IT’S EASY TO MEDITATE!

You may think that it’s difficult to meditate. You have probably seen pictures of monks sitting cross-legged with their eyes closed, chanting a sound over and over or merely being quiet for hours at a time. Just looking at these monks makes your back hurt! Who could enjoy that? But really, meditation is very easy to do. You don’t have to sit in the “lotus position.” You don’t have to chant a sound, and you don’t have to meditate for long periods of time.

The main purpose of meditation is to relax and open yourself up to your inner self. It’s not difficult, but there are a few good rules to follow before beginning to meditate.

First, be still. Find a quiet space that is in your home or outside. Make sure your telephone and answering machine are turned off so you won’t be disturbed. Sit or lie down, making sure your back is straight. Don’t force your back to be straight if you are sitting on a chair. Let yourself rest on the back of the chair, sitting as straight as possible. You can put a small pillow at the small of your back if that is more comfortable for you. If you have a high-back chair that allows your neck to be supported too, all the better. You can also sit on the floor on a pillow with your legs crossed, if you wish.

The reason for finding a comfortable position for meditation is to make sure your head, neck, and spine are straight and aligned. This allows your breath to travel freely and your inner energies to move through your body. When you are very comfortable, you will not feel your body and you can allow whatever comes into your mind.

Close your eyes. Uncross your hands and feet to stay open to the experience. Breathe slowly into your abdomen, becoming one with each breath. Let go of all your thoughts, becoming still within. Relax your body completely. Your inner self will speak to you when you are quiet and relaxed, and being comfortable and calm in your body will help this to happen.

There are many ways you can meditate. No matter what type of meditation you do, have the intention of being in a peaceful space within and being open to the journey you will take. You can quietly watch what thoughts come up and then let them float away in a bubble or balloon. You can say a word such as “love” or “peace” or “harmony” over and over silently to yourself.

You can use a guided meditation where the voice of the guide takes you to a place in your mind to see something or do something. Pay attention to what comes up. As you are guided on your journey, listen to any messages and watch with your mind’s eye what happens.

When the meditation is almost done, come back gently. Gradually and gently come back into your body. Breathe in deeply and exhale slowly several times. Feel your hands and feet as you come back. If you are using a guided meditation, you can listen to the music as you drift back into your normal consciousness.

It is best to make a commitment to meditate 15-20 minutes each day. It takes loving yourself to receive this special gift. Give yourself the love and attention you deserve.