Meditation to develop greater self-control
Begin by choosing a quiet spot where you will have privacy, such as a corner of the attic, spare room, or outdoors in suitable weather. I sit on a bench in the back corner of my garden on the south-facing wall to have as much warmth as possible.
If indoors and you are using a meditation altar light a candle and some incense and place fresh flowers on the altar. Dress in comfortable clothing and keep a shawl or blanket next to you, incase you cool down while sitting still.
Fold your hands in your lap or place them face up or face down on your thighs. If you use a rosary or mala hold it in your lap and move one bead forward for each mantra repetition.
Close your eyes and begin evenly measured breathing such as one count to breathe in and one count to breathe out. At no time hold your breath. Keep up this rhythmic pattern through out your meditation, without actually saying the breath numbers.
Breath is the connection between body and emotion. When you are riled or agitated regular even breathing will help bring you back to your harmonious center of peace and balance so you can again think clearly.
While keeping up the breathing pattern turn you thoughts to temptation and self-control. Think on your greatest temptation. Ask yourself if it harms you or someone else.
One way to replace an unhealthy temptation such as to drugs, alcohol, smoking, is to substitute a better habit when you feel overcome. If you have already told yourself what that healthier activity is you need to follow through when tempted.
Eventually, temptation for what is not healthy or good for you gets replaced by exerting self-control to make the change for a better habit.
Spend some minutes resolving how you can change one temptation by using self-control.
Finish your meditation by feeling the peace and relaxation in these moments and resolving to make a change for the better of all concerned.
Take a deep breath in and slowly release it, open your eyes, stretch out and take some time to write about your new better habit in your journal. This way you can refer back to it occasionally.
Meditation by Susan Helene Kramer, photo credit of mala Stan Schaap
For offline reading
God Speaks through the Holy Spirit - Reflective Meditations Forge a strong union with the Holy Spirit through the reflective meditation given to use with more than 100 spiritual topics and subtopics for personal and relationship growth. 198 pages.
Article by meditation teacher Susan Helene Kramer
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