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Meditation Basics
Alexandra Windsong, Revised January 2015
© 2007, 2010, 2012, 2014, 2015, All Rights Reserved
Meditation has been used effectively by those who wish to feel more balanced, empowered and at peace with themselves and the world they live in for centuries. Meditation can be an invaluable tool for:
Reducing and dealing with stress
Healing and release
Insight and self-awareness
Improved focus and concentration
Quieting the mind
Mental and emotional clarity
Connection to self/spirit
Programming: deal with challenging situations/change responses and patterns of behavior
Enhanced sense of inner peace and overall well-being
Unfortunately, the misconception that meditation is hard, must be done everyday, or for a specified period of time, or has to be done the right way, prevents many people from learning how to use this simple, yet effective tool that has the ability to significantly enhance the quality of their lives. The reality is, the practice of meditation is quite simple and can be done in minutes, even moments if need be. It's all a matter of finding the method of meditation that works best for you.
There are many ways to meditate, and they are all effective in one way or another. What is most important to remember, especially for the beginner, is that there is no right way to meditate, only the way that is right for you. Some people like to focus on their breathing, or on a word or an object such as a candle. Still others like to visualize, imagining themselves in a peaceful place, or a healing light moving through their bodies. Meditation can be done sitting in a chair, on the floor, or lying down. In time, you can even learn to meditate standing in line at the grocery store or sitting in traffic. Meditation can be done on your own or with others. Some people find it easier to start with guided meditation, either with a facilitator or by using a guided meditation CD. Meditation does not always have to be passive. Drumming, chanting, gardening, walking/running, and dancing can be forms of meditation as well.
One of the simplest meditation techniques you can do is to focus on your breathing. Simply find a quiet space to sit or lie down. Close your eyes and focus your attention on the rhythm of your breath, without trying to change, analyze or judge it, simply feeling the way your body moves as you breath in and breath out, letting your mind be fully present and attentive to this one experience. If you like, you can also imagine, or intend, that as you breath in, you breath in peace and light, and as you breath out, you release toxins and wastes, patterns and energies that no longer serve your purpose. It is not necessary for your mind to be empty or completely quiet in order to meditate, simply present, aware and observant -- a reflective mind not engaged in active thought. Quiet will come eventually.
When starting a meditation practice there are a few simple steps you can take to make it easier. Find a time and space in which you will not be interrupted. Leave your house if need be and go into the woods. Turn off the phone. Remove any and all distractions that may make it harder for you to be in the present moment. Create some sort of ritual or pattern with your meditation-- meditate at the same time each day, or have a special pillow or chair that you sit on. You might also light a candle or a play a particular piece of music in the background. Or you may play no music at all, just enjoy the blessed silence.
Each person is unique, and the form of meditation they find most helpful will be different. Remember, the quiet, observant mind is a meditating mind. Whenever you find yourself able to let go and be in the present moment, relaxed, quiet, focused and aware, you are meditating. You are giving your mind, body and emotions, the opportunity to be still and at rest -- to rebalance, to refocus, and to restore your mental, emotional and physical well-being.
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Alexandra has been practicing and teaching meditation for 20 years. She leads a weekly meditation group in Frederick, MD, teaches classes in meditation and journal writing at Frederick Community College, and has released six meditation CD's. Alexandra is also a healer, intuitive and life coach. For more information about Alexandra Windsong, contact her at 301-606-2607 or mail@thehealingway.com or visit http://www.thehealingway.com/windsong.html.
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