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Meditation
Meditation is the perfect way to reduce stress while you learn more about
yourself and your own capabilities. It teaches you concentration and
relaxation simultaneously.
- To meditate, sit on a rug or mat, with your legs crossed Indian-style. Choose
a quiet room if you can, which has enough natural light so that you don't need
to turn on the lights. If doing this at night, leave it dark with maybe a candle or
other dim light.
- Close your eyes and sit up straight. Keep your back's natural curve but
don't sit so straight that you can't breathe!
- Breathe deeply, imagining your lungs filling with air
from the bottom and emptying from the top. Allow your diaphragm to expand as
you breathe in through your nose and relax as you breathe out through your nose.
- Fix your concentration as if you were trying to look at the spot between your
eyes or just above where your third eye is. You may also choose to concentrate
at the tip of your nose. Do what feels comfortable.
- Now, think of or say aloud a single word. Choose a word you like: Om, Love, Peace,
Relax, Shanthi, God ... whatever you choose. It doesn't need to mean anything.
- Repeat the word as you breathe and relax. When any other thoughts, like
plans for the day, worries, ideas, or anything comes into your mind, make a note
of them and return to your repetition, concentrating on that one spot on your
face.
- If it helps you, you may also choose to place an image in that place where
you are concentrating - an image of a god, a heart, a symbol, a little ball, anything.
- Meditate like this for 10-15 minutes a day. As you get better, you will
not need the image or the words but will sink into the meditative state more
easily and can even lengthen the amount of time you meditate.
- The ultimate goal for meditation is to feel as if you are one with everything.
This is what sages and saints achieve in a lifetime, so don't be discouraged - with time
and patience, you can definitely reach your goals.
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