Meditation

Meditation: A Guide to Finding Your Center

Meditation is important to each of us and should be practiced regularly. Sometimes meditation is practiced as prayer, as a meditation to connect with the spiritual world and other times a refection of self- including calming techniques to reduce stress.

No matter how you choose to do meditation the results with the body are generally the same. A calmed heart rate, an eased mind, and a relaxed state. Meditation often takes practice for more intense motives but anyone can start right away if you make the time.

Getting into position:

While most places can work, it's generally a good idea to pick a quiet place to focus. The more energy flying around, movement, sounds, the harder it becomes to stay in a focused and calmed state. This could be a corner of a bedroom, an office space in the home, even a closet for some. Typically in your bed would not be the best idea as your mind is already programmed to sleep when there, so avoid if possible. 

Sit in an upright position- but comfortably. Be sure you have a pillow or soft rug under you. You can be sitting in this position from 15 minutes to an hour in some cases. But keep in mind: never become so comfortable that you completely fall asleep. While the does happen from time to time especially with beginners you want to make sure you stay aware enough that you can break out of a meditative trance at will if possible. Remember: it's meditation- a time to connect and be consciously aware of your thoughts and body. 

Meditation works great if you cross your legs and place hands palm upward on your knees. Some people prefer to touch their thumbs to their fingers. While both works it depends on the type of meditation and energy you intend to put into place. By crossing your legs your not only making a comfortable way to sit still for a period of time, but aligning the body for great blood pressure, opening the chest cavity for deep breathing, and aligning the chakras. Even if you do not intend to focus on chakra meditation or disbelieve it, opening the body for good health is undisputed.

Other tools to help guide meditation:

A dimly lit area is often a big help to calm a mind. If you prefer the outdoors, perhaps this is under a tree. It's not necessary, but many prefer this. Often candles help a dark room and create a subtle light. If you are more of a spiritual type, the colors of your candles often reflect the energy focus to bring in or out of the body. If your not but still intrigued on the idea of subconscious color meanings with candles you can easily find color meanings for spiritual uses on Google. I found a good link myself for quick reference in this case and will likely be making a reference chart in a later time. http://www.spiritualinspiration.org/t1922-candle-colour-meanings If you use colors as specifics to the type of stress or inward self-building be sure you focus on the colors as you begin to meditate and how you want the energy to flow- inward or out. Think of the colors as inspiration. They don't work unless you intend them to. Biggest reminder about candles in any practice around the home: Only light them if you intend to be in the same room as them. Do NOT leave unattended, on an uneven surface, or near anything hanging- like curtains.

Incense is a wonderful tool. For most people smell is the one quickest link to memories. Having an incense that brings out fond memories can easily calm someone into a state of peace. If you are harder set on the types of incense that bring about certain states of the mind and your focus you can also research these. There are a wide variety of types based on your focus, the spiritual path, and different moods. The following link is perfect for beginning incense users and beginner meditation uses. http://www.articlesnatch.com/Article/How-To-Choose-The-Right-Incense-For-Your-Meditation-Session-/62611#.UVEwFRwe1m0. If you want different results there is a plethora of incense types and scents that will satisfy your goals and the internet is full of suggestions and places to buy if you're interested. Also, scents aren't just in the form of incense anymore. Oil burners and oils also create the same effect with just as many options. Scented candles can also work well if they are a good quality but usually are more costly and not always as widely scented to what your focus is.

Music/sounds/guided help is widely used in meditation practice. While some spiritual meditation involves music and chants it can be quite peaceful and can be used for many purposes beyond stress relief. Natural sounds are just as peaceful and often used to become less stressed. Common sounds used are usually ocean waves, thunderstorms and rain, even forest sounds. A newer science goes straight for your glands in the brain that usually releases the type of chemicals that bring out the intentions in your meditation. These are all sorts of buzzes and beats in repetition at certain frequencies that at first may be annoying but in a meditative state can be very quick and helpful. I personally find the ones I need on YouTube. You will need a good pair of headphones to hear them correctly. I believe they are known as "Binarial Beats". Guided meditation is also perfect for beginners who may have a hard time focusing. I myself have trouble keeping my mind from wandering and it usually takes a well practiced person to ground their mind when the world is so busy. Meditation that's guided can be found on CD or in MP3 form and comes in all types for almost any focus. Whether it's spiritual or just health and stress management you can find a guided meditation that's perfect for you. These often focus on breathing techniques which are most important in meditation, relaxation steps, even imagery help in some cases.  

Meditation In Action:

While in position and everything you require set up (in a safe way) around the room or space you are in, close your eyes and begin to relax. This is the first step to meditation- relax and calm yourself. Feel any stress leave your body- typically falling to the bottom into the Earth below you. From the top of your head, feel it leave your fingers, work it's way through the arms, down the back, down each leg until your toes release it. You will do this a few times until you feel completely relaxed. Be aware of your breathing as you do this. Breathe in slowly but deeply for a count of 4. 1...2...3...4... Now breath out for the same count. Do this a few times.

Now the next step differs between techniques. Some people will visualize themselves melding into soft sand or they will instantly escape into a happy place. Other times your so relaxed thoughts, visions even sounds will flow freely without focus on them. If your just relaxing don't force it, but imagining yourself becoming one with the Earth helps. Then you close your eyes in your thoughts only to reopen them in a beautiful, natural setting. This place is YOUR place that no one else can get into to unless you let them. Perhaps a beautiful forest, a meadow full of flowers, an endless field, or high upon a hill overlooking a calm lake. Whatever it is, it's your to create. You will visit this place many times in your meditations. Each time it will appear similar. 

Now you will walk among your peaceful, happy place. Feel the Earth under your feet. How does it feel?

Take notice of the air. Does it feel warm? Breezy? Is their any scents from the surrounding area?

Now notice the sounds. Maybe birds sing sweetly. If there is a breeze does it move the grass, flowers... does it murmur through the leaves of the trees?

Take notice of everything, take as much time as you need to experience the senses. 

As you walk you move slowly. There is no time here. It is endless and safe. Each step you will feel the Earth, each breath you will smell the Earth. Perhaps you find a path that will lead you further into your world. Along this path you will count your slow but steady steps... 1...2...3...4... and again. Where does this path lead? After some time you will find it. It's a special sanctuary within your safe, happy place. Take as much time as you need to explore and be one with it all.

When you are ready to leave you will begin down the pathway again. Count your steps...

You will come to the end of the path back to your original area. Take a look around and notice the details again. What you feel, smell, see and hear. 

When you are ready to venture back you will sit in your meditation position and breath to the count of 1...2...3...4... a couple times. Now open your eyes. You should have returned to your meditation spot feeling better. Relaxed. 

Stress meditation is simple and you have a lot of control. After much practice I suggest trying other types as this stress meditation is very easy to help build focus that could easily transfer to a higher focus later on.