How To Meditate

In theory it is easy to learn How To Meditate (Sit, Relax, Focus)...... However, In practice it is infinitely harder.

1) Set aside a time to meditate. When you meditate is completely up to you. Personally I find it very difficult to concentrate first thing in the morning so I usually meditate either during the day or at night before I go to bed. I find meditating before bed a great way to calm my thoughts and relax into a good nights sleep.

3) Create a peaceful, relaxing place to meditate. If it is possible create a permanent place somewhere that you can always go to practice meditation. The Buddhists often create a shrine with various items on it to help focus their thoughts when meditating. You can use candles, incense, a gong or anything else you find relaxing. Try placing a Bible, Koran, a cross or other spiritual or religious items to help you center your thoughts.

4) Sit Down and Get comfortable. You can sit on the ground, on a pillow or in a chair but concentrate on keeping your back straight and relaxed. It is not necessary to sit in the Lotus position or any other specific pose just make sure you are comfortable and able to relax. You can also meditate while lying down but personally I often drift off to sleep but if you can stay awake it is perfectly fine to lie down during meditation.

5) Relax your eyes and try to keep them half open. If you find the world around you to distracting, especially when you are just starting out, you can always shut your eyes. Another trick is to concentrate on a candle or the smoke coming off of incense to give your eyes an object to focus on.

6) Relax the muscles in your body. Do not try to do it all at once but rather start at your toes and work your way up your body to your head. Pay special attention to particularly tight areas of the body such as your hips, back, neck and jaws. Allow your body to take on a light feeling as if you are floating as you try to relax.

7) Focus your attention. This is where it gets particularly difficult. Each person is different so keep in mind what works for one person may not work for another. The object here is for you to learn how to meditate not how someone else does it. Let all the distractions in your mind go and calm the constant "chattering" that most of us experience. As distractions occur or thought pop into your mind acknowledge and accept these thoughts and then let them go and return to a meditating. Do not think about these thoughts or get frustrated because they are interrupting you. Simply realize this is a normal occurrence and it is all part of the process of learning how to meditate.

*Focus on your breath as you breathe in and out. Try counting your breaths from 1 to 10 and then start over. You'll be amazed at how many times you forget to start over and find yourself at 11, 12, 13 or even more. Once again don't get frustrated; accept it as part of the process, refocus and start over at 1. To try different exercises you can count in and out as 1, in as 1 and out as 2, count the in as 1 and don't count the out or vice versa.

*Try reciting a word or short phrase quietly and focus your thoughts on that word. You have probably seen people doing this when they say "aaauuuummmmm". I often use phrases like "Jesus Loves Me" or "God is Love" while others focus on the bodies healing power such as "I am healthy", "I am being healed" or even "I am smart" or "I can do anything" Use whatever phrase you like as long as you are able to focus without distraction.

*Visualize a relaxing place or situation that you enjoy. This could be a beach or a favorite park or mountain. It could be a specific time in your life when you felt good or loved. You can focus on how the place looks or how the breeze felt coming off the water, anything that helps your mind focus.

8) Try to silence your mind. This is the ultimate goal when learning how to meditate but it is also the hardest to do. Once you get the hang of focusing on only one thing at a time you can try to focus on nothing, basically clear your mind of all thoughts. When I first tried this I could only clear my mind for a few seconds at a time and then a random thought would pop into my head. At this point you have to acknowledge the thought, let it go, and empty your mind again. Do Not Be Discouraged! It is all part of the process.