Meditation can be thought of as:
- A cognitive process, where techniques are used to achieve a clear and calm emotional state.
- An approach of training the mind, which involves maintaining your attention on a single object or thought.
- Helps you improve your understanding of self.
- Positively transforms your thoughts and feelings.
- Clears your mind and improves your mental focus.
- Helps you release attachment to outcomes and things.
- Reduces feelings such as stress, frustration, impatience.
- Has a cumulative positive effect on your emotional state.
When meditating, you should:
- Make more time for you, by taking time to meditate. 5 minutes every day is better than 20 minutes now and again.
- Sit comfortably but upright. If on a chair, your feet should be flat on the ground and your back straight.
- Release any tension in your back and shoulders, keeping your shoulders level.
- Allow your tongue to touch the back of your upper teeth, this helps prevent your mouth from becoming dry.
- Tip your head forward slightly, with your eyes half open, gazing along the top of your nose. This position helps to keep your mind calm.
- Allow yourself to breathe naturally and become aware of thoughts and distractions as they enter your mind. With your out-breath, breathe these away and imagine them vanishing into space.
- As you breathe in, imagine white light from source entering in and filling you full of love and light.
- Continue, while breathing in love and light, and breathing out all negativity and any unwanted thoughts.
- Conclude when it feels right, or your time is finished, or continue with a further technique.