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How to Meditate - Simple Instructions for a Peaceful Mind

Updated on March 1, 2013
Woman Meditating
Woman Meditating | Source

Why Meditate?

Meditation is not a mysterious art reserved only for serious, deep thinkers or Buddhist monks. Meditation is simply the gift of relaxation that anyone can give their busy, overworked mind. We all deserve a coffee break once in a while – and so does our brain.

Have you ever found yourself staring out a window and, minutes later, realize you were not focused on any one thing; that your eyes were disconnected and your mind was free-roaming? We call this daydreaming but it’s actually meditation in its simplest form.

Meditation refreshes the mind. Our brain controls our body - including our heart, our breath (diaphragm), our blood pressure, and our muscles. Meditation gives our body a break by relaxing all the parts of our body which can become habitually tense.

There Are Many Forms of Meditation

There are strict forms of meditation and very simple ones. This article will focus only on a simple, easy to learn method which might be enough for your needs or it could lead you to learn a more formal style. There is no wrong way to practise this method. Each thought picture created while using this process engages your mind in a pleasant task and thereby stops the mental spin-cycle. Every moment spent in relaxation is a moment your body was not stressed. Every time you engage in meditation, you will feel yourself slide easier and easier into relaxation.

A Comfy Chair
A Comfy Chair | Source

Preparation

It is important to find a comfortable chair. I urge you not to lie down as you may find yourself falling asleep. Sleep is also a most excellent indulgence but our intention here is to learn how to quiet our mind while awake - even during stressful situations.

Choose a time when you will not be disturbed by the phone, by family, or by someone knocking on the door. Sit in a comfortable chair with your feet flat on the floor. If the room is cool, make sure you are covered by a blanket. Begin by grounding. When I first began to meditate I did not know how to ground. I was deeply relaxed and totally defenceless when a sonic boom occurred over our house. I can’t begin to tell you how much I was startled! I was jolted so badly that it took days for me to come down off the ceiling! Now, I’m not saying you will suffer through a sonic boom if you don’t ground but when you are totally relaxed, any noise can jolt you. I have written an article on grounding and it can be found at: How To Ground - Aligning Yourself With Earth Energy.

Water Path
Water Path | Source

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Meditation Music

Beginning

We will begin at a path. This path will be of your own choosing. It may be made of cement or summer grass, winter snow or mountain trail. You choose. It is your path, it is your journey.

As you slowly walk your path, notice the scenery around you. Are there village houses or forest trees, ocean vistas or flowered meadow?

Is there a night sky or is the sun shining? Is there birdsong or the bustle of commerce?

No path is wrong. As you slowly walk, free your imagination.

Soon you will find that you have come to the most perfect place. Somehow it is hidden from the rest of the world and only you have found it. You enter into this secret, sacred space with a feeling of coming home. This is where you long to be, this is your place – and only yours.

Notice your surroundings. Everything is here for your comfort, for the comfort of your body, for the comfort of your senses, for the comfort of your soul. You may even find a perfect place to sit, or to lie down and just let the peace envelope you.

You are safe here.

You are free here.

Relax, observe, and let yourself be refreshed. Let the sounds lull you and comfort you.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Serenity
Serenity | Source

The Conclusion

Take as much time as you can in this peaceful sanctuary. When you feel you are fully relaxed it will be time to begin your journey back. You must leave this place for a time but you know in your heart this sanctuary will always be here for you and that you may return at any time.

You will remember your path with clarity. This will always be a secret, sacred place meant only for you. Take a last long look around. Commit to memory all the cherished things you have seen and all the peaceful feeling you have felt. When you are ready, begin to follow your path back.

Notice, as you retrace your path, how light your step has become and how refreshed you feel in body, in mind, and in spirit.

Look once more at the sights that surround you as you walk forward into this time and this place. Notice how familiar the path has become.

As you turn toward the present, as you step into this time and this place, take a long deep breath in and slowly let it out. Repeat twice more and when you are ready, open your eyes.

You have now completed a basic, visualization meditation. I hope you enjoyed your journey and that you return often.

Comments

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  • Larry Rankin profile image

    Larry Rankin 24 months ago from Oklahoma

    I need to get back to meditating. It's been too long.

    Helpful hub.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Thanks Maggie, I appreciate your comments and I realise I've been a little lax lately too. Summer is a busy season but is enjoyed so much more when in a calm state of mind. Peace.

  • Maggie Bennett profile image

    Maggie Bennett 4 years ago from New York

    After reading this I realize I need to mediate more. Presently I am very sporadic. Great hub.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hi Rajan - thanks for stopping by and for your comments. I appreciate it very much.

  • rajan jolly profile image

    Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

    Wonderful hub and simple techniques. Thanks for sharing this Carol.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    You are so welcome my friend. If you get the basic idea of visualization down pat you can use these techniques at the drop of a hat and anywhere you can safely close your eyes for five minutes or so. Twenty minutes would be optimal. Good luck with your therapy dog training. What a great service you'll be! I'll try to write more later.....

  • profile image

    DJ Anderson 4 years ago

    Reiki

    Carol this is great intro to meditation and visualization.

    May cousin lives near the Ozark Mountains and has training seminars up in the mountains.

    I took his on line 6 week program, last year. He too has his Master in

    Reiki. And, only recently went back to get his PhD in Religious Philosophy.

    Your example is spot on to the course I took. You did a great job

    teaching the simple techniques of meditation. In fact, they say there are no accidents...I have been having a very stressful last few weeks.

    My dog and I are in training to help her become a therapy dog. I will be referring back to your page to help me deal with the stress level. She is due for her first test next Monday. Her trainer is a hard driving woman.

    So, thank you for this meditation and visualization Hub.

    You really did a great job, Carol.

    Thanks, DJ.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hello Victoria Lynn - it's so nice to see you here. Yes, meditation does help my anxiety but it's not something that comes easily to those of us who have free floating anxiety and depression. It takes a while to get into the flow of meditation. The most important thing is to know that EVERY attempt, no matter how jangled it seems, is a step towards peace and that it gets easier the more you try.

    Blessings,

    Carol

  • Victoria Lynn profile image

    Victoria Lynn 4 years ago from Arkansas, USA

    I need to try this. I think it would be helpful in lessening my anxiety at times. Thanks for the hub. Many votes!

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hi DJ ! I'm so glad to hear from you as I was wondering where you had gone. Great minds think alike!

    I guess you could say I'm taking a break. We have sold our Arizona home and we are packing, but I have also hit some kind of wall as far as HP writing goes. I am working on a story which may turn into a book - who knows!! I should give you my email addy as I'd like to keep in touch. onegreenparachute@gmail.com

    Hugs,

    Carol

  • profile image

    DJ Anderson 4 years ago

    Carol, I have not seen your name pop up in ages. Are you taking a break?

    I discovered that I am not being notified of new hubs from several people.

    So far, you and Randy have been off my radar for many weeks.

    I was counting on HP to notify me of any new hubs from the people I am following, but that does not seem to be the case.

    When do you plan to return to Canada?

    We are looking at May 10th. to return north.

    Hope you are well.

    My best to you,

    DJ.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hello B. glad you liked my article and super-glad you will refer it to friends! Thanks for your kindness!!

  • B. A. Williams profile image

    B. A. Williams 4 years ago from USA

    Thanks so much for this article, very informative and I am referring friends to read it that are interested in meditation.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Thanks Jan. I appreciate your comments and your votes on this hub. I'm glad you found my directions clear.

  • janshares profile image

    Janis Leslie Evans 4 years ago from Washington, DC

    Excellent hub, well-written and clear enough for the novice. I use the methods you've outlined with my clients. Voted up and useful.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Thank you for commenting midget. Although most would meditate while sitting in a chair without distraction I can imagine walking and finding that 'perfect place'.

    Have a wonderful day!

  • midget38 profile image

    Michelle Liew 4 years ago from Singapore

    This is wonderful! I will take a walk today and keep this for reference. Thanks for sharing!

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hello Torrilynn - Thank you for your comments and for your vote. I really do appreciate it.

  • torrilynn profile image

    torrilynn 4 years ago

    hi onegreenparachute,

    thanks for the excellent tips on meditation

    and how it helps to relax you mentally, physically,

    and emotionally, thanks and voted up.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hello My Friend - it's a beautiful day here in Apache Junction, AZ. We are blessed to be able to winter here - although we have just put our home up for sale.

    I hope you do try the meditation Eddy - it really is amazing medicine for the soul.

    Your kind comments and sharing makes my day even nicer! Have a wonderful weekend.

    Hugs,

    Carol

  • Eiddwen profile image

    Eiddwen 4 years ago from Wales

    This sounds wonderful Carol;I am at my daughter's at the moment but will most definitely return to this hub tomorrow from the peace my own home.

    This sounds like just what I need and I vote up,across and share all around.

    Have a great day.

    Eddy.

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Good Evening Ryem! Thanks so much for your kind comments. It's so awesome to know I can help in my own little way. I hope you enjoy your meditations.

    Hugs,

    Carolo

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hello Sound! I very much appreciate your comment and your votes and share. I'm beginning to understand HP a little now and I'm enjoying meeting so many great people - and you are definitely one of the great ones. Thanks again!!

  • SoundNFury profile image

    Michael Valencia 4 years ago from Los Angeles, CA

    I think your first paragraph sums it all up perfectly, and this is a great invitation/resource for beginning meditators! Voted up, useful, interesting, and shared!

  • Ryem profile image

    Ryem 4 years ago from Maryland

    First, you taught me about grounding and now you're teaching me about meditating and creating a special place just for me. These hubs are awesome. Please keep them coming : )

  • onegreenparachute profile image
    Author

    Carol 4 years ago from Greenwood, B.C., Canada

    Hi Sherri - thanks for stopping by and for commenting! This is for sure just a basic intro to meditation but it's relaxing.

  • sherrituck profile image

    Sherri Tuck 4 years ago from Virginia

    This is a great intro to basic meditation techniques. Seeking stillness is important to our overall spiritual growth. It is during these times that we connect to the inner self and understand the workings of our deepest desires.