Bless You Gentle Reader, Thanks for passing by and Welcome To The Calmest Space On-Line
How often have you longed for peace and quiet? Time alone, from friends, family and the kids – just to sit quietly and gather your thoughts?
Like you, I try to relax, remain calm and strive to take life easy. But life is so fast and hurried that there are days when I feel like a headless chicken and run around all day caught up in the drama and stories of life.
So, in today’s post, I would like to share with you four simple meditation techniques which I regularly use that calm your body and quieten your mind.
Sometimes, I get stressed, ratty and snappy at my girls; skip meals and eat-on-the-run as I play catch-up with life. I know what it is like to crave silence and inner peace. I know how challenging it is to make time to relax, unwind and just Be.
It isn’t funny; and you would of thought with all my yoga practices and meditation skills I should know better! But hey, Rome wasn’t built in a day and parts of my joy in being human, is to get carried away and wrapped up in the drama and then breathe, rest and shine like the radiant pink lotus.
Finding time to develop meaningful relationships and have fun with your family can seem like a luxury, especially if you spend a large portion of your day at work.
If you can identify with my mad crazy and sometimes manic way of living and you also long for peace, silence and quiet then I am sure you will find meditation a useful skill to learn.
What Is Meditation?
Meditation is the process whereby you are able to focus and still and quieten your mind, so you feel less overwhelmed and stressed and more able to stay positive and forward thinking. As your mind becomes clearer and less cluttered, you experience a deep sense of silence and inner calm. And in that silence is peace.
Can Anyone Practice Meditation?
Yes, I believe everyone has the potential to meditate. However, not everyone has the patience or inclination to meditate. Meditation isn’t easy. The mind has been likening to chattering monkey. It takes time, love and energy to make the time to relax the body and calm and still the mind.
Meditation Technique #1 Observe Your Breath
Find a quiet space where you can sit undisturbed for 5-20 minutes. Sit in a comfortable position, either on the floor in suitable cross-legged position or on a chair. Make sure your spine is straight and if sitting on a chair rest your feet on the floor, legs uncrossed. Rest your hands in your lap, close your eyes and turn your attention to your breath. Spend a few moments listening to your every -day breath and then slowly, with grace allow your breath to soften and deepen as you simply focus on breathing in and breathing out, breath in and breathe out. If your mind wanders away from observing your breath, simple return your awareness to you breath, and continue with this process for 5-20 minutes. Then slowly open your eyes,keep a soft gaze as you reengage with your day.
Meditation Technique #2 Count Your Breath
Sit comfortably. Become aware of your breath. Breathe in slowly and count “one”. Slowly breathe out and count “two”. Breathe in and count “three”, breathe out and count “four”…. Continue counting your in and out breath up to number 10. When you reach number 10, go back to number one and repeat the practice for 5 – 20 minutes. If you mind wanders during the practice and you lose concentration, just return your attention to the breath and begin counting from number one.
Meditation Techniqe #3 The Sound Of Silence
Sit comfortably straight spine and gently close your eyes.
Focus on listening to the sounds around you.
Listen to all the sounds in the room, then extend your awareness to listening to the sounds outside the room.
Choose one sound and listen intently to that one sound, consciously blocking out the other sounds.
Keep listening to this sound for 1 – 3 minutes.
Meditation Technique #4 Candle Meditation/Tratak Meditation
Sit on the floor or on a chair with a lighted candle in front of you. Gaze at the flame through half-closed eyes. Then close your eyes and visualise the warm glow from the candle behind your eyelids. Stay focused on this image. If you lose the image, gently open your eyes and gaze at the flame. Then close your eyes and repeat. Continue with this practice for 5 – 10 minutes. You can also practice tratak meditation outside in nature by focusing on a natural object, the moon or a bright star at night. With practice you will quite easily be able to visualise your chosen object when you close your eyes.
When your meditations are completed, sit quietly for 2 minutes before engaging with your day.
Regular Pratice of meditation helps you to remain calm and learn how to clear the mind. Once in this state it is easier for you to discover what your passions are and to maintain the energy and excitement to complete your goals.
1.Set aside 10 -20 minutes over the next 3 days, either first thing in the morning when you wake or anytime during your day when you feel frazzled and your thoughts are scattered.
2.Read through the above meditations. Select one of the 4 meditation techniques and practice it for the next three days. Use either the same technique each time you practice or select a different one each time.
3.Let me know what’s your favourite meditation technique and what difference it makes to how you feel.
Write your thoughts in the comment box below.
Thank You. Stay blessed and live well.
And if you enjoyed this post, please share it: Give us a +1, “Like us on Facebook”, Tweet it on Twitter– or, if you’re feeling generous, all three!
Image-with thanks to HaPe_Gera