MEDITATION - TO BEGIN

I am not of any particular religion but can find merit in parts of a lot of them -

I write with humility, knowing I know very little in the vast ocean of meditation - but perhaps this will help someone to begin.

CONCENTRATION

You will not be able to meditate if you cant concentrate - this takes practice and at first the mind wanders away to other worries and subjects.  With time you will be able to concentrate for longer and longer periods.  Dont worry and be proud of the little bursts of concentration that you do get right and keep on bringing the thoughts back to the one point.

Good concentration is the key to good meditation -

 Some people use an object to focus on, for  instance a lit candle or a picture.  Or with closed eyes just listen to your breathing, or a beautiful picture that you have in the minds eye. e.g. a flower, a sunset, a face or a word.   It must be something that you love.  The bonus is that we are more likely to concentrate longer on something we love and this leads to that feeling of well-being that comes from meditation.

Meditation is like cleaning house.

  We let the air into our minds, open the windows, sweep out all the old dust and then once the floors are clean, we put back some comfortable furniture that we can live with to make ourselves feel healthy.

Step 1. Is to relax the body enough to be able to meditate.
Step 2. Is to get rid of all the rubbish that we carry around with us all day. Resentments, worries, anger etc. this is like a big old black bag of garbage that we carry, never putting it down.
Step 3. Is the rebuilding

To begin meditation you will need a clean, quiet area in which to sit.  Choose somewhere indoors or outside where you will not be interrupted or distracted.
Sit comfortably on a cushion on the floor with legs crossed. This increases circulation through the upper body and brain and helps with concentration.

Step 1
Relax,  close your eyes and breathe naturally,  calmly,  slowly
Listen to your breathing - count to about fifty breaths - this will help to calm the mind and body - concentrate on the counting - do it slowly - no rush
Think to yourself - I am letting go, letting go, letting go
Keep on breathing at the same pace, leave your worries behind you and think of the word or picture that is going to keep your mind focused.  Concentrate, let go, breathe

Step 2
To cleanse the mind and body keep breathing with closed eyes and say to yourself:-
I release all the ill-will in my body
I release all the anger in my body
I release all the impatience in my body
I release all the doubts in my body
I release all the resentment in my body
I let  go of  all guilt
I let go
You will feel your body relaxing bit by bit with these words and if needed repeat it a few times.

 Step 3
 Tomorrow is a new day and I choose a better life.
I breathe in Peace, peace, peace
I breathe in Love for myself and others
I breathe in Abundance
I breathe in Health
I breathe in Patience
I breathe in Purity
I breathe in Compassion
I breath in Forgiveness
I am calm, and positive about my life, my work and my relationships

You will by now be feeling calm,
clean and happier - able to deal with the day - knowing you have a quiet place in the  "quiet of your mind" that you can go to at any time - where all is well.
Its not what happens in life, its how we take it.
Be proud of yourself - Love yourself for who you are - Dont worry about your looks, your shape, these things dont matter in the greater scheme of things.  Its the strength of confidence you have at your inner core that will carry you through.
Be Happy, Its OK to be Happy!!

After this meditation - and as you practice, you will find it easier and easier to concentrate for longer than a few seconds at a time.  You will then be able to go into a deeper meditation. Following on and after you have worked your way through the first three steps there is then a time to 'stop talking' and 'begin listening' .   The Listening is all  you have to do - concentrate on the listening to the good feeling that has been generated in the first three steps.
I hope that you feel the benefit of this mind work in your day ahead. Its worth it and you are worth it.

xoxoxoxoxoxoxoxoxoxoxoxoxoxoxoxoxoxo