| Are you one of the people who say, "I just can't | | | | ground and your hands on your legs with your |
| meditate?" Does your mind wander or do you | | | | palms facing each other. |
| feel restless while trying to meditate? Before you | | | | §Take 3 deep breaths and then close your |
| decide you just can't meditate, review some of | | | | eyes. |
| the ideas below. | | | | §Watch your breath - breathe in deeply |
| Thoughts and restlessness are a normal part of | | | | through your nose and release slowly out of your |
| learning how to meditate. Even skilled mediators | | | | mouth. Stay focus on your breath and slow down |
| still have 'thoughts and restlessness' in their | | | | the rate of your breathing. |
| meditation. The difference between them and you | | | | §When your mind wanders away from your |
| is how they handle the experience. | | | | breathing and thoughts enter, just say, "thinking" |
| The power of meditation comes from practice. | | | | when you become aware of thoughts. Then bring |
| You may feel relaxed immediately, though the | | | | your attention back to your breathing. |
| results from meditating accumulate over time. | | | | §Some people find it helpful to count from 1 |
| Allow yourself the time and effort to reap the | | | | to 10 on the out breath. If you decide to count |
| true value of meditation. | | | | your out breaths, this can help you focus on your |
| There are many different forms of meditation | | | | breathing. Here too you will lose your count and |
| and as you become more accustomed to | | | | start thinking. Just remember to breathe deeply |
| meditating each day, you may want to explore | | | | and say "thinking." There is no judgment when |
| and experience other ways to meditate. Right | | | | you breathe into the word "thinking"...just |
| now, start simple and let yourself absorb the | | | | acceptance that you are thinking. Then go back |
| power of meditation in your life. | | | | to watching your breath. |
| Setting Time and Space for Meditation | | | | §If you become physically restless, you can |
| Here are some simple guidelines to start your | | | | breathe deeply into the word "restless." Again, |
| meditation practice. | | | | with no judgment you accept that you are |
| §Select a time of the day when you will not | | | | restless. You are not fighting your restlessness, |
| be disturbed. Most mediators carve out time in | | | | but rather accepting it as a part of the immediate |
| the beginning of their day. If that doesn't work | | | | experience that you are having with your |
| for you, select another time. | | | | meditation. Then go back to watching your breath. |
| §Initially, set aside 5-10 minutes for your | | | | Learning to meditate is not based on competition, |
| meditation practice. When you are starting | | | | but rather on acceptance of the moment. Be |
| something new, it is good to start small and | | | | wary of trying to prove you can meditate...it is |
| increase your focus by consistent effort. As you | | | | not necessary to prove anything, just be present |
| build your meditation practice, you will naturally | | | | in your meditation. You will quickly recognize that |
| increase your time. Your goal can be 20-25 | | | | each sitting is different and you can't replicate a |
| minutes at a sitting. | | | | previous experience. All you can do is stay |
| §Create a ritual for your meditation....same | | | | present in your meditation. |
| time of the day and light a candle. Set the space | | | | Keep your practice simple, especially in the |
| up for you to sink quietly and quickly into | | | | beginning. Meditation has proven that it can be |
| meditation. | | | | important to one's health. Meditation is |
| How to Meditate | | | | mainstreaming from a new age activity to an |
| Meditation is usually based on breathing. There are | | | | everyday, acceptable occurrence for many |
| other medication techniques, though I suggest you | | | | people. Oprah had on two respected medical |
| start by focusing on your breathe. | | | | doctors on her show touting the benefits of |
| You don't need any tools to meditate, just your | | | | meditation to building a healthy lifestyle. |
| breathe. Here are some helpful hints to guide you | | | | Remember small steps are wonderful and bring |
| through your meditation efforts. | | | | more energy into your life. This is your personal |
| §Sit in a straight back chair, feet flat on the | | | | journey in creating a healthy life. |