- Create a comfortable and pleasant place to meditate.
- Set aside a specific time to meditate – best times are dawn, dusk, noon and midnight – but most importantly – be consistent about when you meditate. The best time is when you will do it!
- Find a comfortable sitting position in a chair, on a cushion or on a meditation bench, so that your spine is long and open.
- Relaxation – do some yoga postures or stretching exercises.
- Say a prayer and ask for guidance and support for your practice.
- Close your eyes and place your hands palms up on your thighs.
- Inhale and hold your breath, tensing the entire body; then throw the breath out and relax. Do this three times.
- Sing a chant, such as “All is well now, all is well.”
- Practice a measured breathing technique and finally breathe normally.
- Practice a concentration technique, such as Hong-Sau: As your breath flows in, mentally repeat the sound “Hong”; as your breath flows out, mentally repeat the sound “Sau.” Let the natural flow of breath indicate the pace. Hong-Sau means “I am Spirit.”
- Let go of all technique and simply relax in the presence.
- Come out of meditation slowly, perhaps ending with gratitude.
When my mind just won’t quiet down, I turn to humming or chanting to help relax, calm down and quiet the thoughts.
It’s fun. It’s comforting and healing and it works! You can simply hum for a few minutes before sitting in silence. You can chant Om. You can chant the Loving Kindness chant. You might sing your favorite song. Really, it all works. The sound and the vibration is very comforting and relaxing to the body and your mind will ease up and become quiet. Ahhhhh… When you’d like to add an additional feature to your humming, you might practice gently sending the hum down into your body. You might place one hand on your heart and one hand on your abdomen and imagine that the sound is relaxing and aligning your organs, muscles, bones and fluids.Imagine that the hum is going wherever it is needed in your body. Be gentle. Don’t push. Relax and Enjoy!
When I was 17, my best friend stole my boyfriend. Yes, it’s true!
- Can’t quiet the zooming thoughts
- Concerned that they don’t “know how” to Meditate
- Feeling restless and agitated
- Not finding the time to Meditate