Meditation or Conscious Relaxation exercises are excellent for reducing stress and building self-confidence and self-esteem, and maintaining good health. If you feel hesitant about meditation, consult a qualified health professional or local specialist in relaxation for advice.
The Walking Meditation. Monks in monasteries used to do this, and still do--walk the quadrangle. You can do it too. Find yourself a set path, a circular track or a square, perhaps on a sports field, or in a large garden. Walk the path to get to know the route. Then, when you are ready, take in a slow deep breath, then let it out slowly. Be conscious of your body. Feel or sense your entire body. Then start walking slowly. While you walk mentally notice how your body is functioning. Do not judge or criticize it, just be aware of your body. Do not rush this or any other meditation. If a thought comes into your head which says: “This is silly,” or “I have to get the dog to the vet,” push them gently away, and resume your walking. After 10 or 15 minutes, stop, and get on with your life.
The Eating Meditation. This is good for losing weight, and other things. It’s also best to do it alone, for obvious reasons. When you are ready to eat your meal, sit at the table. Take a slow deep breath and then let it out slowly. Then start eating your meal. As you take a mouthful, be conscious of the way you are chewing your food. Be conscious of how the food tastes. As you eat, allow your mind to explore the origin of your food. Do not rush this or any other meditation. As you eat and conduct this meditation, you will find your eating process slowing down, and you may feel full before the end of your meal. Know that it is all right to leave food on your plate. Do this meditation once a day, and after 14 days, you will find yourself adopting a different approach to eating and relaxing.
Meditation on the Origin of Things. Everything was created. Think about that. Sit in a place where you will not be disturbed. Close your eyes. Focus on your breathing. Mentally watch your body breathing in and breathing out. Don’t try to change anything. After a minute or so, you’ll notice that your body will start to slow down. It is relaxing. Now, focus on a particular object in the room. It may be a china cup, a table cloth, an ornament, a picture, a piece of furniture. As you regard the object, allow your mind to wander back to the origin of the object., wander right back. Take a china cup, for example. Think of the time it was clay in the ground. Who were the people who dug the clay? Where and how was it processed ? Who designed the cup? One person or a team. Was the cup made in a factory? Who worked on it? Allow these thoughts to flow. Who or what painted the cup? How was it baked? Packed? How was it transported to the warehouse...the store. Who priced it? Why did you buy it? You do not have to be accurate in your answers. Simply allow the thoughts to flow. If you find yourself getting off track, bring your attention back again. If you wish to close your eyes at any time, do so. When you are finished, take in a slow deep breath, and as you breathe out tell yourself: “Wide awake.” And be wide awake.
Step Inside a Painting. Find a painting or picture that you enjoy, and place it a few feet away from you. Sit in a place where you will not be disturbed. Close your eyes. Focus on your breathing. Mentally watch your body breathing in and breathing out. Don’t try to change anything. After a minute or so, you’ll notice that your body will start to slow down. Open your eyes and regard the picture. Simply watch the picture. Note the scenery, the lines, the colors. et the picture in your mind. When you feel comfortable with that, close your eyes, and mentally “see” the picture and imagine you can walk into the picture, through the frame. You are now standing inside the picture. Take a look back and look through the frame to where you are sitting. Then, turn around and allow your mind to take you into the picture. Explore. If at any time, you wish to terminate this meditation, all you have to do is take in a slow deep breath, and as you breathe out say: “Wide awake,” and be wide awake.
A Prayer for Meditation. Make yourself quiet, close your eyes, and breathe in slowly, then exhale. Focus your mind on whoever you believe in -- God, the Creator, the Source of Your Being, Infinite Intelligence, or simply believe in a Universal Intelligence, a Universal Spirit. Then say, either aloud or mentally:
My body is part of Universal Consciousness, and is a manifestation of the Living Spirit. I am part of the great Universal Spirit, and my body is a reflection of that Spirit. Universal Power, Universal Healing is flowing in and through me now, revitalizing every bone, every muscle, every organ, every gland, every cell in my body. I ask that any negativity be cleared from my body, and be replaced by the warm, loving energy of Universal Spirit. I am one with the Infinite Intelligence. I allow the healing energy, the loving Light of the Universal Consciousness to flow through me, healing me, revitalizing me. I now live in love, harmony and peace.
When you are finished, continue to feel relaxed, with your eyes closed. After a few minutes, get up and continue with the business of living.
Enjoy!
Robert