| Meditation sounds simple enough, and it actually is, but | | | | other daily sounds you hear in your place, listen for the |
| many things in life that are simple are not easy, and | | | | birds behind the cars, for the wind behind neighbors, |
| meditation is a perfect example. How hard can it be to | | | | just listen and breathe. |
| just sit? Well, if you've ever tried meditation before | | | | On you next attempt take it a step further, setting your |
| now, you're probably a lot like me. I would unplug the | | | | timer for 7 minutes instead of 5, and add the habit of |
| phone, turn off the TV and all the lights in the house, | | | | practicing listening to your feelings of warm or cool, |
| light a candle and some good incense, and then try to | | | | hard and soft, pressure and breath, be here now. Take |
| force my legs into the pretzel position and sit quietly. | | | | your mediation only this far for the first month or so, |
| The first thing I noticed was that my legs hurt and my | | | | and allow yourself time to learn how to breath and |
| lower back was screaming. I couldn't shut my mind up | | | | congratulate yourself on beginning to mediate, never |
| long enough to relax, and started remembering and | | | | be hard on yourself or give up, it takes a long time to |
| thinking about things so upsetting and chaotic that I | | | | get good at this, but the holistic benefits are great, |
| gave up and took a nap. | | | | increased breathing power, a sense of calm that you |
| What I learned was that my first mistake was trying to | | | | can tap into anytime you need it, are all excellent |
| sit like that and assuming that I'd be able to quiet my | | | | benefits of meditation exercise. |
| mind on the first try. | | | | Follow your breathing as if it was a tennis ball, without |
| Try sitting cross legged or on your feet or whatever | | | | manipulating your breath, watch it in your mind as you |
| way is most comfortable for you. A dimly lit room and | | | | inhale and exhale, the tennis ball bouncing against a |
| the incense was a good start, now as you try to quiet | | | | soft wall, and the wall bending with each breath as it |
| your mind, count slowly from one to ten with each | | | | throws your breath back at you, cool visual, hunh? |
| breath-it gives your mind something to do while it's | | | | You may also choose to take advantage of a mantra, |
| learning to shut up. Also, closing your eyes is not | | | | or sound that you hum or say while you are meditating. |
| necessary, you could get a piece of wood with the | | | | While "Ohm" is popular, you may hum your mantra or |
| grain easy to see, a big enough piece that when you | | | | make up anty sound that you like. The only hint is the |
| look at it that's all you see (the back of a door?) | | | | simpler, the better. One vowel mantras seem to work |
| Sit in front of the wood grain and watch it as you | | | | best. You can even use a prayer or part of a poem, it |
| slowly inhale and count, Inhale through your nose slowly | | | | if helps, but I tend to stick to simple. |
| and hold-exhale slowly out through your mouth and | | | | The last and maybe best part of meditation is sending |
| "one," again and "two." Try it for five full minutes. It's | | | | good feelings and warmth to others. While meditation |
| okay if your mind gets distracted (it's used to being | | | | is a wonderful preventative exercise in medicine, you |
| distracted) not sitting still, so forgive yourself and start | | | | can give it away as well by thinking good thoughts |
| again when retraining your mind. Try to listen to the | | | | about those you care about. |
| sounds behind the car doors, the sirens, or any of the | | | | |