Article by Dr. Robert Puff
There are many ways to meditate. Because meditation has been around for so long, a wide variety of meditation systems are available.
The first technique I will introduce is simple and easy to use. It’s effective for both those who are new to meditation and those who have been meditating for years. This technique is popular all over the world. You will find it a very easy way to enter into meditation.
The key to meditation and why it works so well is that it literally changes the wave patterns in our brains. It’s based on a system of focus. All day long our minds are having thoughts and ideas. We are seldom attentive to one thought or idea at a time. We mentally bounce all over the place and rarely focus on one thing for very long. Some people refer to this mental jumping around as “monkey mind.” What meditation does is to quiet the mind, still it, so it doesn’t need to bounce all over the place.
What we do is create a rhythm, a pattern the mind can follow. When we do that, the brain waves start to slow down. We become more peaceful and relaxed.
In this first technique, we utilize a mantra that “follows the breath.” Most forms of meditation are based on the following the breath. When we pay attention to the breath (“follow” it), both the mind and our breathing slow down. Some people find it hard to do this, though. Their mind bounces around so much that they forget to focus on their breathing. That’s why the first technique I will teach you adds something to the breath-observing technique. I call this first technique the “I am peaceful” meditation.
The “I am peaceful” meditation involves breathing in while mentally saying “I am,” then mentally saying “peaceful” as you breathe out. Your mind may want to wander, but you’ll find that if you direct your mind to go back to that phrase, you will begin to stay focused on your breath. Do not strain or force your attention on the words or on your breath. Just gently redirect your mind to the phrase and to your breathing any time you notice your attention has wandered off.
As your mind slows down, you will begin to feel peaceful. If your mind wanders, don’t be critical of yourself; simply go back to your mantra: “I am peaceful.” With time, as you continue this practice, you will find it easier and easier to quiet the mind and to remain in the quietness. Even if your mind wanders, you will find that you still feel the effects of the meditation. It takes time and patience to meditate each day. With practice, it becomes easier and easier to stay focused on your mantra and to follow your breath.
You will eventually find that you can enter the world of meditation quite easily. Find yourself a comfortable place to relax. Sit up and keep your spine straight (back support is fine if you need it). Don’t worry about fidgeting, but if you can stay still, it’s better. Meditation is about being present and relaxed. If you remain gentle with yourself and don’t become harsh when your mind does not stay focused, you’ll find that you progressively get better at easily and quickly falling into meditation
About the Author
Dr. Robert Puff, Ph.D. is a meditation expert, international speaker and has a blog at http://www.Meditation-Enlightenment.com He is the creator of the weekly Meditation For Health Podcast, available at http://www.MeditationForHealthPodcast.com He has a weekly podcast that explores the world of Happiness at http://www.HappinessPodcast.org He also creates a weekly podcast that explores the world of Enlightenment available at http://www.EnlightenmentPodcast.com If you would like to contact Dr. Puff, his e-mail address is DrPuff@cox.net