| If you are going through an emotionally challenging | | | | half-closed eyes, then close your eyes and |
| time, or facing intense personal pressure at work, | | | | visualise the warm glow from the candle behind |
| chances are you feel over-burdened, anxious and | | | | your eyelids. Stay focused on this image. If you |
| worried about your ability to cope. | | | | lose the image, gently open your eyes and gaze |
| Stress, anxiety, fear, worry are all emotions | | | | at the flame, then close your eyes and repeat. |
| which drain your energy and leave you feeling | | | | Continue with this practice for 5 - 10 minutes. You |
| paralysed, stuck and unable to see a way through | | | | can also practice Tratak meditation outside in |
| your problems. | | | | nature by focusing on a natural object, the moon |
| When you are down and feel low have you | | | | or a bright star at night. With practice you will |
| noticed how much time you spend revisiting the | | | | quite easily be able to visualise your chosen |
| past, replaying the story of what happened and | | | | object when you close your eyes. |
| saying to yourself "if only I had"...or thinking "what | | | | Breath Meditation |
| if...."? Your emotions are powerful and the way | | | | Sitting comfortably, prepare to meditate. Become |
| you think, what you think and how you think can | | | | aware of your breath. Breathe in slowly and count |
| enhance or destroy your sense of inner peace | | | | "one". Slowly breathe out and count "two". |
| and calm. | | | | Breathe in and count "three", breathe out and |
| Learning to release attachment from your story, | | | | count "four".... Continue counting your breaths up |
| your pain or sadness takes practice, courage, | | | | to number 10. When you reach number 10, go |
| confidence and skill. As a human, you are | | | | back to number one and repeat the practice for |
| programmed to care and worry, so naturally, if a | | | | 5 - 20 minutes. If your mind wanders during the |
| friend is upset, or your partner falls ill, your natural | | | | practice and you lose concentration, just return |
| tendency is to empathise with their pain and to | | | | your attention to the breath and begin counting |
| feel sad for them. The trick, or test, is to be able | | | | from number one. |
| to empathise with someone else's sorrow and | | | | Just Be |
| pain yet, somehow not to get stressed out and | | | | Sit quietly for 3 - 5 minutes and observe your |
| totally worried; otherwise it becomes harder for | | | | thoughts and feelings. Just sit and observe these |
| you to offer support, encouragement and | | | | thoughts and feelings, without becoming attached |
| compassionate advice. | | | | to them. Allow them to flow naturally and see |
| Meditation, the art of stilling the mind and achieving | | | | them for what they are...just energy...just |
| a state of inner bliss and calm is the ideal tool to | | | | thoughts. Breathe deeply and consciously stay |
| help restore your sense of calm and inner balance | | | | connected with your breath as the thoughts flit |
| when stressed, anxious or worried. | | | | through your mind. |
| Chose anyone of the 3 following simple mediation | | | | If you can take time out during your busy |
| techniques and with time, you will find it easier to | | | | schedule to practice one of these meditation |
| release emotional stress and anxious thoughts. | | | | techniques, it will help you to feel calmer, less |
| Candle Meditation/Tratak Meditation | | | | stressed and more in control of any sad and |
| Sit on the floor or on a chair with a lighted candle | | | | painful feelings you have so you feel brighter, |
| in front of you. Gaze at the flame through | | | | better and more able to cope. |