfortable or out of breath during the holds.
3. Let your breath return to normal through your nose and now try to keep a regular cycle going of in, hold, out, hold, in, hold, out…
4. Now start focusing on the breath. Feel it enter your nose. Feel your lungs expand. Notice your stomach extend and then contract as it pushes the air back out. Feel your lungs deflate and focus on the air as it passes back out through your nostrils.
5. As your breathing gets slower and more shallow just focus on the movement of air in your nose – and then at the every tip of your nose until you can distinguish the tiniest of movements.
6. Keep doing this so your practice takes about 20 minutes.
7. After 20 minutes or so just sit in silence, not focusing on anything, and enjoy the peace. It is important not to jump out of a meditation as this can lead to a headache. After a few minutes gradually open your eyes and stretch.
8. A good way to ground your self after a meditation is to have a glass of mineral water.