Meditation Guide Made Easy (an excerpt from Live Life For A Living)
Whether or not you are aware of it, you already know how to meditate. You do it on a daily basis. For example, whenever you’re doing a mundane task, like brushing your teeth or taking a shower, you are thinking. Your mind is wandering and you allow your thoughts to drift off to some place other than where you physically are. This is meditation. When you do this consciously, you can gain great insights about yourself and your life. On that note, I’d like to offer this meditation guide taken from the book, Live Life For A Living.
Find a space that is free of distractions. Ideally the place should be comfortable and worry free. Try to find somewhere that doesn’t have any to-do tasks (like cleaning, fixing or remodeling). A nice warm bath can be a great escape if you have no other private sanctuary space in your home. Consider a quiet and undisturbed outdoor area if that speaks to you. You might even want to sit in your car – if that’s the only place free from kids, roommates, chores and distractions.
Get really comfortable. Grab a pillow, a blanket and maybe even some incense. Sit or lie on the floor, couch, or chair. Play some soft, calming music (preferably without any lyrics). Or, simply listen to the birds chirp and the breeze move the leaves. Be completely still in your body and mind. Thoughts will try to race through your mind and that is natural. Don’t fight it. Let them come and go. Watch your thoughts fly by. By practicing this exercise on a regular basis, you’ll overcome the distractions and master being still.
I find that when I lie on the floor or on a bed, completely still, I am able to find the most peace. One exercise I do to quiet my mind, involves an invisible blanket. I start at my toes and imagine this blanket lifting up over my feet. As it passes my ankles, I feel that my feet are completely relaxed. I lift the blanket higher over my legs, towards my knees and again, as it passes over me, each body part relaxes and becomes completely still.
If you find that your mind starts to drift or wander and you’ve forgotten where the blanket last was, start over at your feet. Simply try the exercise again. Move slowly up your body and notice that your breathing becomes deeper, and you feel more and more relaxed. The racing thoughts will start to vanish as you pull the invisible blanket higher over your body. With your mind’s eye, pull it up over your thighs, hips and waist. Let your body relax as you include your fingertips, hands, wrists and arms. Concentrate on bringing the blanket up over your chest and shoulder blades.
When you get to this point, you should feel almost as if your body is floating. Your body should feel light, relaxed and free of tension. You mind will be clearer than it was before you started the exercise. You may even fall asleep. Stay with this stillness as long as you can. If you’re ready to go further and deeper into meditation, you’ll let your body rise up out of where you are sitting or lying. This is a form of an out-of-body experience that can easily be mastered if you are ready and willing.
With your imagination, float up out of the building you’re in. Float high above the trees and look down over the city where you live. Look up above you and float even higher. Float above the clouds and look back down at the earth as if you are in the Space Station. Keep going deeper and deeper into space until you can’t feel your body anymore. You will sense that you are now simply a source of energy; a wisp of smoke; a fluff of a cloud. You may find yourself twirling, dancing or even what feels like swimming through space. This is a wonderful place to be.
Stay here for a moment and just be with yourself. Find the peace and quiet you desire, and notice how you feel and what you’re thinking about. You should be able to ask yourself some very serious questions that confused you in the physical realm of Earth. The answers will be clear and may seem very obvious. Take note at what you see, hear and feel here and bring it back with you when you return to your body.
This is just a few pages from the book Live Life For A Living. Download the illustrated PDF in it’s entirety here: