There are many forms of meditation, but understand you don’t need to explore beyond the very basic practice to achieve amazing results.
In its simplest form, meditation can be described as the act of sitting still, being aware of the present moment, and focusing on your breathing. This is at the core of nearly all meditative practices.
Consistent meditation will improve your ability to focus and think clearly, plus allow you to reduce stress and heavy emotions such as anger, guilt, and resentment. You will be able to lower your blood pressure, improve heart and lung health, and become a much more overall balanced human being through the practice of simple meditative concepts.
Preparation Before Meditation
Before going into your actual meditation it’s a good idea to stretch and relax your body. This will help you get the most out of the experience.
You don’t need to spend a lot of time getting ready, but I have added a detailed example below of what a warm up session might be like.
Stand Up Straight with your feet shoulder width apart and arms hanging relaxed at your side. Feel the tension leave your neck, shoulders, and hips as you relax as completely as possible. Take a deep breath and then…
Raise Your Arms Straight above your head as if trying to touch the sky. Feel your shoulders, arms, and back stretch upward for a few seconds as you breathe out slowly and evenly. Breathe in slowly and then forget about your breathing for now as you bend at the waist and try to lay the palms of your hands on the floor in front of your feet.
Straighten Your Body back to the standing position and extend your arms in front of you, parallel to the floor with your palms facing down. Keep your feet flat and your toes pointed forward as you twist your upper body to the left as far as you can.
Bring Your Arms Back To The Front and then repeat the twisting motion on your right side. Keep your palms down and arms parallel to the floor while twisting. Bring your arms back to the front again and then drop them loosely to your sides.
Roll Your Neck Slowly to the left. Then roll slowly back to the right.
Now that you are feeling more relaxed and basically “loosened up” you can begin your meditation.
Basic Meditation Exercise
Sit down in either a relaxed cross-legged position or on the edge of a firm chair. Straighten your back completely, and place your hands on top of your knees with the palms facing upwards.
Relax as completely as possible, feeling the tension fall away from your neck, shoulders, and hips. Feel your body weight sink beneath you for a few seconds and be aware that you are fully centered and rooted into your seated position.
You will now begin your meditative breathing:
NOTE – I recommend you read the instructions below completely once. Then read them a second time while going through the motions in your mind. When you believe you understand the steps below, walk away from your computer and find a place to actually practice this sequence.
Begin by exhaling slowly and steadily. Allow your lungs to stop on their own when they are close to empty.
Once you have finished breathing out, pause, and then breathe in through your nose.
Imagine you are pulling the air in from the bottom of your lungs. Breathe deeply and slowly without straining and imagine your lungs filling up from the bottom to the top.
When it feels natural to stop pulling the air in, do so.Hold the breath in your lungs without straining for a few seconds until it feels right to begin breathing out.
Breathe out, slowly and evenly, and allow your lungs to empty out from the top to the bottom. Don’t push all of the air out of your lungs, but stop exhaling when it feels natural to do so.
Once you have completed your out breath pause for a second or perhaps less, and begin the cycle again with your inward breath.
Focus all your attention on your breath.
Continue this slow, steady process of breathing in deeply, holding the breath, then slowly pushing it out. Pause briefly after completing each exhalation and begin again.
Find your own natural rhythm. Do not force the breathing at any time, but let it occur as it will with gentle guidance from you.
Remain focused completely on your breathing process. Be completely in the present moment and allow your mind to be still.
It might take some practice for you to become fully centered and clear in the present moment. The mind will try to wander and return to its “chatter” method of thinking.
When you catch yourself thinking about anything other than your breathing, simply acknowledge this and return your attention to your breath. Do not become frustrated by these distractions; just relax and keep breathing.
Patience and discipline are not popular virtues in modern society, but if you truly want peace and personal power you must learn to embrace both of these values. By practicing the above meditation each day for as little as three minutes you will begin to notice some amazing changes within yourself.
Please do not become discouraged because you are not able to solve all your problems and feel fully healthy and energetic after only a few meditation sessions!
As with anything else, individual response will vary. You might notice dramatic improvements in your focus and stress levels after a few days; or it could take a few weeks to see the changes you create with regular meditation.
But one thing I can guarantee you is this: If you practice this very basic meditation every day along with a positive attitude you WILL see vast improvements in many areas of your life.
The core benefit associated with the above practice is your ability to allow the present moment to unfold within your life. By accepting what is without resistance you open the door to personal power and clarity on a level that may honestly shock you. For more insight on this important practice please click here now.
Evolution Ezine may receive a commission if you buy through one of the links – these proceeds help keep the Evolution Ezine free. Thanks for your continued support.