Most of us have been told at one time or another that meditation is a powerful tool. When used correctly, it can help calm our mind, body, and soul. So how come there aren’t more yogis’s out there? Probably because mastering meditation is hard.
Meditation is a complex process of slowing down your breathing and your mind. It is not an easy feat to accomplish. The definition of meditation is the emptying of the mind of thoughts, or the concentration of the mind on one thing, in order to aid mental or spiritual development, contemplation or relaxation.
Meditation can bring about spiritual transformation. This can help improve your overall mental health. Learning ways to channel your thoughts can help reduce aggression and violence and increase nurturing and loving environments. Here are some easy tools to help you begin your meditation practice:
1. Pick soft music. You can buy or download relaxation cd’s or create your own with soft melodic music. The music must be melody only. No words.
2. Sit comfortably. If cross legged is your most comfortable position that is fine, if it’s not, pick a sitting position that you feel comfortable in. Try to achieve a balanced posture.
3. Close your eyes. It is easier to concentrate if your eyes are closed. You can become in tune with your consciousness by closing your eyes and listening to your inner thoughts.
4. Experience what is around you. Use all your five senses to distinguish your environment and focus solely on this.
5. Incorporate deep breathing. Inhale for five counts and exhale for five counts. (Yes it is that easy to breathe). Utilize your deep breathing as a way to measure your tranquility. Inhale your thoughts and feelings and exhale your worry. Continue this process for up to 5 minutes (the length of meditation is solely based on what you want to achieve).
6. Utilize visualization techniques to focus on something. Whether it is a crystal ball, sunset on a beach, or the Rocky Mountains. Visualize a particular place and concentrate on that place alone.
7. Involve all the five senses into your visualization so you can truly experience it. Touch it, taste it, smell it, see it, hear it. Let yourself sit with this until you feel calm. (Length of visualization varies from person to person).
8. Slowly open your eyes, continuing your deep breathing, and re engage with the world.
Now you can incorporate these easy steps to help begin your meditation practice. You may be surprised what a difference it can make. Meditation helps put your life into perspective so you can focus on what really matters. Take some time out of your busy schedule to meditate today and reap the benefits that yogi’s have been gaining for years.
KC Putterman LMHC,HC