| Most of us lead hectic lives as we balance our | | | | incense, create an atmosphere conducive to |
| work with personal obligations. We may be | | | | quieting your mind and body. |
| stressed out juggling all of this and need some | | | | 5. Warm up. Before meditating, practice yoga or |
| sort of stress release, even if it's just a few | | | | stretch out your body to relax your muscles and |
| minutes a day. Or we may be perfectly happy | | | | slow down your mind. |
| with our busy lives, but still could use some time | | | | 6. Select the most comfortable posture. Most |
| to bring some peace and calm into our world. | | | | meditators sit in a chair, on the floor, or on a |
| Meditation has long been a practice that lets | | | | bench with a straight back. Find what works best |
| people find that inner peace and outer calm. It | | | | for you so you stay alert but relaxed. |
| allows us to take a break from the busyness of | | | | 7. Start with 3-part breathing. Breathe in through |
| our lives. It gives us a respite from hurrying about | | | | your nose into your abdomen and let it expand. |
| so we can create some outer calm. And it | | | | Bring the breathe into your lungs and let them fill |
| provides our minds with a rest from thinking | | | | up. Collapse your abdomen and push the air out |
| overtime and growing more stressed by the day. | | | | through your nose. |
| If you've never really experienced inner peace | | | | 8. Continue slow, deep breathing. Breathe slowly |
| and outer calm, you're in for a real treat. | | | | and deeply to a count of 5 for each of the three |
| Meditation is not just for monks, religious fanatics, | | | | parts, until you feel sufficiently relaxed. |
| or recluses. Today meditation is for everyone | | | | 9. Select a method for each meditation session. |
| who seeks sanctuary from the world-even for a | | | | You might try counting breaths, counting numbers |
| few minutes a day. And it's not all that | | | | or saying a mantra (a simple one is I AM). Listen |
| complicated or difficult to do to get instant | | | | to music, watch a candle. Observe your thoughts; |
| benefits. You might not become a master | | | | stare at a mandala. You can also experiment with |
| meditator and achieve instant stillness of your | | | | chanting, visualizing a relaxing scene, doing yoga, |
| mind the first time you do it, but you will get | | | | or simply practicing a state of mindfulness. All are |
| immediate relief from your frantic life as you | | | | all acceptable methods for meditating; find out |
| retreat into that quiet place within. | | | | which one works for you. |
| Here are 10 simple steps to start you on your | | | | 10. Keep a journal. Record your experiences with |
| way: | | | | meditation to see what benefits you're getting; |
| 1. Commit to your daily practice. Decide that you | | | | this will keep you motivated to keep at it and try |
| will meditate every day, even if just for 5 | | | | different things. |
| minutes. | | | | Some people meditate for years and never |
| 2. Find a place where you can meditate every | | | | achieve a perfectly silent mind, however, if you |
| day. Pick a quiet spot where you won't be | | | | don't make that your only goal, you won't set |
| disturbed and meditate there every day, as you | | | | yourself up for disappointment or failure. Just look |
| will build up energy in that space. | | | | at the precious time you take to sit quietly in |
| 3. Choose the time. Meditate the same time each | | | | meditation as a mental spa, a break in your |
| day if possible, best times being early morning or | | | | routine, a gift to yourself. You need to take time |
| early evening. Start out for 5 minutes and add a | | | | every day to recharge your mental and physical |
| few more minutes each day until you're up to | | | | batteries. Consider meditation as your tool to |
| 20-30 minutes. | | | | achieve inner peace and outer calm to return to |
| 4. Prepare the environment. Light a candle, burn | | | | your life refreshed. |