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Personal Meditation Techniques
Basic Meditation
To be able to meditate successfully alone does require some practice. Achieving the meditative state becomes easier the more you practice.
It does pay to go along to a meditation class first, so that you will have some initial help, and you will know what to expect from your efforts… but it isn't absolutely necessary.
What are the benefits of meditation?
Total relaxation.
Keeping in touch with Your Inner Being.
Clearer thoughts.
Better sleep.
More energy.
Better Quality of life.
Good health.
<>Begin with a short five minute meditation and slowly extend them to around twenty minutes.
To reach the meditative state, we need a quiet peaceful place, and we require to be centered. Oh yes, a comfortable chair will also help us to relax. If you happen to nod off to sleep during your meditation, so what? You probably needed it, and it will do you the world of good.
You don't need distractions during the meditation - so disconnect the house telephone, and switch off your cell phone. Some people like to have the room darkened - this is a personal preference.
Play some light enjoyable music if you wish. Something non lyrical, as the words tend to distract from the meditation.
Sitting in a comfortable position, take in a couple of good deep breaths, breathe slowly and evenly, and begin to concentrate on loosening up every part of your body, starting with the top of your head. Imagine your forehead relaxing - go to the ears, followed by your:
Eyes
Neck and shoulders
Upper and lower arms
Hands and fingers
Chest and back
Solar plexus
Lower abdomen
Groin and buttocks
Hips and thighs
Knees and legs
Ankles, feet and toes
Focus on your breathing - breathe in through your nose, filling the lower part of your lungs - feel as though you are breathing into your stomach - fill the upper lungs and then breathe out through your mouth in the reverse fashion. Releasing the air in the upper lungs and then the lower lungs.
Do not force your breathing, this is to be done in a relaxed fashion, slowly get into a rhythm - do this for a few minutes on your first few attempts. Then over the following few days, go for say, ten minutes, then fifteen and up to twenty or so.
Become Centered
By concentrating on your breathing, you are becoming centered. You will find your mind wandering away from the meditation at times, this is quite normal, when this happens switch your focus back to your breathing.
After several sessions you will breathe rhythmically unconsciously, and you will need to concentrate on other things - Listening to the music can help, hear the individual instruments, listen to the tones, and the rhythm.
Once this basic technique has been mastered, you will be able to use meditation to help you in many situations. Solving problems comes to mind...
...Problem Solving with Meditation
If you're having difficulty finding a solution to something that is bothering you, meditation may be able to help.
First write the problem down, jot down every aspect of it - this helps you to be able to concentrate on it clearly during your meditation. After the problem has been laid out, draw a line across the page and write down the solution that you want.
Write down the various points that will let you know when your problem is solved...
How you will feel
What you will see
Can you touch it
How others will react
Sometimes doing this helps to bring the solution to the surface quickly.
Keep the pen and paper within reach while you are relaxing. Sit in a comfortable position and go through the relaxing procedure. When you have reached a comfortable meditative state, forget the problem and start to visualize the successful outcome that you desire.
See yourself in your mind having achieved your goal.
Imagine how you will feel - smile - see your success - if it is tangible, visualize touching it. Are other people included, hear them in your mind.
If ideas come to you during this session, write them down no matter what they are - some may seem ridiculous at the time, but still jot them down. Some of the craziest sounding ideas can be useful.
When you have finished your meditation, you will feel relaxed and alert. Read what you have written, are there any good ideas there? If not, don't throw the paper away, read it again later.
This procedure may take several sessions - increase the length of the meditation each time - 20/25 minutes is ample.
These short meditations allow us to sleep better, and sometimes, just before falling to sleep, we get the best ideas - write these down as soon as you receive them - don't leave it until later because they will disappear.
When you wake in the morning, read what you jotted down the previous evening. You will reach a positive conclusion. Don't expect great things to happen all at once - practice makes perfect.
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