| So many things are running through your mind | | | | because you are using your diaphragm. The most |
| that you need to be able to center yourself. | | | | efficient muscle of breathing, the diaphragm is |
| Meditation is the tool for achieving this. Take time | | | | located at the base of the lungs. Your abdominal |
| to practice the steps below, and you will be | | | | muscles help move the diaphragm and give you |
| amazed by how creative you become! | | | | more power to empty your lungs. Practice this at |
| So, okay, you're going to meditate... Piece of cake! | | | | least 10 times. |
| After all, how hard can it be? All you need to do | | | | Step Six: RELAX THE BODY. |
| is sit down and close your eyes and relax. Right? | | | | 1) Press the toes of your right foot firmly down |
| Wrong! If this were true, everyone who ever | | | | against the floor until you feel tension in the entire |
| attempted meditation would have mastered it, | | | | foot. Do this for the count of 10. Then relax. You |
| and you know that is just not the case. The old | | | | may feel an increase in warmth, a slight tingle, or |
| axiom about there being no such thing as a free | | | | the foot may just seem to feel larger. |
| lunch is something you might want to remember | | | | 2) Do the same exercise with the right foot again. |
| when you begin the process of learning to | | | | Now the difference in feeling between the right |
| meditate. | | | | foot and the left foot gives you the contrast you |
| When you go through the following, realize that | | | | need to tell the difference between a body part |
| your body is like a spoiled child and will resist | | | | that is experiencing a degree of relaxation and |
| every attempt you make to discipline it. In | | | | one that is still in a state of tension. |
| meditation, consistency is one of the keys for | | | | 3) Perform the same exercise with the left foot. |
| becoming proficient. So, make a commitment to | | | | Now both feet are in a state of relaxation. |
| practice daily for at least 21 days, which is the | | | | 4) Your challenge now is to allow this feeling of |
| time necessary to initiate change. | | | | relaxation to flow upward into the rest of your |
| This is not the only way to meditate. It is simply | | | | body. You do this by tensing each body part, |
| the easiest way to learn. A walking meditation can | | | | holding the tension for a few seconds, and then |
| occur for you when you are practicing the | | | | letting go. Allow this feeling of warmth (relaxation) |
| Presence and believing fully in God as your | | | | to flow slowly up through your ankles, lower legs, |
| Source. | | | | knees, thighs, lower body, chest, arms, neck, face |
| Step One: FIND A QUIET PLACE where you will | | | | and scalp. Any place you especially feel tension, |
| not be disturbed for 20 or 30 minutes. Shut the | | | | tense that body part again and then let go. |
| phone off so that the ring will not disturb you | | | | Pay close attention to the muscles in your face. |
| while you practice. In these beginning days, make | | | | Relax the lips. Allow the tongue to lie loosely in the |
| sure that you are not in an environment where | | | | floor of the mouth. Keep the jaw relaxed. Do not |
| electrical fans, radios, or machines are running. | | | | let your teeth close tightly. A good approach for |
| Later, when you have a degree of mastery, you | | | | relaxing all the face muscles is to make the most |
| will learn to use background noise as a means of | | | | ferocious monster face you can muster and then |
| deepening your meditative experience. | | | | relax. |
| Step Two: FIND A COMFORTABLE PLACE to sit | | | | Step Seven: QUIET THE BRAIN. Your random |
| down or lie down. Be aware that in the initial | | | | patterns of thought are one of the greatest |
| stages, you may have a tendency to fall asleep. | | | | enemies of meditation, and it takes a heroic |
| Therefore, sitting upright may be more practical | | | | effort to bring them under control. The good |
| than lying down. When you sit, place both feet flat | | | | news is that your focus on the process required |
| on the floor. It will make you feel more | | | | in relaxation has already given you some degree |
| composed and determined about your efforts. As | | | | of control. |
| a side note, if you should fall asleep, you probably | | | | However, to fully benefit from meditation, you |
| needed the rest. When you wake up, try again. | | | | have to bore your brain into submission! You do |
| There are no penalties for "do overs." | | | | this by taking a word or phrase, called a mantra, |
| Step Three: After being seated, decide how to | | | | and saying it over and over. A mantra can be a |
| POSITION YOUR BODY, that is, where you want | | | | word such as "Love" or a phrase such as "God |
| to place your hands and arms. This could be in | | | | and I are One." If you catch your thoughts |
| your lap or on the arms of your chair. You may | | | | wandering to the obligations you have or the |
| need to experiment a little to find out just where | | | | grocery list, bring them back to your mantra. |
| they feel most comfortable. At first it may seem | | | | Getting your brain under control is also like |
| awkward no matter where you put them. | | | | retraining a spoiled child. It resists your efforts, |
| Step Four: Now that you are seated, CLOSE | | | | but eventually, your consistency and commitment |
| YOUR EYES. Because your attention is still behind | | | | to the process will bring it under control. |
| your eyelids, you may see tiny points of light, | | | | Eighth Step: LISTEN. This is not about hearing |
| squiggles, or variations of light. After you | | | | words. It is more about the feelings you |
| movethrough the rest of the steps, you will find | | | | experience. You may suddenly experience a |
| that your awareness will automatically shift to | | | | knowing about questions you were struggling with |
| aplace on your forehead just above and between | | | | earlier or the direction you need to take becomes |
| your eyes. This place is called the thirdeye or the | | | | clearer. |
| seat of the imagination. | | | | Ninth Step: SELF-REMEMBER. This step comes |
| Step Five: Slowly and easily TAKE FULL | | | | with practice. You find yourself connecting with |
| BREATHS. As you do, feel the flow of air as it | | | | the oneness that exists between you and God, |
| goes down into your lungs and back out again. If | | | | between you and others, between you and the |
| you are breathing properly, your stomach should | | | | Universe. The illusions that are governing your life |
| seem to swell and your chest will move very little | | | | start to break down. |