When you meditate, you can go beyond the
‘thinking mind’. You will be able to experience a
deeper level of self-awareness and all engulfing
sense of calm. In fact, with experience and
practice you will be able to take a step back and
meditate anywhere, even when you are stuck in
the middle of a traffic jam! Meditation after all,
is focused on training the mind to detach and
release all the negativity stored within. Once
you are able to do that, no goal, be it
professional or personal will be too difficult for
Do you want a taste of this experience? Here’s a simple
free meditation exercise that I recommend to all my
clients, when they are starting out:
1. Look for a relaxing and quiet environment. Since you are
beginner, you will have to look for a place with minimum
You could meditate in your bedroom, living room or
balcony, just make sure the place is clutter free, quiet
and affords you comfortable seating and temperature.
You may choose to play soft music in the background as
well (pick a gentle, repetitive, and calm melody)
2. Choose a level surface. You could sit or lie down on the ground
in the open, on the floor inside a room, or if you prefer a
cushioned chair, you may choose that as well. Make sure though
that your back is always straight.
3. Focus your attention on your breathing. You must get
rid of the chattering and everything else going inside
your mind www.meditationtoday.com.au
You may count each breath as you exhale and inhale, or if you are
good at visualizing, you may imagine yourself in a beautiful place
where you feel calm and secure. It could be a beach, a lush meadow,
or even a snow- clad field surrounded by majestic mountains.
4. Silence the mind. While you’re learning how to meditate, you should
clear your mind from every thought possible. This will take some time to
This will take some time to master. Don’t label your thoughts as bad or
good; just let them flow in and out as if you are watching them from a
Keep your focus on a single mundane task, it could be your
breathing, a chant or the calming repetitive beats of the music playing
in the background.
This is the simplest form of meditation. A lot of beginners, however,
prefer to start with Guided meditation. To practice this technique, it is
best to seek help from a coach.
Instead of silencing the mind and increasing your awareness, guided
meditation involves going on a journey of self-discovery
through creative visualization.
The technique is in fact very popular among sportsmen; they use
it to build their mental resolve before important matches
Guided meditation is also recommended for those seeking to
achieve specific goals (such as anger management, building
emotional stability, migraine relief, etc) through meditation.
Whatever technique you decide to choose, you have a lot to look
forward to if you practice the art with sincerity and dedication.