A Basic Meditation Technique

Meditation can be intimidating when you are first starting out. Especially if you are from a western upbringing where sitting down and relaxing is put last on the list of things we have to do. The first thing to do is relax; the harder you try the harder it is. Make sure that you are not too tired, and have not eaten in about 2-3 hours; you should not be hungry but also not full or in the middle of digestion. During your first few attempts set an alarm for about 20 min. in case you fall asleep. Keep track of how successful you are: record the time, environment, etc.

Step One: Create your environment

Turn off most of the lights
turn off the phone
put pets away
set soft drumming or music
put up a do not disturb sign on the door

Step Two: Begin to Relax

Lay down in a comfortable position (either on your back, front, or side). Use a pillow if you need one for your head or back.

Begin a relaxing exercise.

Take deep breaths. Concentrate on each body part, one at a time, beginning with your feet, then moving into the calves, thighs, and so on upwards.
Feel the tension melt away and relaxation set in. Let your mind's worries disappear.

Parts may begin to feel heavy, maybe even tingle. As you move up the body do not be surprised if you feel like the room is spinning. *If you're really tense, try tensing every muscle, one at a time, from your feet to your head. It may take more than one pass.

Begin by visualizing yourself somewhere else, like on a forest path or sailing up into the sky.

Begin your meditation.

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