Chapter 7

by EdySutio

Meditating In A Simple Form First

Meditating is an art form, we’ve told you that.  Now, to get you started, you must first learn about the various strokes you can make in your art so that the end result is what you can appreciate.

With meditation, everything is built from the simplest of methods up to more complex types.  To enter into enlightenment, then, you need to first take baby steps.  Our first meditation is one that’s simple, straightforward and honesty is something you can master in a few tries at it, if you do it correctly.

Let’s go through the process now.  In this meditation, our goal is to introduce you with the relaxation response.  This is a great type of meditation to do daily, even when you are busy. 

To get started, put aside time to meditate.  You need to try and do this daily to fully learn through practice how to accomplish it as well as to benefit from all that meditation can offer to you.

Simple Mediation

Simple mediation can start like this.

1.   Find a location that’s quiet and where you know you won’t be bothered.  You are looking for ten to twenty minutes of undisturbed meditation here.  Turn off all telephones and anything else that could become a distraction.

2.   Now, sit comfortably and quietly.  Keep your back in position with your spine vertically aligned.  Remember that posture is something that you need to make happen.

3.   Commit to what you are doing right now.  That means not allowing distraction to play a role now.  Commit to not being interrupted by anything happening in the world around you.  Most importantly, remove anything from the room or from your line of view that could be a potential distraction.  Commit to performing meditation.

4.   Select a word that fits into your natural belief system.  For example, use “love” “peace” or others.  If you are religious, select a work of a short phrase that signifies what you believe. “Hallelujah” or “Om” make good choices.  Close your eyes once you’ve selected the right word.  Closing your eyes helps you to enter into relaxation.

5.   Now, we’ll go through the body and relax each of the muscles in it.  Start with your toes.  Consciously think to yourself that your toes should relax and feel them relax.  Next, move to your feet, your legs and so on.  You want to allow each of your muscles to relax.  Make sure to include your neck, your jaw, your pelvis, back, your arms, fingers and hands, and shoulders.  As this happens, feel the tension leave your body. 

6.   Continue to breathe through the process in deep, long breathes and repeat your mediation word over and over again.  Breathe in, say your word, breathe out, and repeat.  You don’t need to say the word out loud, but rather mentally pronounce it.

7.   Use the passive attitude that we’ve talked about.  If any thoughts come into your mind while you are sitting, relaxing, let them go out simply by telling yourself “oh well.”  Most people will have trouble with this at first, so don’t worry about how well you are doing.  Just let go of those words the best that you can.  Keep repeating your meditation word, too.

8.   Keep this going for ten minutes at least and strive for twenty.  Don’t use any alarm to warn you, just open your eyes for a moment to check.

9.   Sit and relax for several minutes once you’ve come out of your meditation.  Keep your eyes closed for a couple of minutes before opening them.  Don’t stand up just yet.  Allow yourself time to come back into reality before doing so. 

You should try to do this simple meditation at least once a day but two or more times per day really can have a positive effect on your daily stresses.  Many people find that this simple meditation works well before they get their day started, when they are fully rested and before they have eaten breakfast.

When you have practiced this type of mediation for several days or even longer, you should learn the benefits of meditation and what it can offer.  If you don’t feel any different, you may not be following each step appropriately.  You need to focus on relaxation not on whether or not meditation is going to heal all of you.

When you do accomplish this form of meditation, try out some of the others that we’ve included here in the next chapter.