| When you first begin to meditate, it's quite | | | | can move on. |
| common to close your eyes and then say, "now | | | | - Step 2 Visualization: |
| what?" If you find that to be you, here's an | | | | Image that you are sitting against a tree next to |
| effective and brief beginner meditation script you | | | | a stream somewhere in the Rocky Mountains or |
| can use to get started. | | | | a different favorite spot you enjoy. While you |
| You may want to read the script a few times | | | | hold this mental picture, try and focus for 5 |
| and try and commit it to memory. As you get | | | | minutes on nothing but pure positive energy |
| more experienced with your meditations, you can | | | | moving down your body in the form of white |
| write your own scripts, or purchase audio guided | | | | waves of light. |
| meditations. Eventually scripts won't even be | | | | - Step 3 Affiliations: |
| necessary. Although some experienced meditators | | | | While holding the visualization, beginning stating |
| still choose to use scripts now and then just for | | | | affirmations such as: "Positive experiences are |
| the fun of it. | | | | coming into my life now." "I command all |
| Visually Guided Meditation: | | | | negativity to leave me at this instant." "With |
| Prep: Begin by finding a place where you won't be | | | | every meditation that I do, my consciousness |
| disturbed for about 10 minutes. Make sure the | | | | raises." "Thank you for this wonderful meditation." |
| location isn't too hot or too cold. You need to be | | | | Hold the visualization, focusing on those |
| as comfortable as possible. If you get cold easily, | | | | affirmations for about the next 5 minutes. You |
| it's okay to drape a blanket across your body. It | | | | can go longer if you'd like. |
| won't interfere with the meditation. | | | | - Step 4: Returning to Alertness |
| You can meditate in either a regular straight back | | | | After you've completed the above steps, |
| chair or reclining chair. You want to be | | | | beginning returning to full alertness by slowly |
| comfortable, but not too comfortable, otherwise | | | | moving various body parts and counting to 10. |
| you'll send a signal to your brain that it's time to | | | | Make sure you are fully back and altert before |
| sleep. Once you are ready, proceed to the | | | | proceeding to stand. |
| meditation. | | | | Keep in mind, this is just a beginner meditation |
| - Step 1 Breathing: | | | | script aimed at the beginner who needs a |
| Once you have become comfortable, begin by | | | | roadmap to get started. As you develop your |
| taking a deep breath. Hold the breath for 3 to 5 | | | | meditation skills, you way want to increase your |
| seconds and then exhale feeling waves of | | | | meditations from 30 minutes to an hour, |
| relaxation move down your body as you do so. | | | | expanding on your visualizations and affirmations, |
| Repeat this 4 to 5 times and once you feel | | | | until you are ready to take off the training |
| calmness and relaxation void of any tension, you | | | | wheels. Most importantly, have fun! |