Many people don’t feel they can afford to sit and meditate but, after practice, you will see that the benefits far out-weigh what some consider to be a waste of valuable time. How more valuable could it be to invest in a peaceful mind, body and soul? You will gain strength and clarity of mind and stress will become a thing of the past.

It is of great concern to me that an ever growing number of people living in today’s world are affected by high levels of stress and fear – two key components that create chaos in our mind and subsequently our lives. During the process of meditation we can enjoy deep levels of peace and relaxation reducing feelings of anxiousness.

Millions of people now practice meditation regularly all over the world because it coaches the mind to relax; it allows the mind to empty so that clarity can enter in the place of confusion and uncertainty.

Meditation teaches us to embrace a quiet mind and to become less influenced by the pressures of the modern world. As our thoughts become ‘still’ we become more receptive to our own inner guidance. Whether you believe this to be a spiritual insight or just an ‘inner knowing’, recognise that whatever is placed there in your silence becomes a truer guidance. In silence we hear our truth because it comes from deep within our heart.

Sometimes the mind looks for too much reason and constantly becomes clogged by too much information thus making it hard to find solutions to any situation or to form good judgment. Meditation allows our consciousness to clear and receive truth. You will find remarkable solutions.

It is believed that practicing meditation can help with any number of personal problems such as: high blood pressure, allergies, addictions, insomnia, exhaustion, confidence, asthma and many more……

“My mind seems to have a mind of its own” (Carl Honoré)

Once you begin the journey into meditation you will be surprised how after a very short time, it will become much easier to regulate your thought patterns. At first your mind will be very ‘chatty’ but if you choose one positive affirmation or a chosen word such as ‘love’ or ‘gratitude’ or a single chant such as ‘Ohm’ that you can focus on…. then the ‘chat’ will eventually diminish. After a while you will learn to acknowledge your thoughts and then let them go allowing you to relax even more deeply.

To begin to practice meditation you must allow yourself a consistent time in the day, first thing in the morning is the best time as it will lay a wonderful foundation to support you through the day. Perhaps 5 minutes to start and then increase to a longer time that you feel comfortable with and after each meditation just allow yourself a few minutes to savour that feeling of peace and quiet before you return to your normal day’s activities, include having a good stretch! Just enjoy the experience and soon you will find yourself happier, calmer and more in control !

Of course there are other forms of meditation such as taking a guided journey, meaning that you can be led to any number of beautiful places to walk, to sit or even to swim, it is another technique which can offer very positive results. ( I will be posting some guided journey meditations very soon on this website) Try a walking meditation outside in nature, this can be so uplifting as you absorb the energy of nature all around you, it truly energises every level of your being.

Preparing yourself for meditation is important. Try to make sure that you won’t be disturbed by the phone or a doorbell, this will enable you to relax further and choose a time in the day when you are less tired, I would always suggest early morning before the day begins.

I would recommend music in the background as it assists relaxation and aim to wear loose clothing. Create a special ambience by lighting a candle. If you choose to sit on the floor make sure you are sat on a comfortable cushion, legs simply crossed in front of you, some people like to kneel but beginners may find it hard to maintain at first. If you sit on a chair keep your hands palm down on your knees and feet firmly grounded on the floor keeping your body straight but restful, this allows the energy to flow through you more freely and your head tilted forward a little and your body sitting slightly toward the edge of your chair. Relax your face allowing your jaw to drop slightly parting your teeth naturally. I would not recommend you lie down as you will probably fall asleep! It helps to close the eyes or perhaps look down, whatever is easier for you. A meditative state brings you into an Alpha brainwave level of deep relaxation, people who meditate on a regular basis then progress to Theta meditation which operates more on a lower frequency. Theta level is also where ‘lucid dreaming’ takes place or what is known as ‘consciously dreaming’ and is also described as the Gateway to Eternal Bliss.

... "A still mind is like a taste of freedom, it’s like you’re sitting on the bank and also in the river at the same time – you’re engaged with life but you have a wider view of it all, as well. That makes you feel lighter and happier”
Robert Holford (Quote from ‘In Praise of Slow’ - Carl Honoré)

This meditation can bring wonderful positive results
Note: A few examples of a positive affirmation you could use:

I am confident and strong
I am decisive and focused
I am brave and courageous
I see the good in everyone
I am love and compassion
My life is full of abundance
I love and honour myself
I forgive myself and others
My every need is met, my every problem solved.
I send love and light to the world
I am kind and compassionate
I am strong and full of integrity

If you choose to chant then I would recommend you use ‘Ohm’ as it’s the most powerful sound in the Universe.

If you wish to use just one positive word, there are many to choose from, such as…. love, peace, happiness, serenity, harmony, forgiveness, strength, calm, tolerance….

Choose whatever is meaningful or personal to YOU

1. Once you are fully prepared just take a few moments to think about your first step.

2. Begin by closing your eyes and imagine entering through a doorway to a silent place within your consciousness, a place that you see as the heart of your ‘self’ and allow your mind to become ‘still’ and focused. Allow the outside world to remain, outside.

3. When you are ready, take seven deep slow breaths in through your nose. After the first deep breath in, hold for 6 counts then breathe out through your mouth and hold for another 6 counts, continue to do this for the next six breaths. Please take your time.

4. As you breathe in either imagine breathing in positive light that fills your whole body or if you have chosen a positive affirmation, word or chant begin repeating them now in your mind. With every breath out imagine releasing any stress or fear that you’re holding on to.

5. Really push your breath out and imagine it leaving your mouth like a wisp of smoke dissipating at once. By your seventh breath you will begin to feel a gradual relaxation. Take your time, there’s no hurry.

6. Now begin breathing in your normal breathing pattern keeping focused on every breath in and out and continue repeating your mantra. If your mind begins to wander and you find yourself thinking about what you need to buy at the supermarket or your next car’s MOT, acknowledge the thought, let it go and return to your mantra. After a while it will become easier and easier.

7. Continue until you sense it is time to bring yourself back. Don’t push yourself for too long especially if you’re a beginner, if you feel your head becoming ‘tight’ or uncomfortable then you must stop.

Once you have determined to bring yourself out of your meditation then do this slowly. Open your eyes only when you feel ready or begin by just glancing down, remember that you will be coming out of a deep restful state and your body will not want to move too quickly so take your time, maybe have a stretch, move your fingers and toes and in this way you will be fully ready for any activity.

This art of resting the mind and the power of dismissing from it all care and worry is probably one of the secrets of energy in our great men.
Captain J A Hadfield (In Praise of Slow, Carl Honore)

(Present awareness and focusing on the breath)

1. Once you are fully prepared to begin this meditation, just take a few moments to think about your first step.

2. Begin by closing your eyes and imagine entering through a doorway into a silent place within your consciousness, a place that you see as the heart of your ‘self’ and allow your mind to become ‘still’ and focused. Allow the outside world to remain, outside.

3. When you are ready become aware of your breathing as it enters in through your nose and out through your mouth. Notice how each breath moves your body, you may notice a different rhythm to each movement your breath creates.

4. Remain and stay focused in the present, try not to have any thoughts of what has been, or going to be. Focus only on the ‘now’ and each breath that you take. Observe how each breath alters with every breath in and out and how it feels moving through your nose and out through your mouth. It is your breath that holds this sacred space.

5. Observe any thoughts that come into your mind and if any become persistent then allow them to surface, don’t hold them back, remember that meditation is about non-resistance and some emotions may need to be felt, acknowledged and then released. With every thought that arises continue to feel and acknowledge each one without being self-critical or reactive. Observe and release, accept and be peaceful. We are ALL perfect in our imperfections.

6. Notice how calm and peaceful you have become. With each breath in and out you become more deeply relaxed finding it easier to focus on the present.

7. Continue until you sense it is time to bring yourself back. Don’t push yourself for too long especially if you’re a beginner, if you feel your head becoming ‘tight’ or uncomfortable then you must stop.

Once you have determined to bring yourself out of your meditation then do this slowly. Open your eyes only when you feel ready or begin by just glancing down, remember that you will be coming out of a deep restful state and your body will not want to move too quickly so take your time, maybe have a stretch, move your fingers and toes and in this way you will be fully ready for any activity.

If you continue to practice meditation frequently you will draw strength through renewed inner wisdom and the freedom that it gives you. You will become happier in all areas of your life, making well-informed decisions and, more importantly, enabling you to slow down in this increasingly fast track world. It helps you to understand how important it is to slow down and smell the roses.

In truth, it is much easier to belong to a meditation group as it is easier to stay disciplined but you might feel that you want to practice before you take that step.

If there is something you truly want to know,
then you truly want to listen to your own wisdom.
You know, meditation is learning how to listen with your own wisdom,
so that you can see.
I think why meditation is amazingly important,
is that somehow our unconscious world is much bigger.
It is huge, universal, and we don't understand that one.
Meditation allows this world to be light and knowable, understandable.

By Lama Thubten Yeshe