| We all need a way to relax and reduce the stress | | | | focus meditation you diffuse yourattention so |
| caused by our busy lives. Manypeople have turned | | | | that it does not engage on any one thing. |
| to meditation, an age-old technique that is not | | | | The One Focus Meditation |
| only an excellentway to reduce stress, but is also | | | | There is another way to meditate and quiet your |
| known to be one of the surest and best ways | | | | mind that uses the exact oppositeapproach as |
| togain spiritual enlightenment. In meditation one | | | | the one mentioned above. Some people find it |
| can begin to make a connection withthe spiritual | | | | easier to meditate by nottrying to "let go." |
| realm, meeting angels, guides or spiritual helpers, | | | | Indeed, if you must try to let go, you probably |
| receiving insightsand inspirations, and gaining help | | | | won't be able to doit. If you have an active left |
| with problems and guidance for spiritual growth. | | | | brain, you may find it easier to use the One |
| No wonder meditation is becoming an ever more | | | | Focus |
| popular way to relax. | | | | Method. |
| But just what is meditation? And how does one | | | | The One Focus Meditation Method allows you to |
| go about getting into a meditative | | | | quiet your mind and turn down thevolume of your |
| "state?" Are there techniques to master and rules | | | | thoughts by "boring" your logical mind with a |
| to follow? While many people dolearn to meditate | | | | repeated experience. |
| by following a technique such as the popular TM | | | | You might use a word or phrase, which would be |
| method or the | | | | called a mantra. Repeating yourmantra could |
| Relaxation Response, the truth is that anyone can | | | | involve you saying to yourself the word, "relax" |
| begin meditating anytime withoutany formal | | | | over and over for aperiod of ten to twenty |
| training. | | | | minutes. Alternately, you could maintain the |
| Meditation, simply put, is a quiet mind. Most people | | | | breathingawareness throughout your meditation |
| can learn to meditate bythemselves. There is | | | | and use the breath itself as your focal point.,which |
| really no "right" or "wrong" way to meditate. All | | | | I find to be more relaxing. Your main goal is to |
| you need is afeeling of relaxation and a sense of | | | | concentrate your awareness,to pin-point it. Then |
| inner awareness. I have taught students | | | | the thoughts that are continually passing through |
| tomeditate for over ten years, using the simple | | | | your headcannot take hold, because your |
| methods of attuning to the breathingand being | | | | attention is already engaged. |
| aware of the location of awareness or | | | | Open Focus Meditation With Reflection |
| consciousness. It all begins tohappen when you go | | | | Whether you use an Open Focus or a One Focus |
| inside. | | | | Meditation, at some point in yourmeditations, your |
| To gain access to your inner self, you must first | | | | mind will begin to bring up information or insights |
| remove your attention from theouter world. | | | | from yoursubconscious. Your subconscious learns |
| Attuning to your breathing will accomplish this goal | | | | to take advantage of the "down time" ofyour |
| quite easily andwell. Start by getting into a | | | | logical mind to slip into your awareness information |
| comfortable position. If you tend to fall asleep | | | | that it feels is important. |
| when youlie down, you might consider sitting up | | | | You can learn to use this natural reflective |
| instead. Close your eyes and relax. Put allof your | | | | process to get answers to questions,solutions to |
| attention on your breathing, noticing how it feels | | | | problems, and insights about your life's direction. |
| for the air to come in, yourlungs to expand, your | | | | As you move fromthe breathing awareness into |
| diaphragm to recoil. Allow your attention to follow | | | | an open focus meditation, gently mull over in |
| eachbreath until you are just too relaxed to | | | | yourmind a question or a problem, just wondering |
| remember to do so any longer. Then let yourmind | | | | about it in a detached and relaxedmanner. Then |
| wander; let all thoughts of the day pass out of | | | | let the thought go, allowing it to move quietly into |
| your mind. Know that anythingimportant will be | | | | the background,as you continue to relax in an |
| there later. You will continue to have thoughts | | | | open focus meditative state. Every once in a |
| drifting by, butdon't stop them and look a them, | | | | while,gently remind yourself that you are seeking |
| just let them go. If you forget and begin to | | | | an answer to your question and mullover it again |
| dwellon a thought that floats by, gently remind | | | | momentarily. Then let it go again, repeating this |
| yourself to let it go and return yourattention to | | | | process throughoutthe meditation. By gently |
| your breathing until your mind begins to drift off | | | | holding the question or problem in your mind, you |
| again. Sooner or lateras you allow thoughts to | | | | arepointing your subconscious in a specific |
| float by unattended, you will discover moments | | | | direction as it begins to bubble up insights. |
| of | | | | Using these methods you can make meditation a |
| "emptiness" between thoughts. It is during these | | | | valuable and pleasant part of yourlife. You can gain |
| moments of profound innerstillness that our | | | | relaxation and a sense of inner balance as you |
| bodies and minds realign and balance themselves. | | | | learn more aboutyourself and receive guidance for |
| Open Focus Meditation | | | | your life. Let meditation take you to the source |
| The process described above leads to an Open | | | | ofyour best advice and healing - your own inner |
| Focus Meditation, where the idea isto turn down | | | | mind. |
| the volume of your logical mind, to quiet its | | | | Adapted from the book, Tools for |
| chatter by simply notattuning to it. In an open | | | | Transformation, by Rita Milios. |