Meditation is an ancient technique that can be traced back to India and China. It has been practiced in many cultures for thousands of years. It is used to focus the mind, calm the body, improve concentration, and develop a more positive attitude.
1. The first step is to decide to meditate. You must have a strong desire to meditate. If you don’t, then it won’t work.
2. Decide what type of meditation you want to do. There are many different types of meditation, each with its own benefits. Some of the most popular types include:
o Breath Meditation – This is one of the oldest forms of meditation. The idea is to focus on your breathing. You breathe in slowly through your nose and out through your mouth. Each breath should last about 8 seconds. When you have finished, you may choose to repeat this process several times or to move on to another type of meditation.
o Mantra Meditation – In mantra meditation, you repeat a specific phrase over and over again. The words should be chosen so that they will help you relax and concentrate.
o Visualization Meditation – Visualization is very effective at calming the mind and relaxing the body. You visualize yourself in a peaceful place. You imagine yourself feeling relaxed and at peace. You may also use visualization to help you achieve a specific goal. For example, you may visualize yourself having a job interview and being accepted by the interviewer.
3. Find a quiet place where you won’t be disturbed. It’s best if you can find a place where you won’t be interrupted. You may want to sit in a chair or lie down on a bed. It doesn’t matter how you position yourself, as long as you can relax comfortably.
4. Choose a comfortable position for your hands. You may want to place them in your lap or on your chest.
5. Close your eyes. You may want to close your eyes tightly or just let your eyelids flutter.
6. Take a few deep breaths. Breathe in through your nose and out through the mouth. Breathe in for 8 seconds and out for 8 seconds. Continue breathing in and out until you feel relaxed.
7. Focus on your breathing. As you inhale, think about relaxing. As you exhale, think about concentrating. Concentrate on your breathing until you feel completely relaxed.
8. Let go of any negative thoughts. If you have any negative thoughts, try to let them go. You may want to say something like “I release any negative thoughts I have.”
9. Try to stay focused on your breathing. You may want to count your breaths. Start counting at one and continue counting until you reach ten. Then start over at one again. You may also try to visualize your breaths. See your breath coming into your nose and out through your lips.
10. Continue focusing on your breathing. You may repeat steps 5 through 9 for as long as you wish.
If you follow these simple steps, you will soon discover that meditation is not difficult at all.