Meditation
Meditation can be practiced by anyone. You don't have to be an expert, and can do it no matter how busy you are. In fact, by practicing meditation you will probably find you have more time to do everything because it concentrates the mind so you will waste less time.
Meditation helps improve concentration, calms the mind, increases self-awareness and the ability to cope with stress. There are many techniques used by meditators, find the one that suits you. The breathing exercise above can be used to help you meditate. Practice your method regularly and you will constantly improve. You can combine the techniques below by relaxing with breathing exercises first, then using concentration.
Simple Mediation Techniques
Breathing / Listening
- Find a quiet place where you won't be disturbed
- Close your eyes
- Repeat a breathing exercise for about 15 minutes
- Concentrate on the breath - make sure your lungs are completely empty before inhaling again
- Listen to the sounds closest to you - your own breath, your heart rate etc
- Gradually listen to the sounds that are further away - the trees outside, the cars on the street
- Imagine you can hear sounds that are even further away - dogs barking a mile away, the distant ocean etc
Concentration
- Start with about 5 minutes of breathing techniques
- Close your eyes
- Concentrate on a single word
- Think of associated words
- When you can no longer think of associated words concentrate
on the first word
- Repeat it out loud if it makes it easier
- Think of the shapes of the letters
- If other thoughts enter your mind concentrate on the word
- With practice, you will no longer need to think of associated words and will be able to concentrate on the single word throughout
- Practice this for 15 minutes in the morning and 15 minutes in the evening
Alternative Concentration Suggestions
Instead of concentrating on a single word, try visualisation or using a candle.
Visualisation
- Visualise a pleasant scene such as a place you've been on holiday
- Include colours, smells, sounds and other details
Candles
- Light a single candle
- Sit and concentrate on the flame
