Establish a Meditation Practice
Regular meditation lays the ground cloth to sit upon and not get wet when life’s events throw us down or give us a spin. When we are used to meditating, we more easily fall back into the peaceful state of mental rest and contemplation when we’re put to the test.
It is always useful to have a backup plan for life’s ups and downs and being a regular meditator is a tried and true way.
To practice daily meditation pick a time that you can fit into your existing schedule - then it will be easier to actually sit and do it. Next, pick a place to sit where you will not be disturbed for the length of time you wish to be in quiet and silence.
For this article let’s talk about meditating next to your bed as a convenient spot. You could store your meditation cushion under your bed and slide it out when ready.
Or if you need to be on a chair, try sitting on the edge of your bed to see if it is the correct height, so you can place the soles of your feet on the floor to help maintain your balance.
If you wish, a portion of the top surface of your clothes dresser can be a spot to set up objects that inspire you. I have my dresser laid out like that, so that every time I walk by I feel uplifted.
When you are ready to meditate close your bedroom door to shut out the world and prepare to explore your inner place of peace.
Sit in you meditation position, back straight, fold your hands in your lap or place them palms up or palms down on your thighs. Close your eyes.
Begin even and regular breathing such as one count to breathe in, one count to breathe out, and one count to breathe in, and on and on in this rhythm without holding your breath.
As this meditation is to be your regular daily standby, take time to observe your breath going in and out. Listen to the sound of your breathing and if at some point you hear the inner sound seeming to be centered under the crown of your head, listen to that melody instead. Stick with this as long as you can.
Finish your daily meditation with thoughts of appreciation for at least one person or a pet that you love.
May the love within my heart and soul
Always wrap you in its warmth, dear _________.
Take a deep breath in and slowly release it, open your eyes and stretch out, refreshed.
Meditation Lessons for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages. Ebook options and paperback.
Meditation for All Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. Ebook options and paperback.
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Article by Susan Helene Kramer
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