Guidelines for Meditation

'Can't Get You Out Of My Head!'

Do you sometimes feel you're not in control of your own mind?

Are there times there are thoughts you just can't get out of your head? (A bit like the Kylie Minogue song!)

Do endless, repetitive thoughts sometimes stop you from sleeping?

Well, meditation can help you...

Become The Master Of Your Mind!

Meditation is a very simple practice that can make a huge difference to the quality of your life. Don't let its simplicity fool you, the results are very powerful and sometimes truly astonishing. In a study done in New York some years back, they showed that when 1% of the population practiced Transcendental Meditation (TM), the crime rate dropped significantly! If it could alter the crime rate of a city, just imagine what it could do for you!

So are you ready to become the master of YOUR mind!

Meditation Technique

This simple meditation technique can be practised anytime, anywhere. It's great for beginners and experienced meditators alike. You don't need to be able to do yoga or sit in the lotus position, a high backed chair is just fine.

Sit comfortably with your spine straight but relaxed. (You can place a cushion behind your lower back if you are not used to sitting up straight.) To help you adopt the right position, imagine a string attached to the top of your crown gently drawing you upwards, you will feel your spine stretching ever so slightly and your chin tilting downwards a fraction.

Now, gently close your eyes. Relax.

Begin to bring your attention to your breath. Just notice your breath without trying to alter it in any way... Notice where you experience your breath, it may be the sensation of the abdomen rising and falling, or you may experience it higher - in your chest. Place all your attention on your breath. You are not thinking about the breath, you are just aware of it.

Every time a thought comes into your mind, gently but firmly bring your attention back to your breath. There is no judgement, there is no trying; you are simply noticing what is there.

Congratulations, you are meditating. It really is that simple!

This simple awareness of the breath is used in many different traditions and is a great way to start any form of meditation. It forms an integral part of mindfulness meditation which is all about being in the present moment, being in the experience rather than thinking about it.

How Long Should I Meditate For?

If you are new to meditation you can start with 5 minutes and gradually build up to 20 minutes. Many meditation teachers recommend 20 minutes twice a day. But any time spent in meditation is helpful, so if you only have a couple of minutes, then spend those two minutes meditating!

Be patient with yourself! This process is a gradual re-training of the mind. It's designed to put you back in control, and like anything - it takes time and practice to become an expert. Some days you will have more thoughts, be grateful, on these days you are training really hard!

But, the good news is you can experience the benefits from the very first day!
So start meditating today and become the master of your mind!


Vibrantly yours

Lucy