| You'll want to set aside twenty to thirty minutes | | | | mantra is a word or a sound which you focus |
| and also be in a quiet place when you first start | | | | upon while you are meditating. |
| practicing meditation. If you have never meditated | | | | Again, sit in a comfortable chair with your hands in |
| before, you might be easily distracted and you | | | | your lap. Take a couple of deep cleansing breaths. |
| don't want to be disturbed. Once you have been | | | | Deep breath in, and hold, and deep breath out. |
| meditating for a period of time you really won't | | | | Repeat. One mantra, should you decide to use |
| be disturbed by anything during your sessions. | | | | this method, will be two sounds. The first is "AH". |
| Meditation is a very simple practice and although | | | | As you breathe in, focus on (do not say) the |
| the benefits are too numerous to list, they include | | | | sound "AH". Deep breath in "AH". The other sound |
| a more relaxed state of being, a clearer mind, and | | | | is "HUM", so as you breathe out, focus on "HUM". |
| lowered blood pressure. After you have been | | | | Breathe in "AH", breathe out "HUM", and so on |
| meditating for a period of time, you might feel | | | | and so on. |
| cognizant of things that never occurred to you. A | | | | Remember, whichever method you choose to |
| peaceful, relaxed state is a good starting point to | | | | use, the purpose is the same, clear your mind of |
| be aware of in the beginning. | | | | thoughts. Think of your mind like the surface of a |
| Let's get started. There are three different | | | | pond. You want the surface to be flat calm. Any |
| methods of meditation that I will discuss. Although | | | | thought which comes into your mind causes a |
| there are many other ways to meditate, just | | | | ripple, or disturbance, on the pond. Your focus for |
| remember that all roads lead to the same castle. | | | | the entire exercise is on "AH" "HUM", when your |
| Your ultimate goal is to achieve peace, clarity, a | | | | mind wanders, bring it back to "AH" "HUM". |
| calm mind, and a more relaxed state of being. | | | | Third Method - Follow your breath. Seems simple. |
| You are not going into meditation looking for | | | | It is, and its very effective. One thing that you |
| some "answer" or for any metaphysical reason, | | | | have with you everywhere you go - hopefully - is |
| although you may experience these. | | | | your breath. We often forget about it or take it |
| First Method - The countdown. You'll want to sit in | | | | for granted, or are just unaware of it, breathe in . |
| a comfortable chair with your hands in your lap. | | | | . . breathe out. |
| Close your eyes and relax. Breathe a couple of | | | | Sit in a comfortable chair with your hands in your |
| deep cleansing breaths. Now you're ready to | | | | lap. Take a couple of deep cleansing breaths. Deep |
| begin. The purpose of meditation is to clear your | | | | breath in, hold, deep breath out, a couple of times. |
| mind of all thoughts. Start with the number 99, | | | | Now as you continue to breathe, observe your |
| and as you are focusing on 99 breathe in slowly | | | | breath as it comes in your nose and follow it into |
| and then breathe out. Now go to 98, and as you | | | | your lungs, now back out of your lungs, and |
| are focusing on 98 breathe in slowly and then | | | | follow it out of your nose. Breathe in, breathe out. |
| breathe out. | | | | Remember that the purpose of meditation is to |
| Repeat this process and the countdown until you | | | | clear your mind of all thoughts, so when thoughts |
| are unaware of your breathing or counting down. | | | | come into your mind, and they will, just observe |
| Remember the purpose of meditating is to clear | | | | them, release them, and go back to following |
| your mind of any thoughts. When a thought pops | | | | your breath. Breathe in, breathe out. Its that |
| into your mind, just observe it, release it, and go | | | | simple. |
| back to 99, and start your countdown again. In | | | | You'll want to start with a daily routine of about |
| the beginning you might not get out of the | | | | fifteen to twenty minutes per session. Once |
| nineties for several practice sessions. That's o.k. | | | | you've practiced for a week or two, you'll realize |
| Don't give up. It will have a long term positive | | | | that you have fewer and fewer thoughts |
| effect. Just observe your thoughts, don't dwell on | | | | interrupting your sessions. You'll also begin to |
| them and don't string a bunch of thoughts | | | | realize that the sessions seem more even, and |
| together, just observe, release, and go back to | | | | you'll feel more calm afterward and for an |
| 99 and start your countdown again. | | | | extended period of time. |
| Second Method - The mantra. Seems a little more | | | | Your mind will gain clarity and you will operate in a |
| metaphysical, maybe it is. The practice of | | | | more relaxed state of being. Eventually after |
| meditation was believed to have been started in | | | | practice, you'll realize that everything in your life is |
| the Far East and was accompanied by the use of | | | | a little more even, including you. Its amazing what |
| mantras. When "Transcendental Meditation" came | | | | meditation can do, once you've practiced long |
| to North America, along with it came mantras. A | | | | enough, you'll never stop. |