To meditate, go to a place where you will not be disturbed for the duration of the meditation. 20 minutes is ideal, but any length of time is better than nothing.
Sit in a chair with your arms comfortably in your lap and your legs squarely on the ground.
Close your eyes.
Take a deep breath and sigh deeply (3X).
Then just watch your breath. Don’t change it.
Notice how it comes in through your nostrils and the sensation it creates there, how your lungs expand and fill up, how there is a slight pause before you breathe out and how the feeling in your nostrils change when you breathe out.
If you notice you are thinking of something other than your breathing, nudge your thoughts back to the breathing.
Each time you notice that you are off on a thinking tangent (internal dialogue), return to the comfortable breathing rhythm and sensation.
At the end of the time allocated, rotate your wrists and ankles to bring you back into the present, and slowly open your eyes.
Sit for a few moments more to get your orientation back.
You can then get on with your day.
If you nod off, a catnap is okay. It may happen in the beginning. Obviously it is slightly more difficult to fall asleep when you are sitting than if you are lying down, but if you are bushed, it may be the best thing for you at this point in time.
If you are doing this at work, set the alarm on your cell-phone or watch. Do not make it an invasive sound. You can even get a colleague to knock lightly on your door when the time is up, and to make sure you are awake after a few minutes.
Meditating should always be a nurturing experience.
A few other forms of meditation:
Walking, swimming, running meditation
Meditating on a flame
Meditating on sound
Other breathing meditations.
There are also many other different forms of meditation that you can explore that include breathing, movement and sound, overtoning, mudras, sutras, chanting and/or a combination of these.
The best form I have found is using electronic technology to assist us with the process. We do not have the time nor patience to sit for hours doing meditation to get to the point where it is truly effective. By using HOLOSYNC we are able to get to this point at the push of a button.
FREE directory listings for service support professionals, therapists, coaches, etc., or to find one near you. Do you know of someone that could benefit from it? They would probably appreciate it if you forward the directory page link to them.
I work and live in Kommetjie, a far Southern Suburb of Cape Town, on the Atlantic Seaboard.
Places close by are Scarborough, Ocean View, Imhoff Farm, Capri Village, Masiphumelele, Glencairn Heights, Misty Cliffs, Simon's Town, Kalk Bay, Lakeside, Muizenberg, St James, Fishhoek, Noordhoek, Sun Valley, Sunnydale, and Milkwood Park.
Thank you for visiting my site: Coach Coaching Stars!