Hi it’s Dave,
Greetings from Ilfracombe and welcome to the Under Blue Skies blog. I am very excited with how everything is
progressing. I find that sharing these pages with everyone goes a long way
towards stimulating me to keep writing them.
For today’s piece I have been thinking that there could well
be some of you who could benefit from an introduction to meditation..
So here is
So You Want to Try Meditation
The ultimate tip for any newcomer to the practice of
meditation is allowing yourself to just be.
I do not place too much emphasis and rigid rules. Meditation is something that is meant to help
you centre yourself.
For some people, meditation consists of repeating powerful
and meaningful mantras, whereas other people us it for opening or realigning their
chakras in order to feel rooted and connected.
However for many more people meditation consists of sitting
or lying still and saying or chanting AUM or OM
eventually reaching enlightenment.
Meditation can be every one of the things on the list but it
can also be none of them.
So for now let us make the assumption that you are
approaching this for the first time, and let me identify some simple ways to
help you begin your meditation practice. No pressure, no
expectations. In time I believe that you
will learn to recognize meditation in its many forms.
1. Turn off your
phone and limit distractions
Meditation is a very selfish but in time it helps you to become
more selfless. To begin a deep
meditation, you have to focus on the very things you do regularly.
One simple trick is to breathe in counting to four, hold
your breath for another count of four and release on the final count of
four. Repeating this simple habit during meditation helps to calm
your thoughts, and to keep you in the present moment it also brings about a tremendous relaxation.
Personally I find that it is nigh on impossible to maintain
the focus on my breath with the television blaring away in the background or
with my phone buzzing with alerts and texts every few minutes. I suggest that
you give yourself the time to breathe. Turning away from this distractions it
is a safe bet that you will be able to find five minutes in your day to just
sit and breathe.
2. Make yourself comfortable
A lot of meditative poses feel very uncomfortable. So do not worry about where you place your
hands or about sitting in the lotus position.
All you need to do is find a spot where you feel safe and at
ease sitting or standing in a position that you feel comfortable holding
for at least five minutes.
You are spending time for yourself and whatever things you
need for your comfort, such as pillows or a blanket etc should be sorted before
you begin.
3. Find some soothing
music
Often when you start out into meditation, the sudden silence
is quite unsettling. That silence is in stark contrast to the rambling thoughts
that are whirling around inside your head. Take some time to find music that you will find
soothing before you start your meditation. Doing this will begin to help you relax which
in turn will assist you when begin to focus on your breathing.
I personally find guided meditation very helpful because
there are times when you want to meditate but you simply don’t know what to do or
you focus your attention on whether you are doing it right. A guided meditation lets you listen to the voice
of your guide and thus allows your to fall into the meditation state.
4. Allow your
thoughts to come and go
Many people believe that when you begin meditation you have
to stop thinking. However I disagree - simply
following the first step above and focusing on your breathing, expressing
silent gratitude for being able to inhale and exhale, your thoughts will
inevitably slow down.
Let the thoughts flow, focus on everything, including the
colours you see once your eyes are closed then slowly and gently let them go as
if they are simply memories that will return to you again. Let go of all your
judgments about everything, especially about whether you are doing this the
right or wrong way, just focus on the positive and keep breathing.
5. Allow your
emotions
Being connected to yourself often means allowing everything
to flow through you with acceptance. Meditation will teach you to respect your
many emotions and try to understand them.
There is not point in quickly
trying to rationalize or avoid them. For example when you feel fear, it is no
longer your mind judging you for being weak.
Meditation can turn that into an inquiry, to search for the root of
the fear. Treating your emotions as being valid opens the way to greater
self-love and patience and as you work through large and small issues alike it
can assist in preventing them from reoccurring so frequently.
6. Practice
meditation
Meditation is no different from any other exercise, the more
you meditate, the easier it becomes and you will be to make it a habit. I recommend that you start small using around
five minutes a day and then as you begin to enjoy the calm that this practice
bring, repeat it for another five minutes at night before bedtime. In the early days it is a good idea to look to
meditate at least three times per week.
7. Be Patient
There is an old saying the “even the wisest man starts with
one wise thought”. Each time you think that you have failed at a
meditation, remind yourself that there is no failure:- you paused, you breathed, you relaxed! Some
days you will be more distracted than on others and some days you might feel
that your meditation is more fluid. If
you experience both of these states then congratulate yourself for sticking
with it long enough to experience both type of days. Be patient and kind with
yourself.
8. Practice
Accountability
It might be a good idea to have a calendar or a meditation
journal to jot down the days you’ve successfully completed your practice. Keeping this diary can help to keep you
motivated on the days where you might find meditating difficult. The journal is
a great place for noting any of the pressing thoughts you either accepted or
derailed during your meditation. As you practice meditation more often, you may
find that you are able to make strong realizations that can help or guide you
personally.
9. Forgive and Let Go
It is a lot easier to sit or lie in a relaxed position and go
deep into yourself when are carrying no grudges or heavy emotions. As you make
meditation a habit, it will become easier to let go of all the things that no
longer serve you. As you do this you
will find that you are able to bring all of your energy, effort, will and heart
into the present – where you belong.
10. Grateful
meditation
If you find that you are too restless for the above style of
meditation and that you just can not get to grips with sitting still, there is
something else that you can do every day that is just as simple and beneficial.
Start with taking just a minute, and
using a pen and a piece of paper write down three things you are grateful for. Do not worry most people have to think hard in
the beginning to think of three things to write down.
That moment of reflection
and appreciation on the little things in life is meditation.
The hint of smile, either internally or externally, as you
realize the things you’re grateful for today - is meditation! Once you finish writing them down, put down
your pen and hold on to the feeling for another minute and say “Thank you” to
the universe, to yourself and to the present.
So as we reach the end of this week’s post
I would like to thank you sincerely for taking the time to read the words. I hope that you will find them useful as you
move forwards in your daily life.
If you have enjoyed the post then please
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Additionally, if this post has prompted
any questions, then please feel free to add them as a comment in the box below
or to email me:- blueskycompany@europe.com
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About Dave I am a
coach; speaker; radio presenter and founder of The Blue Sky Company. I am
also a therapist and co-own a virtual light centre called The Crystal Spring. My
therapy work includes music therapy; reiki; crystal therapy
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LINKS
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The Fearless Life Guide is a new book written by teacher and practitioner M. J Robertson. It is
available to buy via Amazon and clicking on the cover photo below provides a
link to the page. Molly is an amazing
person and I am sure that you will find her work of great interest.
And whilst on the subject of books, sbown below is the cover image plus a link to my first book of inspirational phrases “Inspirations”
Have a fantastic day, live a life of
Passion and Power.
And above all
Don't Predict The Future - CREATE IT!
DAve
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