A Basic Meditation Technique

Meditation can be intimidating to those first starting out. Especially if you are from a Western upbringing where sitting down and relaxing is put last on the list of things we have to do. The first thing to do is relax; the harder you try the harder it is. Make sure that you are not too tired, and have not eaten in about 2-3 hours; you should not be hungry but also not stuffed and sleepy either. During your first few attempts set an alarm for about 20 minutes in case you fall asleep - it happens and with practice you can relax and not fall asleep. Keep track of how successful you are; record the time, environment etc. Meditation can clear you mind, reduce your stress, aid in healing, and bring balance to your outlook on life and events.

Step One: Create Your Environment

• Turn off most of the lights

• turn off the phone

• put pets away

• set soft drumming or music

• put up a do not disturb sign on the door

Step Two: Begin to Relax

• Lay down in a comfortable position (either on your back, front or side). Use a pillow of you need one for your head or back.

• Begin a relaxing exercise.

• Take deep breaths. Concentrate on each body part, one at a time, beginning with your feet, then moving into the calves, thighs, and so on upwards.

• Feel the tension melt away and relaxation set in. Let your mind's worries disappear.

• Part begin to feel heavy, maybe even tingle. As you move up the body do not be surprised if you feel like the room is spinning. *If you're really tense, try tensing every muscle, one at a time, from your feet to your head. It may take more than one pass.

Step Three: Begin Your Meditation

• Begin by visualizing yourself somewhere else, like on a forest path or sailing up into the sky.

• Know that you are safe. That nothing will happen to you that you do not give permission for. Know that you are always in control and that you may return to full consciousness as you will.

• Allow yourself to release and allow image to flow freely.

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