Step 1: Create the space for meditation
Remember, this is your time – a time that should be completely focused on and committed to your own health and happiness. So, do what you need to do to allow yourself to be free from distractions. It's always a good idea to disconnect your phone or meditate in a room where the phone won’t disturb you.
It also helps if you have a special place set aside in your home where you can meditate. Create a personal sanctuary for yourself, a place of peace and beauty that serves as a reminder of your commitment to yourself. Light a candle or an aromatherapy burner, and have an arrangement of flowers and/or crystals, or photographs of your loved ones, in the room with you.
Step 2: Use a CD or an app
Select the meditation technique that you want to use and read up on it before starting. If you’re keen, you can also get a meditation CD or an app to guide you on a wonderful journey through consciousness and healing.
Step 3: Meditation posture
Sometimes meditating lying down is so relaxing that you could drift into a state of unconsciousness or sleep. This too is okay, as the effects of the meditation will still filter into your energy system. However, it’s best to remain conscious.
Try sitting on a chair with your eyes closed, your feet flat on the floor and your spine straight and supported. If you’re comfortable and able to, you can sit in the lotus position.
It’s important that your spine is straight to facilitate the free flow of energy through the chakras and energy body. It’s also important to make sure that your arms and legs aren’t crossed. This will block the flow of energy.
You can rest your hands on your thighs with your palms facing upward in order to draw universal energy into your system via the palms of your hands. When you sit like this, you’re receptive to Divine Energy.
Step 4: Breathing
The key to meditation is the breath: breathe in and out as deeply as possible. This oxygenates the brain, allowing you to access these deeper states of consciousness. It also helps you to relax and release toxins from your system.
Your breath is your life force. You need to breathe fully, filling the whole of the lung area, and breathe out fully, making sure that you’ve released all of the air out of your lungs.
Breathing is deeply connected to your emotional and mental state. Have you noticed that you breathe differently when you’re relaxed, compared to when you’re scared, anxious or excited? Your breathing rhythm changes when you’re angry or in love. So, by this token, if you change your breathing pattern, you can literally change your mind and emotions.
Step 5: Allow yourself to be guided
People often find it difficult to clear their minds and find that state of inner peace. This is because our lives are so busy and stressful. We’re continually worrying, calculating, thinking, planning etc. Guided meditations are therefore useful, especially for the beginner meditator, as your mind is kept focused on the process at hand. This keeps your conscious mind out of the way and allows you to access a deeper level of consciousness.
Meditation should be effortless, so don’t try too hard. Also be gentle with yourself. In the beginning, it may be difficult to transcend your conscious thoughts. You may also feel irritated and anxious. This isn’t necessarily a bad sign as it means that the stress, anxiety and irritability of everyday life are being brought to the surface in order to be released. Just bear with it – you won’t be sorry.
Step 6: Enjoy your day
Step 7: Create a meditation discipline
You may want to experiment with the time you choose to meditate. Initially, you might find it difficult to fit a daily meditation into your hectic schedule. However, if you do, you’ll very quickly notice the benefits: you’ll feel less stressed, things won’t irritate you as much as usual, your day will seem to flow easily and effortlessly, and you’ll find that you quickly become hooked to a daily meditation discipline.
On the days that you don’t manage to meditate, you’ll feel a noted difference within yourself.
If you’re a night-time person, or if you find it difficult to sleep, it might be best to meditate at night before bed. Just check that you don’t fall asleep too easily.
However, what sometimes happens is that we go into such a deep state of relaxation that we enter a level of consciousness that we experience as sleep – simply because we have no other word to describe it. You’ll find that if this happens to you, you’ll wake up exactly at the end of the meditation but that you won’t remember any of the meditation itself. You’ll most probably feel very refreshed, as if you’ve had a long nap.
REMEMBER: Each meditation can be done a number of times. The more you do a particular meditation, the more familiar you’ll become with it. You’ll also find that every time you do a particular meditation there’ll be some element that’s different than before. It’s therefore unlikely that you’ll easily get bored with the meditations.
- (Ingrid Bosch)