Discover a straightforward approach to meditation that strips away the mystique, offering an easy, practical foundation for beginners or those seeking to refine their practice. This guide provides clear, actionable steps to help you standardise and enhance your meditation experience.
These are techniques learned from practice and listening to the masters for many years. This is not a traditional guided meditation, this lesson is instructional so that you can first understand some basics. A follow up lesson will be provided a longer format for you to try out these techniques with a more traditional guided meditation after you’ve practiced. How long you practice for is up to you. Meditation is a constant practice but a worth while one, for me it had strengthened my mental health and overall health.
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This is a short guide for those beginning or improving their meditation. The goal of this guide is to give you some practical techniques that will standardise your meditation practice. Listen to the guide on repeat and practice the simple technique described. You can then use these during your next meditation.
To Begin, Find a place that you’re comfortable, where you won’t be interrupted.
Finding this place is important so that you can fully participate. knowing you will not be disturbed means you’ve one less thing to distract you during meditation.
You don’t need anything special for meditation the setting itself is only important while you begin practice. Eventually you’ll be able to practice anywhere.
We are going to use our breath during this meditation. However You don’t need to do anything special with your breath, this is not a breathing exercise.
We will simply use our breath as a point of focus during this meditation. You could use anything to keep your focus while you meditate, your breath is just convenient, because you carry it with you all the time!
So with that said, close your eyes, and bring your attention to your breath.
Just notice it coming in – and going out.
Let it come, and go at it’s own pace.
Shallow or deep – it doesn’t matter.
Just notice.
If it changes – let it change.
All you have to do is focus on the in… then the out.
Just be the observer of the breath, as if you’re just watching yourself breathing.
Anytime that you find your mind wandering.
A thought, sound – visualisation.
An Emotion, fear – worry.
When something takes your attention,
Just gently move your focus back to your breath.
In the practice of meditation a great technique is to have a place that you start your meditation from.
A wise friend told me once he calls it his control centre.
When you begin in the same place each time it makes your meditation session easy.
I imagine mine like a cocoon around me, a protective space, a bubble extending around me in which I can close off the outside world for a while.
All you have to do is just be in this space.
Don’t think about detail, just allow yourself to be in the space.
In my space, my control centre nothing from the outside world comes in.
Noises outside don’t matter.
Thoughts, worries, the world, the stars it’s all outside.
Just feel this space. Enjoy this space.
Just be the observer, just be where you are, there’s nothing else to do.
As always, if you find your mind wandering, go back to your breathing. This small action will remind you where you are and what it is you’re trying to do. When something comes, any noises or any-thing that wants your attention, just come back to your breath. There’s no fail no restart just continue. Practice over time will enhance your meditation.
If you would like to enjoy this space some more, try expand it.
You can push the wall outwards in all directions making the space as infinite as you like.
As a thought experiment, imagine the world you’re sitting on. As you expand the space around you allow the entire planet to push off into infinity.
Imagine you’re surrounded by the stars.
Just sitting on your chair.
Now if you feel like it, drop the stars from the picture.
Finally drop the chair.
Feel this space.
This is your space.
Your body, your mind, your self all can heal in this space.
If you practice coming to this space you’ll feel it even more.
This feeling you can internalise and now you have a feeling of what meditation feels like.
This space is called the present.
You’re here and you’re nowhere just right now.
Enjoy this space for as long as you want, and when you want, come back to the cocoon around you and when you’re ready you can open your eyes an rejoin the world, healed and better for giving you this interaction with the present. Continue your regular practice over time, sessions don’t have to be long, but they do have to be regular. Congratulate your self on dedicating this time to your health.
