Self Meditation Guide

Learning self meditation should be done with ease, and at your own pace.

I have taken my own learning experiences to date and created this guide to self meditation. As you work your way through the following steps do what feels right for you, whether it be the space and time you choose, how you sit, or even how long you choose to meditate. Every individual's meditation is a unique and very personal experience

There is no right or wrong meditation experience, which makes it extremely easy to succeed.

The first thing to do is decide when and where you’re going to meditate. Choose a meditation space where you can relax and a time of day when you will not be interrupted.

As you progress with your self meditation you will find that almost any environment can be a good place to meditate.

I don't sit cross-legged on the floor due to a lack of flexibility, however if sitting cross-legged on the floor is comfortable for you, that’s great. I actually like to sit in a living room chair with my feet on the floor, which helps me feel/stay grounded and I sit with my back straight to help keep my energy flowing. I have tried to meditate lying down but I find that I often fall asleep when I do this.

So choose whatever position is most comfortable (but not too comfortable) and works best for you.

The following guide is an introduction to self meditation. I practiced each of the exercises for about a week, some longer, and some for only a few days. Consider each point an exercise and do it for as many meditations as you feel is necessary.

1- Relax and sit quietly for 10 minutes. Some may find this easy while others will find it a challenge.

2 - Focus on a place in your room, a spot on the wall, a plant, or any object. Start counting. When you are able count to 100 without any stray thoughts entering your mind it’s time to move on to the next exercise.

3 -Sit quietly and relax. Clear your mind of thoughts for 10 minutes. As a thought comes (because they will) let it go. You can let it float away (one of my favorites), pop it like a balloon, or turn it into a puff of smoke and it will dissipate into nothing. You can do whatever you would like to imagine to make the thought disappear. When a thought occurs don't get angry or fight it, just let it go with ease.

4 – Prior to meditating, find a flower or an object you like and take a really good look at it. Sit quietly and relax, calm your mind, then meditate on the object for 10 minutes. I am very visual so I will see the object in my mind. You might not be able to see the object. You may have a feeling, or hear music instead and that could be what is right for you. Remember, this is a unique experience for each individual.

5 - Sit quietly, relax and calm your mind. Now focus on your breathing. Feel your breath go in and out. You may want to count your breaths or just observe your breathing. Again, do this for 10 minutes. This is a great exercise because you can do it wherever you are. I now find that if I focus on my breath I can quiet my mind almost anywhere.

6 - Think of a place that you love to go… a place that is very special for you. Sit quietly, relax, calm your mind, and now see yourself in this favorite place. Sit quietly in this special place and mediate for 10 minutes.

7- Repeat steps 3, 4, 5 & 6, and this time, extend the amount of time you spend meditating. Increase your time quickly, slowly, or whatever feels right for you.I lengthened the time I spend meditating slowly and I now enjoy meditating for about a half an hour at a time.

You are now meditating. Use these steps as a guide to create your own personal and unique meditation experience.

This is only a beginning. I am continuously learning and growing with my meditations and so will you.