Visualization of Cellular Healing

When you go to a doctor, s/he prescribes a medication for you to take, or a treatment you will undergo, your body starts the healing process before the medicine is in your system or the exercise or surgical procedure has taken place. For most people, just seeing a doctor gives confidence that healing will occur. Depending on the patient’s cultural background, this is true whether the physician is a neurosurgeon at the Mayo Clinic or a tribal witch doctor. This is attributable to an extraordinary healing ability of the body by a process known as the placebo effect. What happens is that healing starts when you believe it will occur. Your mind buys into it and your body makes it happen. The great physician and humanitarian, Dr. Albert Schweitzer, gives us this insight – “The witch doctor succeeds for the same reason all the rest of us (medical doctors) succeed. Each patient carries his own doctor inside himself. They come to us not knowing that truth. We are at our best when we give the doctor who resides within each patient a chance to go to work.”

Our body is a fantastic chemical factory that is capable of seemingly unbelievable things. For instance, there is the case of a 95-pound woman lifting up a two-ton car to save the life of her child who was trapped under its weight. This was due to a gigantic adrenaline release. As impressive a display of adaptability to a need this is, our body is capable of doing even more seemingly miraculous feats. Perhaps the most impressive of all is its’ ability to heal itself – of anything!

There are several methods dealing with visualizing healing meditatively at the cellular level. To begin any of them, use the position, breathing pattern, physical relaxing technique, and emptying of mental and emotional reactivity that you have found best prepares you to fill with the object of your meditation. Try each of these ways separately, and try combining them until your healing has occurred. This may take mere seconds, or decades, as has whatever happened to you that now needs a change back to wellness.

1. In your minds eye, see aberrant or inflamed cells changing into healthy cells. If there is a damaged or corrupted area within the cells, visualize them changing and becoming free from injury. See your whole body becoming pure. Visualize yourself as perfectly healthy.

2. There are cells within your body that act as protectors and actually attack and kill damaging invader cells. See these warrior cells destroy those cells that could cause you injury. See your whole body becoming pure. Visualize yourself as perfectly healthy.

3. There are cells within your body that eat threatening cells. See them devour the harm causing structures. See your whole body becoming pure. Visualize yourself as perfectly healthy.

4. Visualize groups of healthy cells combining to replace any damaged areas of your body. For instance, if you have suffered a broken bone, see the cells come together in healing, bonding together to reform a complete structure. Visualize the bone as perfectly healthy.

5. Visualize healing energy filling you. The energy can be felt to originate from a higher power that gifts you with healing. See this holy energy filling and changing your cellular structure to a perfect condition. Watch as the specific organ, body system, or part heals. See your whole body becoming pure. Visualize yourself as perfectly healthy.

6. Visualize yourself standing, sitting, or prostrating in front of your personal deity. See your deity heal you by touch. See your deity heal you by sending divine energy to you. See your deity end your suffering. See your whole body becoming pure. Visualize yourself as perfectly healthy.

7. Get an anatomy book and study the body structure you want healing to take place in. Look at how the part appears when in a state of perfection. When doing a healing visualization meditation, see your body part as being in this state of perfection.

8. If you are suffering from pain, see in your minds eye, as clearly as possible, the nerve endings that are in the specific area of your discomfort, or all of the nerve endings in your entire body. With every inhalation, feel and visualize healing air flowing from a higher power and enter you and fill your lungs. See your red blood cells absorb the air through the walls of your lungs and flow through your arteries spreading healing oxygen to every cell in your body. Witness the inflamed nerve endings become soothed and witness your body start to glow with wellbeing and serenity.

Perhaps the most important suggestion of all is to sincerely want the healing to take place and believe that it will occur. The Meditation Society of America doesn’t favor one religion over another, or even suggest that one has to believe in God at all for the benefits of meditation to help you, but we do sometimes quote from religious sources. In this case, we cite the Bible – Mark 11:24 “…what things ye desire, when ye pray, believe that ye receive them, and ye shall have them.”

This 2000-year-old statement is in perfect accord with the most cutting edge scientific and medical understanding of the 21st century. To quote Dr. Herbert Benson of the Harvard Medical School, “We know that belief can lead to healing or at least improvement in 50 percent to 90 percent of diseases, including asthma, angina pectoris, and skin rashes, many forms of pain, rheumatoid arthritis, congestive heart failure. They’re all influenced by belief. We in medicine have made fun of belief by calling it the “placebo effect,” or insisting that “It’s all in your head.” Yet, belief is one of the most powerful healing tools we have in our therapeutic arsenal.”

5 Tips For Beginners

 

If you are just beginning a meditation practice, here are simple secrets to master meditation:

1
Write down 200 reasons why you want to learn meditation.This will cause your subconscious mind to link meditation to pleasure.

2
Join a group or class. The mass energy of many people meditating will somehow transfer to you. In fact, because of such classes, I am able to meditate for two hours at one stretch.

3
Take baby steps. Think big or dream big to set the direction and then take baby steps to execute your dream. Begin with one minute or 5 minute meditation for the first few days.

4
Embrace or expect that for the first few days or weeks,your mind will wander about with other thoughts during meditation. This is acceptable, embrace it.

5
Use music! This is the one of the most effective methods for me. Classical, new age, soft music or guided meditations are all excellent.

The rewards are many. You just learn it once and the skill is yours forever!

Filling The Heart With Love

As with consciousness and bliss, love is ever present, showering us with infinite blessings eternally. We simply have to be empty of everything that isn’t loving and the universe will fill us with love. Every breath we take in, every heart beat, and every sensation we experience is an act of love. In spite of our inability and disinclination to share and act in a loving way, the higher power that caused us to have life continues to bless us with the penultimate gifts of love, life, and consciousness.

Sit in a comfortable place, in a posture that will allow you to be free from all physical tension. Close your eyes. Command your body, mind, and emotions to not distract you in any way. Hear and feel your breath going in, retaining, and leaving. When you have established a steady, effortless rhythm, focus your attention on your minds eye.

Receive love with every breath.

Store love in your heart.

See and feel it beam out and saturate every cell in your body.

Visualize love radiating from your heart to someone who needs love.

See their heart fill with love, saturate every cell in their body, and radiate out from their heart in every direction.

Visualize love radiating from your heart to everyone, everywhere. See them all filling with love, saturating with love, and beaming love from their hearts to everyone, everywhere.

Visualize the entire universe pulsing with love. This is reality and now is the eternal moment to realize it. See and feel yourself dissolve into pure love. Know this love, feel this love, share this love. And live happily ever after.

Guided Meditation for Children

Let’s go on an adventure!

But, instead of rushing out the front door, let’s go on an adventure within, to a beautiful place inside, in our thoughts …

Lying on the bed, floor, carpet, or the lawn or beach in warm weather, stretch out on your back, arms and legs resting easily.  Close your eyes, let your body go limp as a rag doll, while counting to 10 in your mind.

Lying so still and relaxed, keeping your eyes closed, walk through the inner doorway in your mind onto the beach, on a warm sunny day.

In your mind, just feel yourself standing still for a moment looking around, seeing the waves wash against the shoreline in their regular rhythms, over and over again.

While watching the regular pattern of the waves, just breathe in and out, evenly in and out, over and over again.

Watch the waves, while breathing evenly in and out.

Enjoy the relaxed feeling in your own body that is lying so limply on the bed or carpet. Feel whole and comfortable in your resting body and mind.

When enough time has passed, begin to come back to your everyday active self. Stretch out those limp arms and legs, take a deep breath, sit up.

Do you feel your new energy, all set and ready to go again!

Guidelines for a Good Meditation Posture

With a view to our comfort and alertness it is advisable that we observe the following important elements of a good posture.

1. Sit up straight.
   We try to keep our back, our neck and our head in a straight line. The tip of your nose is right over and in one line with your navel. When we sit up straight that is good for optimum breathing and energy circulation. Besides, a straight posture costs us the least energy. And a straight posture radiates confidence, independence, self esteem and alertness, exactly the qualities that we want to develop through meditation.
2. Back, neck and shoulders should be relaxed.
   The area of the upper back, the shoulders and the neck is the area where stress and tension easily manifest themselves. This tension often causes a worsening of our posture. On the other hand, when we have a hollow or bulging posture this leads to tension in the areas mentioned. We often hear that as people meditate more and more often the tense areas mentioned get more and more relaxed and it becomes easier for them to sit up straight. If we try to force ourselves to sit up straight through the use of force we often discover that we cannot keep doing this for a long time and soon all sorts of aches make our meditation more difficult.
3. We sit still.
   When we sit still we can observe our mind. We can also see how our body reacts to activity in our mind and vice versa.
4. During meditation our hands rest on our knees or in our lap.
   The result is that the arms can relax. The hands can rest in an open position, with the thumb and the forefinger touching. Or we can lay down our hands in any position we like.
5. We should keep our head well balanced and straight over our spine.
   It should feel like a string being attached to the top of the head that holds up the head. The chin is a little drawn back with the result that the neck and shoulders relax. The tip of the nose forms one line with the navel and is exactly over it and the ears form one line with the shoulders. When you sit up straight with a stretched out neck it feels a bit as if your head has become weightless.
6. The face is relaxed.
   Let the tongue get heavy and keep the jaw and all details of the face relaxed during the meditation.
7. As you wish you can keep your eyes open or closed.
   Closed eyes help you to direct your attention inwards. Open eyes direct the attention both inwards and outwards. Many people like a soft but staring focus during their meditations. We advise beginners to meditate with their eyes closed.

Choosing your own Meditation Posture
There are a variety of meditation postures. One can choose from the Tailor`s posture, the  Lotus posture and the Burmese posture.

There used to be a time when in the East it was quite normal to sit in the lotus posture Nowadays very few people are used to this posture and many people get backache or pain in their knees when they meditate in this position. If you find it difficult to cross your legs properly you may practice meditation while sitting on a chair or a firm cushion.
Choosing the lotus posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate. If you suffer from backaches you should start meditating on a chair or you might try to make the cushion or the seat a little sloping.

When we get more experience with meditating or if a good meditation posture comes natural to us it is advisable to meditate in a more traditional meditation posture. Traditional postures like the tailor`s posture; the lotus posture or the Burmese posture will eventually enable us to experience our meditations with even greater alertness and awareness. We sit closer to the ground, more symmetrical and the centre of gravity is lower.

Following are the Traditional Meditation Posturre`s:

1. The Tailor`s posture
   If you have enough flexibility in your knees, ankles and hips to be able to sit in the tailor`s posture this position is very suitable for meditation. The posture is stable and well earthed. Unfortunately, not everybody can sit in the tailor`s posture. If this posture gives you backache it may be advisable to sit on a meditation cushion, called zafu. If you cannot cross your legs properly you may choose to sit on a chair or a firm cushion. Choosing the tailor`s posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate.
2. The Burmese posture
   The Burmese posture is a good alternative for the tailor`s posture. In this posture you put one heel against your body and the other leg in front of it. It depends on the suppleness of your legs whether your knees touch the ground in this posture. Touching the ground with your knees is good for your stability. If your knees do not touch the ground or if your back starts to ache it may be advisable to use a meditation cushion called zafu. From time to time you can shift the position of your legs if you like.
3. The Lotus posture
   It is said that the complete lotus posture is the best possible position for meditation. In this posture you sit like a rock or mountain firmly earthed to the ground, well balanced, symmetrical and with an attitude that radiates your aura. From a spiritual point of view this posture represents the connection between heaven and earth. From a practical point of view you can just meditate longer with a good posture. This posture is only suitable for people that are very flexible. If you experience a constant pain in your knees you should try one of the other postures to prevent permanent complaints as a result of this posture. The lotus posture can be practised completely or partly. In the complete lotus posture both feet rest on both upper legs in a crosswise position. The foot-soles point upwards. In the half lotus posture one foot lies crosswise on the other upper leg and the other foot lies on the ground just like in the Burmese posture or it lies under the other thigh. In the quarter lotus posture the left foot rests on the calf of the right leg and both knees rest on the mat.

What Should We Sit On During Meditations?
There are various ways in which we can sit while we are meditating. We can meditate on a chair, a cushion, a wooden stool, or just sitting on the ground. According to the ancient theories it is best to just sit on the ground because then you are firmly earthed. We make a connection with both the earth and heaven. We sit like a mountain, firmly nailed to the ground and we radiate balance and presence.

Sometimes it is said that it is good to look in the direction of the magnetic poles of the earth, so towards the north or the south. In our view it is not necessary to sit on the ground or facing the right direction. Do not make things too hard for yourself at first, experiment and experience the differences. On the other hand it is important to bring about a certain pattern in your posture after some time so that your body will recognise this posture as your meditation posture and will associate it with relaxation. This will help you to reach a deep state of meditation faster and with greater ease as soon as you start to meditate.

Unfortunately sitting on the ground without any support causes back problems for many people and this makes it necessary for many of us to sit on a chair or a cushion to meditate.

Meditating on a chair
Many people start with a posture that is too hard for them. It is best to start meditating while sitting on a chair. If you want to meditate in a chair take one with a straight back that is not too high. See to it that your upper legs and your lower legs form an angle of 90 degrees and let both feet rest flat on the ground. If you do not meet these requirements there is a good chance that your body will start to compensate and you will begin to sit crooked or with a hollow back. And this can lead to aches and irritations. If it is possible try not to let your upper body rest against the back of the chair. If we are supported we will have to change our position sooner or later because we are sitting in a position that is not natural. It may help to choose a chair of which the seat slightly slopes down. If you feel you have to lean against something, then that is not such a problem at first. But, the more we can sit straight without any support the better we will develop alertness and awareness.

Meditating on a cushion
Though sitting on a chair is a fine posture it does not feel so satisfactory as sitting on the floor. When we are sitting on the floor we feel better earthed. Many meditators sit on a special meditation cushion, called zafu, because sitting on the ground without a cushion often leads to back aches. The most important thing we should pay attention to when buying a zafu is the height. When the zafu is too high we will often sit with a hollow back and when it is too low we will have a tendency to bend. When you can sit up straight easily the height is all right.

What do we do with our Body when we are Meditating?
In Meditation, proper posture is very important. It involves the right positioning of the different parts of the body. In this section, know what to do with your body while meditating.

-What to do with the eyes
Seeing and observing through our eyes is one of our five senses which influence our meditation. When we look through our eyes we direct our attention outwards. Stress and tension often go together with restless eyes. When there is danger our pupils become wider, when we relax our pupils become smaller. Our eyes have a direct relation with the activity of our thinking. We can meditate with our eyes open or closed. We can also meditate with eyes that are half open. Experiment with the various possibilities and discover your own favourite eye position. Here is an outline of the various characteristics of the different positions of the eyes.

1. Closed eyes
   When we keep our eyes closed, it helps us to direct our focus more inward and we are not easily distracted by things or situations that we can see in front of our eyes. A disadvantage of closing eyes is that we will more easily start to daydream, to think or to fall asleep.
2. Open eyes
   Keeping our eyes open will help us to focus more on things that are taking place outside ourselves. This makes it easier to apply the technique and the philosophy of meditation in our normal daily lives. But, a good concentration is a necessary requirement. Both internal and external stimuli can distract you and this makes this position for many people a bit more difficult than the closed eyes position. If you prefer to meditate with your eyes open it may help to sit down in front of a wall or in very peaceful surroundings to minimise the risk of distraction. Keeping your eyes open is also useful in avoiding sleep during meditations.
3. Eyes half open
   The half open but staring position is a combination of the possibilities mentioned above. As we get more restless we close our eyes a little more and as we get sleepier we open our eyes more. This position is also called looking with a soft focus. Sometimes during your meditation your eyes will automatically open or close and that is fine. Those who wear glasses should do their own experimentation as regards the question whether they like meditating with or without their glasses better. However, meditating with your eyes open without wearing your glasses can cause sleepiness.

-What to do with your head
The position of the head is very important. Visualise as if a string is attached to the top of your head and that this string keeps your head in its position. The head should be well balanced and without any effort it should be suspended on top of your spine. The chin is a little drawn back and this causes the neck and shoulders to relax. If you draw back the chin too much and your head hangs forward this may make you sleepy and bored. If your head hangs too much backwards this makes your thoughts become more active and you become more restless. When you sit up straight with an outstretched neck it feels as if your head becomes more or less weightless. This means that it is important to be well balanced so that you can be aware of your thoughts without getting lost in them.

-What to do with your mouth, your jaw and your tongue
We often close our mouth slightly when we are meditating. This means that in general our mouth is closed without pressing the jaws together. The jaw is an area where tension easily manifests itself. When we relax we often see that the lower jaw more and more begins to droop and the mouth opens a little in the form of a circle. It looks a bit as if you get a lazy, soft look on your face. That is fine and a sign that you are relaxing. It is a good thing to keep your tongue against your palate. This means that it cannot start to roll and it also helps to stop your inner dialogue.

-What Do We Do With Our Hands
The arms are very heavy. When the hands do not rest on something the shoulders have to carry everything. During our meditation our hands rest on our knees or in our lap. As a result of this, the arms can relax. The tradition is to let the hands rest on the thighs or the knees with the tips of the thumbs and the forefingers of either hand touching each other in chin mudra. In the chin mudra position the Chi, Ki or Prana (energy) in the meridians is supposed to be able to stream freely to the fingertips and back through the arms. If you do not like this position then you let your hands rest in an open position on your thighs or knees.

The Dalai Lama and many monks often meditate in the position of meditative equilibrium. In this position you place your hands four finger-widths under your navel, the right hand on top of the left hand and you put your thumbs together in such a way that they form a triangle. The placing of the hands in this way has to do with the area in the body where the inner warmth is produced.

In magazines you often see pictures of hands in a prayer posture. Some people use this position before or after a meditation to express their gratitude for the session or for other things but this is certainly no obligatory part of every form of meditation.

It is good to experiment with various positions of your hands. In the long run it is important to get a fixed pattern in your posture so that your body will recognise this posture as a meditation posture and will associate it with relaxation. This will help you to get into a deep meditative state more easily and faster as soon as you start to meditate.

How to Deal with Physical Pain?
When you are meditating it is generally advisable to resist a first impulse to change your posture as soon as you experience physical pain. We direct our attention to the experience of the ache and try to welcome it as a challenge instead of something unpleasant. This gives us a chance to observe our automatic reactions and the process that we go through when our concentration is disrupted and we get irritated. Observe how the body and the mind react to each other. Learn to accept the aches and learn to stay relaxed in spite of the aches. If you accept the pain, the character and the intensity of the pain will change. If you cannot avoid it, then change your posture. Do this with great awareness. Starters in the field of meditation experience most trouble with aches in the back, the legs and the knees. The right meditation posture may be hard for them to put into practice because they have little experience with meditation. When you are a beginner do not make things too hard for yourself and do not hesitate to start meditating on a chair or a cushion. Realise that when you meditate more often in the course of time most aches will disappear.

Tip: When you regularly experience slight aches in your body while meditating it is advisable to do some stretch exercises before you start meditating.

Common Meditation Posture Mistakes
Mistakes that many people make in their posture:

1. A hollow back
   When the chair or the cushion is too high you easily begin to sit with a hollow back. So, adjust the height or put a book under your shoes so that you can sit up straight again. See to it that the tip of your nose and your navel form one vertical line.
2. A bulging back
   When the chair or the cushion is too low you easily begin to sit with a bulging back. So, take another chair or cushion or put a cushion on the chair to make your sitting position higher. See to it that the tip of your nose and your navel form one vertical line.
3. Your head hangs too far forward or backward
   If you draw back your chin too far and your head hangs forward you may get sleepy and bored. When you let your head hang too far backward your thoughts often become more active and more restless. The tip of your nose and your navel should form one vertical line and your ears should run parallel with your shoulders. Hold your head up straight with a chin that is a little drawn back and radiate alertness, acceptance and confidence.
4. You sit bolt upright on the basis of strength
   This is not a natural position. In the army, men are taught to walk up straight like real marines. Shoulders backward, chin up high and radiate strength. This way of walking up straight costs a lot of energy and few people can do it for a long time. There is also a natural way of sitting up straight. Sit down with the idea that the top of your head is hanging on a string and that your back is drawn straight from the head and the neck. In this manner we sit straight in a natural way and this posture does not cost us a lot of energy or strength.
5. Fighting against the inconvenience of your posture
   `What you resist persists.` View the discomforts like the passing by of a car or noise that distracts you when you are meditating. Observe how the body and mind react to each other. Learn to accept the discomforts and learn to stay relaxed while you are experiencing them. If you accept the ache its character and its intensity will change. If the ache is too painful, you can always change your position.
6. The hands are not supported
   When the hands do not rest on something the shoulders have to carry everything. The result is that the shoulders may start to hang forward, the back may become more bulging and it may get harder to relax. So relax your hands on your laps.
7. During the meditation we are no longer aware of the relation between the body and the mind
   When the mind is active the body responds. When the body draws our attention there is often something that happens in our mind. For instance, when we are bored the body often starts to sag. When we experience aches we often get easily distracted. In an optimum meditative state, the body and the mind are one. Be aware of the relationship and learn from it.

Meditation Postures – Choose your Meditation Style

We can choose from the tailor’s posture, the lotus posture and the Burmese posture.

There used to be a time when in the East it was quite normal to sit in the lotus posture Nowadays very few people are used to this posture and many people get backache or pain in their knees when they meditate in this position. If you find it difficult to cross your legs properly you may do better sitting on a chair or a firm cushion. Choosing the lotus posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate. If you suffer from backaches you had better start meditating on a chair or you might try to make the cushion or the seat a little sloping.

When we get more experience with meditating or if a good meditation posture comes natural to us it is advisable to meditate in a more traditional meditation posture. Traditional postures like the tailor’s posture, the lotus posture or the Burmese posture will eventually enable us to experience our meditations with even greater alertness and awareness. We sit closer to the ground, more symmetrical and the centre of gravity is lower. We can choose from the tailor’s posture, the lotus posture and the Burmese posture.

The Tailor’s posture
If you have enough flexibility in your knees, ankles and hips to be able to sit in the tailor’s posture this position is very suitable for meditation. The posture is stable and well-earthed. Unfortunately, not everybody can sit in the tailor’s posture. If this posture gives you backache it may be advisable to sit on a meditation cushion, called zafu. If you cannot cross your legs properly you may do better choosing to sit on a chair or a firm cushion. Choosing the tailor’s posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate

The Burmese posture
The Burmese posture is a good alternative for the tailor’s posture. In this posture you put one heel against your body and the other leg in front of it. It depends on the suppleness of your legs whether your knees touch the ground in this posture. Touching the ground with your knees is good for your stability. If your knees do not touch the ground or if your back starts to ache it may be advisable to use a meditation cushion, called zafu. From time to time you can shift the position of your legs if you like.

The Lotus posture
It is said that the complete lotus posture is the best possible position for meditation. In this posture you sit like a rock or mountain firmly earthed to the ground, well-balanced, symmetrical and with an attitude that radiates: this is me! From a spiritual point of view this posture represents the connection between heaven and earth. From a practical point of view you can just meditate longer with a good posture. This posture is only suitable for people that are very flexible. If you experience a constant pain in your knees you had better try one of the other postures to prevent permanent complaints as a result of this posture. The lotus posture can be practised completely or partly. In the complete lotus posture both feet rest on both upper legs in a crosswise position. The foot-soles point upwards. In the half lotus posture one foot lies crosswise on the other upper leg and the other foot lies on the ground just like in the Burmese posture or it lies under the other thigh. In the quarter lotus posture the left foot rests on the calf of the right leg and both knees rest on the mat.

12 Steps of Meditation

Twelve Principles of Meditation Just like any activity or task, learning to meditate entails practice and patience. You will not be able to meditate properly on your first try. For example, learning how to meditate is just like learning how to bake a cake. On your first try, you might have some doubts and questions on how to do it. You might find it hard to bake one. However, as you gain experience in baking a cake, you will realize that it is not that difficult. Eventually, you will be able to bake one with ease.

At first, meditating can be difficult for you, but when you practice regularly, you will get used to it and you will find that Meditation is not a hard thing to do.

To be able to meditate properly, you need to have a better understanding of what Meditation is all about. For that, we have Swami Vishnu-Devananda to thank for. He formulated the Twelve Principles of Meditation to help people understand the basic steps and stages of the practice.

Twelve Principles of Meditation:

1. Set aside a special place for Meditation.
2. Select a moment when your mind is free from everyday worries.
3. Using the same time and place each day, condition the mind to slow down more quickly.
4. Sit with your back, neck, and head in a straight line, facing north or east.
5. Tell your mind to remain quiet for the duration of your session.
6. Regulate your breathing – start with five minutes of deep breathing, then slow it down.
7. Establish a rhythmic breathing pattern – inhaling then exhaling for about three seconds.
8. At first, let your mind wander – it will only grow restless if you force it to concentrate.
9. Bring the mind to rest on the focal point of choice – either the Anja or the Anahata Chakra.
10. With your chosen technique, hold your object of concentration at this focal point throughout your session.
11. Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.
12. After a long practice, duality disappears and Samadhi, the super conscious state, is achieved.

One good thing about Meditation is that you can do it anywhere, as long as that place will help you concentrate and clear your mind throughout the session.

Meditate on a regular basis. It does not require much from you, it but can provide a lot of benefits. When you meditate regularly, your mind responds to what you ask of it once you start meditating. After some time, your mind will start to ask for this quiet time and meditating will become perfectly natural for you.