How to Meditate

When you think of Meditation, this may conjure an image of a white-robed guru, sitting in a mountain top cave and fasting for days on end to seek enlightenment. Fortunately, meditation is not that demanding. Meditation is used in many spiritual traditions, and is a useful technique for getting in touch with the Divine Mind or God presence of your belief system. Meditation quiets your mind so you can hear the small voice of intuition or spirit. Meditation is often recommended for dealing with stress and reducing anxiety. It is very easy and convenient to meditate once you understand the basic principles. Here are the three principles of effective meditation:

• A quiet mind
• A quiet mind
• A quiet mind

That's it in a nutshell -- a quiet mind. It sounds easy, but many people find that achieving a quiet mind can be challenging. Though some people indicate that incense, candles, special lighting, and a dedicated space are useful, I have found in my personal experience that they are not necessary. With practice, you'll be able to meditate on a quiet walk or in a crowded airport.

Now, let's try a very basic meditation; though this technique is great for beginners, it can also serve you well for a lifetime. Remember, we're striving for a quiet, focused mind.

Find a place without distractions. Sit erect in a straight backed chair with your feet flat on the floor and forearms resting in your lap. Another comfortable position may be in your favorite armchair or lying on your bed.

Take several deep, slow breaths. With each deep breath, your stomach should rise and fall. Be aware of each breath as you inhale, hold it for a few seconds and exhale. Continue slow, deep breathing while you close your eyes.

Relax your shoulders and neck. Relax your jaws. Breathe slowly and regularly. Relax in turn your arms, torso, legs, and feet.

Continue to breathe deeply.

As you breathe, think of a word or phrase and repeat it slowly and steadily as you breathe. A phrase that works well is "I am the I am that I am seeking" but there are many others. Find one that works for you.

Focus on mentally drawing back from any thoughts that occupy your mind. Watch each thought as it passes by but don't attach yourself to the thought. Just watch it pass by.

Repeat your calming phrase, concentrating on each word individually as you continue to breathe deeply.

Remain in this state for 5 minutes if you can. It's okay if you fall asleep; it shows that you were able to deeply relax. But sleep is not the purpose of meditation. The purpose is a deep, quiet period of connection with your inner self.

Don't be discouraged if you have difficulty the first few times you practice this technique. Learning to quiet your mind takes practice, but the benefits of connecting with inner self as well as connecting with your understanding of the The Father-Mother God cannot be underestimated.