When you're ready to begin, you’ll likely be transitioning from physical and/or mental activity to stillness. To make that transition and the meditation itself easier, there’s a bit of preparation.
If you can, close doors and dim lights to block out distractions. You might want to use an eye mask or tie a scarf around your head. Use a blanket or fan if the temperature isn’t right for you. If you like soft music, there are many recordings made specifically for meditation. Lastly, if you want to try this outside, find a quiet place where you can sit.
You can do this for as little as 5 or 10 minutes, or longer if you prefer.
When you’re ready to begin -
All you need to do is sit quietly. You’re putting the brakes on everything you should do, all the tasks and people who need you, all your worries and concerns. This practice is about ending activity.
Imagine everything around you stopping or disappearing. Try not to label or describe anything.
When you’re finished, open your eyes and sit for a minute, noting how you feel. Is your body more relaxed? What is your emotional state? Make notes in a journal if you want to.
As simple as this meditation is, there's an alternative - quiet reflection. This can be a good when you wake in the morning and just before going to sleep. You can sit comfortably in a quiet place - with dim light if it helps you relax - and do nothing. Just be still. Tell yourself to be calm and don't try to control anything.
If you can, close doors and dim lights to block out distractions. You might want to use an eye mask or tie a scarf around your head. Use a blanket or fan if the temperature isn’t right for you. If you like soft music, there are many recordings made specifically for meditation. Lastly, if you want to try this outside, find a quiet place where you can sit.
You can do this for as little as 5 or 10 minutes, or longer if you prefer.
When you’re ready to begin -
- Get into a comfortable sitting position.
- Close your eyes and take a few deep breaths. This helps you change your focus to meditation and starts the calming process.
- Focus on your breathing and imagine your breath flowing inside your body like a gentle breeze. Don’t get distressed if your mind wanders. Fighting it will only make it more difficult to relax. Just return to your breathing.
- As you become calmer, let yourself feel the pressure release from your body. You can direct your attention to different parts of your body and talk to them silently, gently suggesting that they relax.
All you need to do is sit quietly. You’re putting the brakes on everything you should do, all the tasks and people who need you, all your worries and concerns. This practice is about ending activity.
Imagine everything around you stopping or disappearing. Try not to label or describe anything.
When you’re finished, open your eyes and sit for a minute, noting how you feel. Is your body more relaxed? What is your emotional state? Make notes in a journal if you want to.
As simple as this meditation is, there's an alternative - quiet reflection. This can be a good when you wake in the morning and just before going to sleep. You can sit comfortably in a quiet place - with dim light if it helps you relax - and do nothing. Just be still. Tell yourself to be calm and don't try to control anything.
this meditation process was developed by karen elena james
© copyright karen elena james 2020
© copyright karen elena james 2020