I want to point out here that there are many different ways of meditation. The correct way is the one that works for you. You may find after trying a few different methods that you like to use visualization or you may enjoy silent and soothing meditation. Like most good things, meditation requires practice and can be hard work, but that doesn't mean it's impossible. In fact, by finding the type of meditation that's right for you, the process can be very enjoyable. I recommend trying this meditation for 15 minutes to begin with, then extending the time gradually as you get more comfortable with the practice. You can also use things like candles and mediation music. This is about letting go of your thoughts and surrendering to your inner silence. That is one of the things I love most about meditating I have plenty of different methods that help me in all situations.
- Sit comfortable but alert upright position and close your eyes.
- Rest your hands on your lap with your hands facing up.
- Start to follow your breath as you inhale and exhale. When you notice your mind wandering (as it most certainly will, over and over!) gently bring your attention back to the breathing and start again.
- As you follow your breath, it may vary in speed, rhythm and depth. It may even stop. Whatever happens, continue to observe your breath without resisting.
- Let go of any expectation you may have during the practice. If you notice that you are focusing on a feeling, mood or emotion, treat this as thoughts and gently bring your attention back to your breath.
- Continue to meditate for ten minutes and gently increase to fifteen minutes as you continue to practice this meditation for beginners.
- At the end of the meditation practice, take a couple of minutes to sit easily before resuming activity.
According to the teachings of the Buddha, meditation – along with strong concentration and appropriate moral conduct – leads to enlightenment or liberation from suffering. As an added bonus, mindfulness meditation has been found to lower stress and to reduce mental health issues.