The Happy and Prosperous Blog

Yesterday, I outlined some of the advantages of meditating. Today, I am offering a meditation technique. Please don’t be put off by the word ‘technique’. It’s just one way you can help yourself to meditate.

Seated Meditation:

1. Set your timer for 5 or 10 minutes.
2. Sit comfortably, but upright in a chair with your eyes closed.
3. Scan your body for areas of muscle tension & relax them.
4. Become aware of the air as it comes into your body through your nose; feel the movements of your nostrils, the drying of your throat, the expansion of your rib cage etc.
5. Next, apply the same awareness to the breath as it leaves your body.
6. Continue with this breathing awareness until your timer goes off.
7. When the random thoughts about next door’s cat or what to cook for dinner come crashing in, acknowledge that you’re thinking, then simply release the thought - don’t pursue & get lost in that train of thought, instead stop thinking about it & bring your attention back to the breath - in & out, in & out…
8. When you find, as you will, that you have just spent the last few minutes rehearsing a conversation with your next door neighbour (or the cat); don’t drop into the trap of self criticism - release that set of thoughts too & return yet again to the breath.
9. When your timer goes off, rejoice that you were willing to give yourself a few minutes to your self, dedicated to improving the quality of your life; and commit to do it all again same time same place tomorrow!!

You don’t just go to the gym once to get body fitness, so you will need to meditate regularly to get your mind muscle fit. Enjoy !

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