Though practiced around the world by people of all faiths and abilities, Meditation is seen by many beginners as a difficult practice to do.
In truth, the art of meditation can take many forms, but many of them are simple and suited just for beginners, as the 10 steps below testify.
The first step is to give yourself the gift of time.
1. Ensure you won’t be disturbed.
Although debate continues about the correct posture for meditation to be most effective, at this stage of your development the most important thing is that you are doing it at all.
2. Make yourself as comfortable as possible.
There is little point in sitting in a quiet room if your imagination is wondering about the outside world.
3. Commit to what you are doing.
Remove potential distractions from the room, and reassure yourself that meditation will be good for you in the bigger picture.
Many people find benefit in having a word, or mantra, to repeat internally to give focus to their wondering thoughts. Choosing a word like 'Love', or 'Peace', is good for beginners.
4. Sync the thought of the word with the rhythm of the breath. (When breathing in, think the word Love, when breathing out, think the word Peace).
Closing your eyes at this point can help you relax and leads into the next stage.
5. Relax every muscle in your body.
Starting at either your crown or toes, systematically progress through the sections of your body and feel tension melt from your muscles like ice in the sun. This progression should be effortless - with your mind and breath focussed on your mantra. Completely relax one section before moving to the next.
6. Slow your breathing and detach from the physical.
Work towards natural long, slow, deep breaths. Continue with your mantra, but do so with ease and grace.
7. This is what meditation is all about - being at peace.
If random thoughts enter your awareness, allow them to float free like clouds crossing the sky. Do not attach to or analyse your thoughts. Do not reprimand yourself if your mind wanders more than you wish. Gently return to your breath and your mantra.
8. Try to stay in this state for 10 minutes to begin with.
As you become more comfortable with the practice this duration can extend. Have a small clock handy that you can peek at if you are concerned about time. Do not set an alarm as the jolt back to reality can disturb your blissful energy.
9. Stretch and re-fresh before you finish.
When you feel the duration is right to finish your practice, stretch your body and take several deep centering breaths. Use these few minutes to think about your experience, or to plan your next activity. The world looks better after meditation and mountains can appear as mole-hills.
Don't stand too quickly, as meditation lowers blood pressure and can leave you light headed. Allow enough time for you to gather yourself.
10. Commit to regular practice.
The benefits of meditation compound with the time you dedicate to it. Giving yourself 15 minutes at the same time each day is a great way to ensure you get to experience the full effect of meditation in your life.
Sporadically trying once or twice and giving up as you felt no effects isn’t really giving the art-form a chance to integrate its energy into your existence.
People meditate for many reasons. To relax, to de-stress, to find clarity in thought, and to connect to a divine power.
In essence, meditation is no more difficult or complicated than the steps listed above, but it is not an instant fix to a problem you might be looking to solve. Meditation is a lifestyle choice that enables you to be in a better frame of mind to handle life's problems as they arise.
You will get out of it what you put in.
To read more about meditation and spiritual growth, please visit Spirit of Oz. Moderator Nigel Coates has compiled articles and resources to assist you walk your spiritual path with confidence.