The 12 Steps to Meditation
- Choose a location free from any distractions, including TV and the Internet
- Either have some soothing music in the background or no music at all
- Select a comfortable place to sit, a good option is putting a cushion on the floor and sitting against the wall
- Close your eyes gently
- Breathe in, slowly
- Breathe out, slowly
- Concentrate on your breathing, notice each breathe in and out
- Be aware of feeling relaxed and the feelings of warmth spreading through your body
- Be aware of what you want to meditate about, allow the subject to come forward
- Allow any thoughts relating to your subject to come and focus on them, any other thoughts allow to simply pass through your mind
- Open your eyes once you feel relaxed and you feel good that you have exhausted every thought about your subject
- Take 5-10 minutes twice a day to meditate. You may meditate for as long as you can or need to, but 5-10 minutes is a good start
Meditate, Meditate, Meditate
If your clients can follow this simple guide on how to meditate they could find it helps improve many areas of their lives, if they have a lot of anxiety or stress simply meditating once in the morning and then not giving it another thought all day is not good enough, so it is important to teach them to give it a good effort, I would say at least 5 times a day, then instruct them to act on their meditations and not to simply think about them, this is the true power of meditation- when you act on it. The dictionary definition of Power is the ability to act or do. And where as you will receive great benefit from meditation, the true success that will come from meditation is your will and ability to act on the subject of your mind.
Simple Ideas for Meditation
Below are a collection of ideas that may help you instruct your client
- Try sitting in different positions; on your knees, cross-legged, Seiza (Seiza (正座, literally "propersitting") is the Japanese term for one of the traditional formal ways of sitting in Japan.)
- If you have access to a park or the countryside sit and meditate near birdsong, or where you will be able to hear the wind through the trees
- If you live in the City, listen to the hustle and bustle. The sound of people and cars. Pick out certain sounds and hear new ones to help you focus
- Find a tape of running water to listen to
- Go to the sea or the local pool and let the water relax you and guid your meditation
- Hold an object that will help you direct you meditation to your chosen subject
Meditation takes concentration - and daily meditation will strengthen this valuable skill.
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