How to Meditate by Sandra Bishop

On Meditation

While sitting in position with your eyes closed. Act as if the insides of your eyelids are picture screens. Watch the images, colors and scenes that begin to appear. Let go of the need to be the director and just watch.

First let's begin by giving up all your preconceived notions that meditation is suppose to be done some particular way. There are as many different ways to meditate as there are people. You may already have some form or meditative experience and not call it meditation. I have talked to people who practice moving meditation while walking or driving. Others draw, write, or put on jazz music and get lost. There are many ways to get to that state of being so release the notion that there is only one way.

No Excuses
Setting up a place in your home that is used for only prayer and meditation is nice, it enables you to create a sacred space and rituals that make it easier to slip into mediation. But don't let a lack of space deter you, think of it as a prop. For beginners having a designated space and time is good because it gets you into the habit of meditating. Once you have the habit set the props will not longer be necessary, because your soul will crave meditation. You'll be able to sit in the midst of a crowded noisy room and have a very profound experience. It's not about the world around you, its about the one within you.

Benefits
I know that you may find it hard to fathom how just 10 minutes a day can have an impact on your life but it does. Some of the benefits are:

Relaxing - Often you will feel more relaxed after 10 minutes of deep meditation than you will from a full night of sleep.
Focus - You learn how to control your mind.
Clarity - Because you commune with Spirit you become more clear about everything.
Intuitive - You learn to listen from within rather than without. You learn the voice of spirit.
Guided - Getting in touch with Spirit helps you see a larger picture and the part you play in it.

This list is in no way exhaustive. You will discover more benefits as you begin to practice. This only skims the surface of all the benefits I receive, but you get the point.

How To's - Pointers - Do's and Don'ts

Find a comfortable position. You can sit Indian style on the floor, sit upright in a chair with feet flat on the floor, if you chose to lay down position yourself so that you don't simply fall asleep.
Breathing is important! It is how our bodies connect to the divine. Think of your breath as your life force. Slow it down. Take deep breaths and allow that energy to circulate throughout your body nourishing every vein and cell. To breathe in is to take in spirit, to inspire. Focus on your breath.
While focusing on your breath, allow your body to relax just drinking in the energy.
In this space you will probably get a lot of thoughts popping into your head this is natural. Don't fight it. Its important not to beat yourself up.
Allow the thoughts to drift by you without getting attached and creating a story or litany of what if thoughts. Detachment is the goal here.
If you get caught up in a drama simple redirect your attention back to your breath.
Hands. Some will say open your hands and turn palms upward to signal receptivity. I also like to place my palms on my legs and feel the energy circulating. Try different hand positions to see what feels right to you. Noticing energy may take some time and practice.
Mouth. Relaxed, find what is comfortable. In the midst of meditation my tongue naturally ends up blocking off that opening as well, try not to get caught up on mouth positions it will come about naturally.
Lights on, lights off, candle or no, incense or no do whatever feels comfortable. Remember, give up the notions of what is suppose to be like.

These are just pointers to find what works for you. You may want slow rhythmic music or maybe not. You may want to say a prayer, ask a question or read a scripture before beginning your meditation or maybe not. You may want to record a guided meditation that's timed to say go deeper every 7 minutes, or maybe not. You may want to practice mindfulness by going outside and walking. Noticing the wind caress your skin, the birds singing just to you, your breath your steps, how you step, how you move, or maybe not. Get it? Its up to you find what works, try all of it or maybe not.

More Points

Be open, all of life speaks to you, listen. What song do you hear? Pay attention to what the words say. What birds, animals or insects do you see or hear. There is a wonderful book call "Animal Speaks" by Andrews that tells you what messages each animal brings. Here's a quick story. I was on the porch reading one morning when a butterfly starts flying around me. I get up and go in the house to get the book to look up butterfly. On the way the radio is on and I stop to dance off the next two songs. After I work up a sweat, I suddenly remember what I came in the house for - the book. I found butterfly and guess what it said? "They awaken a sense of lightness and joy. They remind us that life is a dance and dance though powerful, is also a great pleasure." This is absolutely true. Imagine me reading this my skin still damp from the sweat. I got back up and danced some more.
Be consistent. They say that it takes 30 days to form a habit and probably only one to break it.
If you want to practice visualization (its about seeing yourself doing what you desire or having something you desire). Remember, it is important to be open. Trying to force others into situations through prayer is what I call "spiritual coercion" and is not healthy, respect others autonomy like you want them to respect yours. Also keep it open at the top. You could be visualizing for some thing like a Pinto when the Universe wants to give you a Porsche.
Grounding. If you don't feel grounded try walking barefoot in the grass, hugging a tree or while meditating visualize roots coming from your feet into the ground or ropes coming out of the ground and wrapping around you tying you down.
Abundance. See your good whatever that might be coming to you. Don't get attached to it's origin, know there's only God. Adopt an attitude of thanksgiving and acceptance. Carry that with you all the time.

I'd really like for you to see that the possibilities are endless with meditation. Let go of the negative thoughts and open up to new possibilities. Meditation is not a time to beat yourself up, to think about what you are lacking, or what better things you could do this time. It is a time to celebrate your oneness with all that is, to tap into spirit and allow it to be your guide. Try some of this, send me some pointers that you have found to work. Let me know how it works for you.

Try this: relax your eyes by simply looking down. Don't focus on anything just look down and let your face, eyes, and eyelids relax. You can do this one anywhere, and at anytime. Think of it as recharging your battery!

Color? Imagine that the area you are in is filled with a green mist like fog. Breathe it into your lungs allowing it to nourish your entire being. Like a vegetable mist feeding every cell of your being. Just breathe!

Do this with other colors gold, violet, yellow, orange, indigo or light blue. The colors that correspond to your chakras.

Spiritual Coercion is when you pray your desires for someone else's life not theirs. This can be very damaging and very disrespectful. Honor that each of us has our own path to walk and choices to make. Thinking you know what's best for someone else is extremely arrogant. Trust in divine action. Pray for their highest good not yours. I try not to second guess the Universe's plan, if someone is sick or dying there maybe a greater plan at work than my simple discomfort of seeing that person suffer. I pray that I get the lesson inherent in the situation , see the good. If you are praying for someone to do something or be something that you know they don't desire, stop it! Pray for your own understanding!