| There is growing interest in Meditation and | | | | for the mind as it tries to detach from its usual |
| concentration exercises. Anybody can practise | | | | run of the mill thoughts. Also as we breathe in, |
| meditation; you don't need any specific training or | | | | we shouldn't be doing it mechanically - we should |
| education. In fact exercises require no intellectual | | | | feel we are actively breathing in peace, joy or |
| understanding. It is often the simplicity of | | | | some other quality we want from our meditation. |
| meditation that people find confusing! | | | | In the beginning we have to use our imagination. |
| If possible find a group of people to meditate | | | | But, imagination has a force of its own. We begin |
| with, this will definitely help. However, if you want | | | | with imagining peace, but, the exercise will make it |
| to start meditating on your own, these exercises | | | | a reality. If any thought interferes and tries to |
| will help. | | | | enter the mind, we can reject it and return to our |
| 1. Focusing on a Candle. | | | | breathing. |
| A candle is a good object for meditation. It | | | | 3. Visualisation Exercise. |
| embodies light and the tip of a candle flame | | | | Some people find that visualisation exercises very |
| provide an excellent object for our concentration. | | | | helpful for creating a meditative consciousness |
| When concentrating we want to be focusing on | | | | and detaching from mundane thoughts. |
| something smaller than the smallest. To start the | | | | Visualisation is powerful because we imagine what |
| exercise, we can focus on the candle; we should | | | | meditation would be like. Of course, it is impossible |
| try to ignore everything else in the room but just | | | | for our mind to truly imagine what real meditation |
| be aware of the candle. We can keep our eyes | | | | is like, but, it can help - like a finger pointing to the |
| half open, but they should not be strained. As we | | | | sky it gives us a glimpse. Meditation is vastness |
| focus on the candle, we can feel that the candle | | | | and expanse, therefore, it is good to imagine |
| flame is in our heart. We are trying to identify | | | | something like an ocean. Water is also |
| completely with the candle. After a while, we can | | | | representative of consciousness. Try to imagine a |
| narrow our focus to the small tip of the candle | | | | beautiful ocean in front of you, which is very |
| flame. By doing this exercise we will improve our | | | | peaceful and stretching as far as the horizon. |
| concentration and one pointedness; this is essential | | | | Focus on the point where the ocean touches the |
| to meditation. | | | | sky and become aware of the vastness of the |
| 2. Breathing Exercise. | | | | imagery. Then try to imagine you are entering |
| Breathing exercises are a simple but effective | | | | into the ocean and becoming part of it. Try not to |
| form of meditation. If we breathe in naturally and | | | | think of yourself as separate from the ocean, |
| slowly it will automatically help to slowdown our | | | | but, try to feel yourself part of it. Lose your |
| active mind. In this exercise we want to be very | | | | identification with your body, but become part of |
| conscious of our incoming and outgoing breathe. | | | | the vast ocean. This is real meditation. |
| This gives us something to focus on; it is a prop | | | | |