Meditation is not a complicated process but it can take a little while to master. The process is simply a matter of finding ways to slow down the mind (sometimes referred to as the “monkey mind”, which is when we find the mind won’t let go and keeps wandering or obsessing instead of being in the present moment.) We are trained from birth to think things out. To look toward the future or think about what we did in the past.
Meditation is the mastery of the mind to be in the present moment. To slow things down and focus on the here and now which, in reality, is the only moment that exists. Having a meditation practice not only helps to open you up to hearing from Spirit but is also a tool in controlling anger and anxiety.
5 step easy meditation:
Sit in a comfortable chair or on the floor with your back straight. If in a chair, keep your feet flat on the floor. Hands comfortably resting in your lap with palms facing up in a position of receiving.
Focus on relaxing your muscles. Start at the top of the head and work your way to your feet.
Once relaxed, start noticing your breath keeping your shoulders down and breathing from your abdomen.
Breath slowly in and out to the count of 4. Count to 4 breathing in. Hold. Count to 4 breathing out. Hold and repeat.
Sit quietly like this for 5 to 10 minutes. *
(*note: Our minds will wander. When thoughts come up just observe them, thank them and allow them to go then return to focusing on your breathing.)
Mindfulness is the act of focusing on what you are doing or observing where you are and giving it your full attention. This can be anything from washing the dishes to carefully listening to someone talking and really giving them your full attention. The act of being mindful can be another simple form of meditation that can be done anywhere at any time of day.
If sitting quietly and trying to slow your mind isn’t your thing here are a few suggestions that may work.
Other suggestions for meditation/mindfulness.:
Sit quietly and focus on a candle flame. Don’t do anything other than observe.
Walking meditation. Take a walk and observe the nature around you. This can be a walk in the country or an urban area. There is nature all around us. Just be present and observe.
Mindful eating. Sit down to eat a meal without distractions. Really focus on the food noticing the textures, flavors, smells. Eat slowly and savor the time and the food.