In this section, I'm going to teach you some simple meditation techniques. Meditation is the act of focus. You learn how to focus your mind. By focusing on one thing, you learn to clear your mind, so that you can finally get yourself back on track to a calmer, healthier YOU.
Why would you meditate?
First, is your mind inundated with a lot of thoughts? Do you feel muzzy? You probably feel confused. You don't know where to start and where to end. When you're confused you also feel anxious. So you must let go and meditation is a very good way to let go.
Second, do you feel like you have to multi-task all the time? Meditation techniques make you focus on one thing at a time. This will declutter your mind. When you can focus on one task at a time, you're going to feel a lot less distracted. You'll also realize that you're getting work done faster when you do this. Multi-tasking is a myth IF you're trying to think through more than one thing at a time. Multi-tasking only works if you're doing something, and the dishwasher and the washing machine are doing their jobs at the same time as you. But when your own attention is divided between two or more tasks, it just doesn't work! So meditation helps you to focus and concentrate on one task.
Third, wouldn't you like less pain and sickness? Meditation has a calming affect on the brain and therefore, on your body. When you MAKE yourself SLOW down and CALM down, your physical discomforts like pain and even colds and flus settle down. When you get upset over being sick and in pain, you actually make it worse! Sometimes slowing down enables you to speed up!
So here are some meditation techniques for you to do. Do not try them, do them. It's the only way for you to get better at anything. It's for you to do these exercises, not just try half heartedly. Because they do in fact work, WHEN you work them.
1) Focus on your abdominal breathing. Here's a practical way to use your breathing techniques that I taught you in abdominal breathing.
This is the easiest of the meditation techniques because you're ALWAYS breathing. Therefore the breath is always there for you to focus on it. What do I mean to focus on your breath?
You focus on the cycle of your breath. You're always inhaling and exhaling, yes? So the cycle of your breath is always present. Therefore, you pay attention to how long and how deep you inhale and when you exhale.
Just make yourself comfortable sitting or standing. Better to sit. Do a few cycles of breaths. You'll find that after a while, you'll notice that your mind has quieted and emptied itself. This will require practice of course.
But don't beat yourself up, if this doesn't happen right away. First of all, don't be concerned if stray thoughts come into your mind. Recognize them as just thoughts and start over again, refocusing on your breath. Do this for as long as you want to.
2) Focus on a dot on the wall. You can draw a large dot or bull's eye on a piece of paper and stick that to the wall. Put it where it'll be comfortable to look at. I prefer to sit when looking at an object, but it's your choice.
Get comfortable and pay attention or focus on that dot on the wall. Combining this activity with deep breathing is also good. Focus on the dot for as long as you can.
If stray thoughts should wander into your mind, don't be concerned. Just gently draw your attention back on that dot again. Keep doing this for several minutes.
Here's the last of my simple meditation techniques:
3) Focus on a lit candle. A candle is an ideal object to focus on. For one thing, you know what it is and you can place it right in front of you. The flickering flame will catch your attention if your mind drifts away. So candles are great to work with.
Make yourself comfortable. Sit cross legged on a cushion on the ground. Place the candle on a table in front of you. Light the candle. Then take a deep breath, the way I showed you in abdominal breathing.
Focus on the candle as long as you can.
These very simple meditation techniques will help you. Your discipline and self control will increase, as well as your ability to focus and concentrate. Eventually you'll notice that you can clear your mind.
Remember, you must be gentle with yourself. You're not after perfection. You're practicing to get better at something. By learning to focus on one task at a time, you're learning a great discipline. Being present in the moment.
You can now focus on the truly important matters in your life. That's what focus and concentration is all about. This is what clarity is all about. By gently nudging out the distracting thoughts in your mind, you can finally focus on the important issues in your life. And that is, indeed, a gift to you.
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