Meditation has been proven to be calming, grounding, and healing – not only mentally, but spiritually, emotionally, and physically as well. It gives the body a moment to relax and clears all the clutter in one’s mind, providing clarity. For most, meditation is quite difficult, but as the saying goes, “practice makes perfect.” This is true, the more you meditate, the better you get at it. With every practice, you will experience more and more of the benefits of meditation. And it doesn’t have to be done in a zenned-out-hippie fashion. Below are a couple ways to meditate to get you started.

Getting Started

  • First, it is important to find a peaceful quiet area in your home or outdoors, somewhere you won’t be disturbed.

  • First thing in the morning is best time (but not the only time).

  • Don’t meditate on a full stomach, you don’t want to feel heavy.

  • Sitting in a cross legged or lotus position isn’t necessary, sitting comfortably in a chair is fine.

Variation 1

  • With you eyes open, gaze at one spot or an object.

  • When relaxed, close your eyes and point them upwards towards your eyebrows.

  • Inhale using your diaphragm (pushing out), in through your nostrils to the count of six, hold for six counts, then out through your mouth for six.

  • Rest, then do that set for a total of 6 times.

  • Then begin meditating, allow the breath to breathe naturally.

  • While observing your thoughts, to give yourself something to do, count your in-breaths up to the number ten (inhale, “one,” exhale). You can use your fingers to help keep track. If you lose track, that’s ok, just start over.

  • Begin repeating a word or phrase (mantra) over and over, this is an approach to keep from thinking while enforcing positive energy.

  • Another way to distances yourself from thoughts that arise, is to imagine them as white clouds that dissolve away.

Variation 2

  • With your eyes open, gaze at a candle flame.

  • Close your eyes and look at the bright after-image.

  • Let this light become a bright yellow sunflower with a brown seeded center and a long green stem.

  • When that image is steady, move closer to the sunflower.

  • Now imagine yourself diving into the center. Feel the rough seeds on your skin as you swim past them to the heart of the sunflower.

  • Once in the center, find a beautiful sun. Move in the sun’s warmth for a while.

  • Finally, dive deeper into the sunflower, take a seed and eat it. This is a magical seed – as you eat, you can make a wish, and it will be granted.

  • Ask to be taken home, then open your eyes and find yourself sitting where you were.

  • Take a moment to absorb the spiritual journey. Then take a moment to absorb yourself sitting in your surroundings.