ChakraKalm

Mindfulness and Meditation

Many of us spend hundreds of pounds attending Meditation classes. So why do so many people give up after only a couple of weeks practice? Is it because we are lazy, undisciplined or impatient? Well, possibly, but at the root of it all, may be a general misunderstanding of what meditation is really about. Meditation is a process, not a result; it is about training your mind, so you control it, rather than the other way around. Is your mind in the present or somewhere else? Do you have so many thoughts fluttering around that you cannot hear yourself think? If you create space within your mind, you will notice what is important and get your priorities right the first time. So, how do you meditate?

When you meditate your mind will naturally want to wander, this is human nature. We do not need to feel stressed about this or beat ourselves up over it. We simply need to be aware of it and able to bring our attention back to the present task. Therefore, when you first try meditation, you will find that your mind wanders almost constantly. You will have to bring your attention back to what you are focusing on repeatedly. Instead of getting frustrated, be proud that you were able to bring your attention back, even if it is only for a second, before it wanders again. Some of you will get through an entire meditation, before you even realise that your mind was somewhere else the whole time. Therefore, the first step to getting it right is being aware that your mind is wandering.

The second step is to learn to bring your attention back, as often as is necessary. Once you have mastered that, you have mastered meditation. Now, all you need to do is practice every moment you can and you will become more focused and more in the present. You will start to notice that you are spending a little less time distracted and more time with a still and focused mind. You will still have good days and not so good days, as far as your meditation goes, but as long as you keep trying and keep bringing your attention back, you can be proud of your meditation.

When we want to achieve great physical fitness, we spend months training our bodies to achieve that. Then we continue a regular training routine in order to maintain that level of fitness. Well the same applies when we train our minds through meditation. Just like a regular work out, in the beginning, it seems a lot tougher but if we persevere, it gets easier and more rewarding.

Remember that meditation is a life - long process.

In the early stages of meditation, it can be useful to create an environment that will help you relax and remain as free from distractions as possible. A quiet room or even a quiet corner in a room will do. The space should be pleasing and calming to look at, so throw a blanket over any unsightly clutter. In ideal circumstances, you would clear your clutter. However, in busy times quick fixes are better than nothing at all.

• Use incense or aromatherapy to create a nice smell and listen to some relaxing sounds.
• Light candles to create a relaxing ambience in the room or dim the lights.
• Make sure your phones and other noisy gadgets are switched off.
• Try to pick a time when you are less likely to be disturbed by someone at the door.
• Let your friends and family know what you are doing so they do not interrupt your time, unless it is necessary.
• If you have children or demanding pets, do your meditation when they are asleep or out of the house.
• Create a routine that you can sustain. It may be helpful to tie your meditation in with an existing routine, such as cleaning your teeth, before or after a meal, or last thing at night before you go to sleep.

There are several forms of meditation to choose from; some focus on something internal, such as your breathing or a visualisation. Others focus on something external such as a candle or the point where two fingers touch. A journey meditation involves someone taking you on a journey that you visualise in your mind's eye. You can use journey meditations for relaxation, decision-making and inspiration. For a relaxing journey, buy ready-made tapes or CDs or create your own journey and follow it through in your mind's eye. Other meditations involve chanting one or more sounds. Some will be a combination of these techniques. Try a few techniques and see what suits you best.

Here is a meditation technique that forms part of a Reiki sequence called Hatsurei for you to try:

Sit in a comfortable chair that supports your back. Place your hands in prayer position. Keep your arms and hands relaxed. Close your eyes take a deep breath and as you breathe out try to relax your body. Notice the contact between the tips of your middle fingers. Focus all your attention on the point where the middle fingers are touching. Whenever you notice your mind wandering or becoming distracted, bring your attention back by gently squeezing those two fingertips together. You can carry out this meditation for as little or as long as you want.

Do not set difficult goals for yourself, start with short blasts and build up over time, a little often is better than a lot just once.

Whenever you finish a meditation, you should take a deep breath and open your eyes. If you have any trouble finishing, you can count yourself back 5, 4, 3, 2, 1 at the same time becoming aware of your physical body as you count, starting with your feet and moving up to your eyes on the count of 1 and then open your eyes. If you are doing a journey meditation you may like to start by seeing a door that you go through and finish by creating another door straight back to the chair you are sitting in.
In the long term, meditation relieves stress and anxiety, increases awareness and intuition and aids concentration and learning. People who meditate on a regular basis are calmer and better able to cope with stressful or traumatic situations. Meditation teaches us how to be focused in the present moment, instead of being stuck in the past or dwelling on the future. Your life is now make sure you do not miss it.

Try meditating for 10 to 15 minutes a day for just 30 days and see for yourself what a difference it can make.