| I've been meditating off and on since I was about | | | | detail of it OR focus on a relaxed pattern of |
| 13, and I have read tons and practiced ALL | | | | breathing, an IN-2-3, OUT-2-3 sort of thing, OR |
| SORTS of different kinds of meditations. | | | | focus on the space between the in-breath and |
| My conclusion: there is no one right way or wrong | | | | the out-breath, OR ... there are HUNDREDS of |
| way to meditate. It can be helpful to have | | | | things you can do with your breath. |
| different approaches to use at different times, | | | | - Sound -- focus on a repetitive music or a |
| depending on the intention or needs at the time | | | | recorded mantra, a mechanical droning or |
| of meditating. It is nice to have several different | | | | repetitive sound, the sound of the wind in the |
| approaches in your meditation tool belt so that | | | | trees, the sound of the waves in the sea... |
| you can choose what feels right for you in the | | | | - Mantra -- focus on a word or phrase you can |
| moment. | | | | repeat either aloud or in your mind (best if this |
| The most important aspect of meditation is to go | | | | word is neutral to you). |
| easy. Even scientific meditation studies show that | | | | - Visual -- a flower (my favorite), the ocean, a |
| the particulars of how you meditate are not | | | | stone, a leaf, the flame of a candle, a fire in the |
| NEARLY as important as the "going easy" part. | | | | fireplace, really anything (again either with your |
| When your mind wanders, and it will... (It is very | | | | eyes or in your mind's eye). |
| important to remember that everyone's mind | | | | - Listen -- to a guided meditation and follow in |
| wanders some when they meditate. Knowing that | | | | your imagination. |
| it will wander really helps with the going easy.) | | | | - Walk -- with intention and attention to every |
| So, when it wanders, use whatever works for | | | | single sensation and sound of the NOW of the |
| YOU in THIS MOMENT to let go and go with the | | | | experience. Just keep re-turning your thoughts to |
| flow and empty your mind -- the possibilities are | | | | your chosen focus with the intention of |
| infinite. Here are just a few ways to re-focus for | | | | meditating. |
| you to consider: | | | | And, finally, I close with one of my all-time |
| - Your breath -- focus on the sensations of your | | | | favorite mind calming statements "I am here; all is |
| breathing, notice every physical sensation | | | | well. |
| associated with your breathing, every minute | | | | |