Meditation

Meditation is a very broad subject. Meditation is typically associated with people dressed in white, sitting with their legs crossed and chanting words and phrases.

Meditation can be loosely defined as any action (or non action) that allows an individual to focus their mind, to the exclusion of all else. A different style of meditation attempts to still and focus the mind by attempting to be aware of your own being as well as all that is around you.

For some people, dancing can be meditation, for others knitting or running could be meditation. Sitting quietly, concentrating on breathing exercises can be meditation.

Anyone can meditate.

The benefits of meditation are many. Greater concentration, increased creativity and efficiency, more energy and greater self esteem are products of meditative practice. Of course, many people turn to meditation for relaxation. Spending time meditating can clear your mind, allow for greater opportunity to develop your spiritual awareness and allow you to be more aware of your psychic nature.

Try a simple technique using "square breathing". Find a time and area when you will not be disturbed. Take the phone off the hook if you can. Wear loose comfortable clothes. Have water to sip should you become thirsty. Try not to eat anything too heavy before you meditate. Lie on your back, or sit. If sitting, ideally your chair should support your spine. Your back should be straight but not rigid. Feet should be planted firmly on the floor. Place your hands where they are most comfortable, on your knees, or in your lap, preferably palms up. If lying down, perhaps support your knees with a pillow under them, as well as a pillow under your head and neck if this is more comfortable. Have your hands by your sides, preferably palms up. Have your feet separated at a comfortable distance. Your back and limbs should be straight but not rigid.

Once you are comfortable, close your eyes. Sit quietly for a minute. When you are ready, bring your attention to our breathing. Breathe in for a count of four, hold your breath for a count of four, breath out for a count of four and hold again for a count of four. This is "square breathing". It should not be rushed or forced. Your count of four may be longer or shorter than someone else's. Allow your rate to settle naturally, but do keep the breaths equal.

While doing this, try to keep your attention on your breathing. If your mind wanders (did I let the cat out?), just bring your thoughts back to your breathing. Attempt to do this exercise for 10 minutes. When you fell you have finished, slowly become aware of your body. Wiggle your toes and fingers. Put the palms of your hands over your eyes, before you open them. This can be a much gentler way of opening your eyes, as initially the light may be harsh for your eyes.

How did that feel? Reflect for a minute, to see how you feel. Some people hear noises or see lights and other phenomena if they mediate regularly and deeply. It is entirely natural if you do too.

Hopefully, you will have a sense of calm following your meditation, that will stay with you for a few hours. There are many such techniques. Another good one is to visualise, with every inhalation, a bright white light surrounding you and entering your lungs with your breath. With every exhalation, this white light moves slowly from your lungs to every cell of your body.

"Know" this light is protecting and healing you.

Experiment with what works for you, but always be gentle in your practice, as you are exercising your mind. As with any exercise, start slowly and gently, and build up to longer, more challenging "workouts".

Many people meditate every day. It can be beneficial to have a routine, the same time, the same room etc. First thing in the morning works for a lot of people, often because the house is still quiet, you are well rested and able to concentrate, and you have not eaten for a few hours.