There are different types of meditation and you may like to explore these when you are comfortable with one style. Options include, and are not limited to, using imagery, a word or phrase (breath prayer), hearing a mental sound, using background music or an external sound, or simply using silence.
Preparing yourself for meditation requires understanding why you are doing it, preparing your body and mind for the practice, knowing what you hope to achieve, trusting that you will receive the answers that you seek, and developing awareness of when the answers appear.
Practice anything that you enjoy faithfully every day and you become proficient at it. Whether it is playing a musical instrument, developing a new skill, or meditating, the activity that you are participating in eventually becomes natural to you. It fits in with your daily schedule without too much initial manipulation and you continue to deepen your practice because you witness the benefits. In this way, the cycle of benefiting from doing something that you enjoy continues.
Be ever mindful, ever present, and ever conscious of all that you think, say, and do. If you are not in charge of your intentions, you will not be able to control what comes out of your mouth, or what you do physically.
A troubled, discontented life pattern is a reflection of inner turmoil and will continue in an endless circle until you understand that your thoughts create this never-ending cycle of unhappiness. It is at this point that you begin to see how making the small changes that are necessary have a profound effect on the way life unfolds for you from this moment on.
Meditation is a personal process that begins by freeing the mind from unnecessary thoughts and ideas. You learn how to still the chatter of your thoughts and develop insight. Too often, past pain or potential discomfort in the future draws the mind away from what is happening right now. When this happens, full attention is no longer possible, eroding the bliss of every encounter, every activity, and every thought. Watchfulness of your thoughts, emotions, and reactions occurs by remaining present.
As the body relaxes into a meditative state, wisdom imparts. It is in the quiet moments that you obtain the answers that you seek. Treasure the silence and wait for the answers you seek. The answer is often revealed following your meditation session or shortly afterwards.
A breath prayer serves as a replacement for intruding thoughts and provides a means of centering the mind. What the mind sees, the body follows.
How to Meditate
When practiced daily, Meditation helps you to achieve a lasting sense of peace and draw on insight. It is a tool that prepares you to comprehend what is required of you and how you can honor creation, assisting you in discovering truth and insight into your purpose in life and in distinguishing the ways that hold you back.
Choose a time of day when you can allocate at least twenty minutes of solitude in a clean, quiet, and airy space. For most people, this time is available at the beginning or the end of the day. Morning meditation offers an intuitive start to the day, while the evening is an opportunity to unwind.
Begin by sitting in a comfortable position with the back supported by a wall or sit in a kitchen chair that has a firm back. An armchair is not really suitable as it is often too cushiony. The purpose of using a wall or a firm chair is to have the spine as straight as possible. If you are sitting on the floor and can place the heel of one foot in front of the ankle of the other foot without discomfort and maintain this position for the length of time of the meditation, do so. Otherwise, sit in as upright a position as you are able with your hands in a relaxed manner by your sides or on your lap.
If you have a question to ask, allow the thought to rise up in your consciousness as you enter into meditation.
If you are going to use a breath prayer, choose whether it is a word or a phrase, then gently close your eyes and allow the eyes to remain still. When eyes move jerkily and roll around, it is often an indication that the mind is active and not at rest.
Breathe regularly and fully for three or four breaths and allow the shoulders to relax and your breathing to find its own rhythm. Focus on each exhalation, lengthening it until it becomes twice as long as each inhalation. Never force the breath. There should be no stress with synchronizing thought and breath. Always allow the breath to find its own slow and casual tempo. Ensure that each inhalation and exhalation flows smoothly, softly, and slowly.
Concentrate on your breath prayer for this particular period of meditation. Any time that the mind begins to wander, re-focus on your prayer and eventually a sense of calmness permeates from this singular direction. Be aware of any thoughts that drift into your mind and permit them to pass, focusing on the space between each lengthening breath. Remain unattached to any unwanted thoughts.
With continued practice, any breath prayer that you choose begins to flow of its own volition. This arises in response to thoughts that try to enter your mind’s awareness and acts as a blocking agent against the unwanted thoughts.
You can introduce positive messages of affirmation or praise at the same pace of each inhalation and exhalation.
With time, you see positive results through answered questions, contentment, and freedom from the commotion of everyday challenges. Retain your chosen breath prayer following meditation. Carry your word or phrase with you throughout the remainder of the day with a glad heart and when you prepare for bed, repeat it as you fall asleep.
- Choose a time of day when you can allocate at least twenty minutes of solitude.
- Sit in a comfortable upright position with the spine as straight as possible.
- With eyes closed, focus on breath flowing in and lengthening as it flows out.
- On each exhalation, repeat a word or phrase e.g. Peace, God is Love.
- Acknowledge all thoughts and permit them to pass.
- Repetition of a phrase, sound, or prayer
- Do not set an alarm. Stop when you are ready; it will be approximately 10-20 minutes.
