There are many, many ways to meditate. Because meditation has been around for so long, there are many different forms of mediation taught.
The first technique I’m going to introduce is a simple and easy technique to use. It’s effective and useful to both those who are new to meditation and those who have been meditating for years. This first technique is quite popular all over the world. I think you will find this a very easy and useful way to enter into meditation.
The key to meditation and why it works so well is that it literally changes the brain wave patterns in your mind. It’s based on a system of repetition and focus. All day long our minds are having thoughts and ideas. We are very seldom attentive to one thought or idea at a time. We bounce all over the place in our minds and rarely do we focus on one thing for a long time. Some people often refer to this jumping of our mind as a “monkey mind”, bouncing all over like a monkey. What meditation does is to quiet the mind, be still, without bouncing all over the place.
What we do is create a rhythm, a pattern that you can follow. When you follow that pattern, that rhythm, you will find your brain waves slowing down. You become more peaceful and relaxed.
The technique I’d like to introduce to you first is one in which you “follow your breath” with a mantra. Almost all forms of mediation in the world are based on “following your breath”. When you follow your breath you slow down; however this can often be difficult and your mind may bounce all around. This is why we use the following technique, called the “I am peaceful” meditation.
The “I am peaceful” meditation creates a way for you to breathe in saying “I am” as you breathe in and “peaceful” as you breathe out. Your mind may want to wander but what you’ll find is that if you force your mind to go back to that phrase you will begin to stay focused on your breath. As your mind slows down you become peaceful. Even if your mind wanders don’t be angry and critical of yourself; instead go back to your mantra… “I am peaceful”. With time, as you continue this practice you will find it easier and easier to quiet the mind and keep it quiet. Even if your mind does wander you will find that you will still feel the effects of the meditation. It takes time and patience to practice each day until you find it easier and easier to stay focused on your mantra and following your breath.
You will eventually find that you can enter the world of meditation easily. Find yourself a comfortable place to relax, sit, keep your spine straight, don’t worry about fidgeting but if you can stay still it’s better. Meditation is about being present and relaxed. If you remain gentle with yourself and don’t become harsh when you cannot keep your mind focused, you will find that you will progressively get better and better at easily and quickly falling into meditation.
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Dr. Robert Puff, Ph.D. is a meditation expert, international speaker and the creator of the weekly Meditation For Health Podcast, available at http://www.MeditationForHealthPodcast.com He also creates a weekly podcast that explores the world of Enlightenment available at http://www.EnlightenmentPodcast.com If you would like to contact Dr. Puff, his e-mail address is DrPuff@cox.net
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