Meditation: It's Easier Than You Think

Meditation is simply the practice of focusing your attention on a particular object -- generally something simple, like a word or phrase, a candle flame or geometrical figure, or the coming and going of your breath.

In everyday life, your mind is constantly processing a barage of sensations, visual impressions, emotions, and thoughts. When you meditate, you narror your focus, limit the stimuli bombarding your nervous system -- and calm your mind in the process.

To get a quick taste of meditation, follow these simple instructions:

 

1. Find a quiet place and sit comfortably with your back relatively straight.

            If you tend to disappear into your favorite chair, find something a bit more supportive.

2. Take a few deep breaths, close your eyes, relax your body as much as you can.

3. Choose a word or phrase that has special personal or spiritual meaning for you.

                Here are some examples: "There's only love," don't worry, be happy," "trust in God."

4. Begin to breath thru your nose (if you can), and as you breathe, repeat the word or phrase quietly to yourself.

                You can whisper the word or phrase, subvocalize it (that is, move your tongue as though saying it, but not loud), or just repeat it in your mind. If  you get distracted, come back to the object of your meditation.

                As an alternative, you can follow your breath as it comes and goes through your nostrils, returning to your breathing when you get distracted.

5. Keep the meditaion going for five minutes or more; then slowly get up and go about your day.          

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