| Meditation is the act of gently centering your | | | | and feet in a comfortable manner. Before you |
| attention to create a deeper state of relaxation | | | | begin, stretch or sit for a short while to get into |
| and awareness. Practiced consistently, meditation | | | | the mood for meditation. |
| yields many positive benefits such as inner | | | | Once you are ready, close your eyes and focus |
| harmony and better health. While there is a | | | | your attention on your breathing. Breathe as you |
| spiritual side to meditation, you can practice | | | | normally would. Be aware of each breath as you |
| meditation solely for its practical benefits as well. | | | | breathe in and out. Be aware of the sound of |
| Read on to find out how. | | | | your breathing. Visualize each breath as it flows |
| Things to bear in mind when meditating | | | | through your body and out again. When breathing |
| -Mindset | | | | has become the only thing on your mind you are |
| Attaining inner harmony through meditation | | | | now ready for breathing meditation. |
| requires a gentle and receptive manner. During | | | | Now as you are breathing, count each breath as it |
| meditation, do not force yourself to focus. Just | | | | leaves the body. Count 'one' in your mind, then as |
| relax and let things flow naturally. When thoughts | | | | the next breath leaves your body, count 'two.' |
| appear in your mind or when your mind starts to | | | | Carry on until you reach the count of 'four' before |
| wander, remember that this is natural. Observe | | | | beginning at 'one' again. Keep counting your |
| your thoughts in a passive manner and gently | | | | breaths in this manner for the duration of your |
| guide yourself back to your meditation. | | | | meditation. |
| -Managing discomfort during meditation | | | | -Managing distractions during meditation |
| If you feel any physical discomfort during your | | | | Whenever you find your mind wandering, look at |
| meditation, try your best to ignore them. This is | | | | the thought, acknowledge it and then let it go. |
| just your mind's way of distracting you from | | | | After this, gently return to your counting |
| your meditation. But if the discomfort is | | | | beginning at 'one' again and continuing. The aim is |
| unbearable, scratch the itch or change your | | | | to learn to centre your attention gently with a |
| position slightly so that you can return to your | | | | minimum of effort. |
| meditation. | | | | -Returning to the world |
| -Managing interruptions during meditation | | | | After you have finished your meditation, sit for |
| If you are interrupted during your meditation due | | | | awhile with your eyes closed. Slowly allow your |
| to emergencies or otherwise, do not jump up to | | | | mind to grow accustomed to your everyday |
| respond immediately. Your body is in a deep state | | | | thoughts once more. The process should be like |
| of relaxation and jumping out of this state is akin | | | | waking up from a deep sleep. After a few |
| to getting up immediately from a deep sleep. | | | | minutes of adjusting, open your eyes slowly and |
| Instead, give yourself a few moments to | | | | get up. |
| respond. | | | | Parting Thoughts |
| -Warning | | | | There are many forms of meditation with varying |
| While meditation is a beneficial activity for most if | | | | degrees of difficulty. For me, breathing meditation |
| practiced correctly, there are exceptions. If you | | | | is the simplest and the most effective. As an |
| find meditation unpleasant in anyway, don't do it. | | | | introduction to meditation, this is good enough to |
| Wait a day or two and try again. If you still feel | | | | create inner harmony for most people. Try it out |
| uneasy or find that something is wrong, do not | | | | for a few days to see if it suits you; if it does |
| meditate. Always follow what feels right and | | | | continue with it. If it makes you uncomfortable |
| comfortable for you. | | | | for any reason, stop. You may want to consider |
| Breathing Meditation | | | | other forms of meditation out there which may |
| While there are many forms of meditation out | | | | be better suited to you and your needs. |
| there, I prefer breathing meditation for its | | | | Copyright © 2010 Han of Harmony. All rights |
| simplicity. Ensure that your back is straight and | | | | reserved. |
| your head is facing forward. Position your hands | | | | |