Maybe you’ve heard about using meditation as a means to reduce your stress. You want to give it a try, but it looks so difficult and overwhelming. Relax. Meditation is really only about focusing your mind, and there are lots of easy ways to perform this renewing form of contemplation.
The following visualization exercise will help you realize just how simple it is to meditate. The instructions aren’t hard to follow, and the exercise can be done easily in any comfortable location in your house.
Many people prefer to meditate first thing in the morning, although it can be done anytime that’s convenient for you. There are usually fewer distractions in the morning, and your mind hasn’t had a chance to become cluttered with to-do lists, irritations and everyday crises.
Before you start, find a peaceful, secluded room, somewhere where you feel calm and quiet. Now seat yourself in a comfortable position, sitting straight with your spine relaxed but upright. Sit wherever you feel most comfy, either in a chair, on the floor, perched on a cushion, or on the bed. People frequently meditate sitting cross-legged on the floor, but if you find this uncomfortable or restrictive to your circulation, keep your legs extended. The important thing is that you’re relaxed.
Now that you are seated, close your eyes and let your body relax. Stay like this for a couple of minutes in order to still your mind and loosen up your body.
Now you’re ready to start visualizing. Select an item to focus on mentally. This can be anything that appeals to you - a burning candle, a lovely flower, or a cloud. Think about this object and imagine its features. What color is it? What does it feel like when you touch it? Be aware of its shape. Then picture what it would be like to be that object.
Remain relaxed and calm while doing this visualization exercise. Don’t force your thoughts, just have an awareness of your object and let it naturally become you.
It’s essential that you minimize distractions so that your thoughts aren’t disturbed by the sounds of others in the house. A private room is critical to your success. If a thought tries to intrude, or a sound distracts you, just put it aside and come back to your visualization.
To attain a high level of concentration and the ability to focus your mind will involve considerable practice. But through time, you should be able to visualize any object with little effort.
Learning to block out distractions and focus your mind will be accomplished much more quickly if you add visualization meditation to your daily routine. Soon you’ll be well on your way to a calmer, more relaxed state of being.