Before you begin any type of meditation, you must first understand what it is.
Meditation is the practice of turning your attention inward and focusing on an object of awareness or thought. Meditation is widely believed to be of Vedic Hinduism origin. This is usually practiced in the eastern religions but over the past few years, the western world has come to adopt this practice too.
People have different motivations for meditation. For some, they want to reach enlightenment. For others, they want to get closer to God and attain peace of mind. And some simply want to reap the physical health benefits of meditation, such as lower blood pressure and the ability to handle stress.
This ten minute meditation can be considered as the basic primer for those who want to begin meditation but have no idea where to start. It can also be used for those who want to adopt the practice but don’t have the 30 minutes or more to devote to it.
Step 1: Sit or lie down in a comfortable position, making sure that your arms and legs are not crossed. This allows your natural energy channels to open, and flow freely.
Step 2: Close your eyes, and begin to notice every sensation in your body. Take note of where you feel relaxed and where you feel tight.
Step 3: Breathe in slowly for a count of four, and breathe out slowly for a count of five. Some people find it helpful to hold their breath for a few seconds before exhaling. You can play with this and see how it feels for you.
Step 4: Clear your mind. Focus only on your breathing. If you find that your mind begins to wonder, make a mental note that you will tune into that thought later, and return to focusing on your breathing.
Step 5: If your mind is too cluttered, you may find it helpful to focus on a scripture, mantra or affirmation that is meaningful to you. Repeat it slowly and allow each word to sink in.
Meditation is a simple practice but you may find that it a bit challenging in the beginning. Your mind will start racing from here to there and you’ll find it hard to concentrate. When that happens, don’t worry as this is normal. Simply return to focusing on your breath. Remember, meditation is all about concentrating and if you realize that you’re not on the right track, you can always return to that state of mind gently. Try not to get discouraged and just keep on practicing. Soon enough, you will find that you are able to slip into a meditative state very easily and with hardly any effort.
If you find that meditating for 10 minutes is too hard at first, then try meditating for 5 instead. If 5 minutes is too difficult, then aim for 1. The key to success is to go at a pace that is right for you and to build from there.
Meditation can help you in achieving peace of mind and can help you to deal with your problems at work, in your family, and the entire world. You will find that the art of meditation will give you a much needed break from the hustle and bustle of everyday life. Not too mention the endless chatter in our own minds.
The documented health benefits of meditation is astounding, and many people have found that they have been able to cure their depression and anxiety with this simple exercise. So, make it a point to commit to this life changing habit. It only costs you 10 minutes a day.