How To Meditate

There are countless ways to meditate, and you can teach yourself how to do it from, books, tapes and the Internet in a very short time. There are often classes available at local community centers and even community colleges, as well. I suggest as a beginner to try taking a class on meditation. Among the most popular methods of meditation are:

Mantra Meditation: A word or phrase your mantra is repeated over and over, either out loud or in your head. You can choose a phrase that relates to your personal beliefs, one that's a positive statement, or a one-syllable word-sound like "om" or "eng."

Breath awareness: You concentrate on rhythmic breathing, possibly counting each breath in and out, often breathing in through the nose and out the mouth.

Object meditation: You focus on a specific object, noting each detail of its shape, presence and color.

Active meditations: Using rhythmic movements, like walking, swimming, t'ai chi or yoga to focus the mind.

A simple, 7-step meditation for beginners:

1. Set aside 10 to 20 minutes, once or twice a day.

2. Find a place that's quiet and relaxing where you are unlikely to be disturbed, and sit down. SIt on level ground or on a cushion if the ground is uncomfortable. You don't need to sit cross-legged, or in any special posture a comfortable chair is fine. The important thing is to keep your spine straight whether sitting or lying down as this will help with your breathing.Wear comfortable clothes, and arrange your arms and legs in a relaxed posture.

3. Set an alarm so you don't have to worry about keeping track of time or falling asleep.

4. Close your eyes or keep them just half open without focusing on anything. Breathe slowly, deeply and rhythmically, from your abdomen. You should feel your stomach rise and fall. Consciously relax every muscle in your body. Take your time and go slowly starting at your feet, then legs, torso, on up your body to your head until all of the tension melts away.

5. Focus your attention as you may notice your mind wants to wander. Choose a word to repeat to yourself. The classic mantra is "Om," the Sanskrit word for perfection. Or you could choose a simple word that reflects what you hope to achieve in your life, like "peace," "happiness" or "energy." You could also, instead, count your breaths from one to 10, then over again and again. If thoughts drift into your mind, allow them to float gently out again as you re-focus on your word or breathing. Keep silencing your mind. Eventually focus on nothing at all but just "clearing" your mind.

6. When your alarm sounds and you've finished, allow yourself to slowly open your eyes, take a few deep breaths, and rejoin the world in a relaxed manner.

7. Stretch your arms and legs, and stand up slowly.

Most people who start meditation find they have trouble motivating themselves to meditate, and letting go of the Western tendency to constantly think, think, think about every little thing. This is one reason why you might consider taking a class or using tapes in can be valuable to have a guide to take you through meditation your first few times. Once you get the hang of it, you'll find meditation is simple and effective and you can move on to more advanced techniques as you find yourself progressing. Remember...with an empty mind, comes a peaceful mind. Good luck and enjoy the experience!