The Beginners Guide to Meditation , Relaxation & De-stress.
Meditation has a host
of health benefits--from lowering blood pressure and inflammation, helping overall Fitness & most of all mental well-being.
So how do you
meditate? Do you have to say "omm," visit a monastery, or levitate?
Nah, just follow these simple steps.
- - HOW TO MEDITATE: BEGINNING STEPS - -
1. Find a
comfortable, quiet, & private place.
2. Sit or lie down, front or back,
whatever seems most convenient. The position doesn’t matter, as LONG AS
YOU’RE RELAXED.
3. Set a
timer for 5 minutes. (Choose a soothing alarm sound)
4. Close
your eyes.
5. Scan down your body from head to toe,
think ABOUT
CONSCIOUSLY relaxing each
muscle. Let everything sink downward. In particular, let your face droop.
6. Now, FOCUS on your breathing. You don’t need to breathe in
any special way. Just breathe and notice what it feels like. Observe how the
air moves in and out.
7. Count 10 breaths, observing each one.
What does breathing feel like? Does it make any sound?
8. Let thoughts drift in and out, like
lazy cats. Let them wander in, then shoo them away. They’ll be back. You don’t
need to hold on to them.
9. Observe only. Don’t judge your thoughts. There is
no “should”. If you think of something, don’t think, "Oh my God I’m thinking I’m
not supposed to be thinking stop thinking ahhh there I go again I suck at
this!! Crap" Just think, “Hey, there’s a thought. OK, bye bye for now. Thanks for
playing, thought. Shoo the lazy cat out.” If you hear a noise, or have an itch,
simply think, there’s a noise or I have an itch. Make a note of it, then move
on.
10. Keep coming back to your breathing.
There’s no rush; just keep wandering back to it. What’s it doing now?
11. Repeat
until your time is up. (soothing alarm sound goes off. Slowly move to turn it off)
12. Finish
with 5 good breaths to “finalize” the session.
13. Open your
eyes.
- - - - - - - - - -
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