INTRODUCTION TO MEDITATION

Meditation is a really powerful tool for healthy living. It means different things to those of us who practice this discipline on a regular basis.

What is Meditation Really: I have been practicing meditation regularly for a lot of years, and I define it at its most elementary level as "stilling the mind chatter" that we all experience all the time. The goal is to reach the alpha state where the mind is quiet.

To some meditation is merely a tool to help them learn to relax. Today research has linked a regular practice of meditation to reduced levels of anxiety and stress, in addition to improved immune function as well as a host of other health benefits. Many physicians not only practice meditation themselves but recommend it to their stressed patients.

On the other hand meditation is a powerful tool for self-awareness, centering and spiritual development. Either of these two extremes - and anything in between - are worthy goals of meditation. The longer we practice meditation, however, the closer we tend to be drawn to the self-awareness and spiritual aspects.

It is very important to note that spiritual is not necessarily religious. I am not a religious person, in terms of practicing any religion, but I am a deeply spiritual person, and the longer I practice meditation the deeper it has taken me into developing spirituality.

I personally was not successful in my early attempts at meditation. It took me quite a few efforts to finally learn that I had a misconception of not only what meditation is, but I also had a misconception of what was supposed to happen when I meditated. Then when "nothing" happened I felt I had failed. I became convinced that I simply could not learn to meditate.

Actually thinking one cannot meditate is like thinking one cannot breathe! Meditating is a perfectly natural state, and everyone can do it. I suppose one of the first lessons I learned when I finally "got it" was that nothing is supposed to happen, or rather whatever happens is what is supposed to happen!

Here is a simple introduction to meditation :

Preparation: If possible, have a special place and time of day to meditate. Mid-morning is the best time of day for me, and I have a very comfortable swivel rocker in my bedroom where I have meditated for years. Remove your shoes; loosen any tight clothing, etc. before you begin.The very easiest and simplest approach to beginning meditation for anyone is:

Step 1: Begin with several very deep, slow breaths. Inhale deeply and exhale as slowly as possible. The breath is the key to relaxation, as well as going within.

Step 2: With eyes closed, relax your entire body by focusing your attention first on your face and head, neck, shoulders, arms, chest, abdomen, upper back, lower back, hips, thighs, legs, and finally feet.

Step 3: Then imagine a bright, white light entering the top of your head. Imagine that gradually it moves ever so slowly down your body, saturating each cell with the wonderful healing and rejuvenating light, following the pattern of your relaxation above. Imagine that the light is energizing, healing and rejuvenating every cell, system and organ of your body. After your entire body is saturated with the light, then imagine that in addition there is a halo of the white light surrounding your entire body, and that you are sitting in the center of that light. Bask in the essence of your entire body as a being of light.

Step 4: Then imagine that you are descending a beautiful staircase. With each step as you descend, allow yourself to relax more and more into that light. At the bottom of the stairs is a magnificent garden with incredibly beautiful trees, shrubs and flowers, and perhaps a fountain. Hear the sound of the water in the fountain, as it trickles into a brook that runs through your garden. Hear the sound of a breeze in the trees, and the birds chirping in your garden, perhaps a frog in the background. Now notice that there are comfortable places in your garden to sit (I see a white marble bench).

Step 5: After being seated, begin to repeat a mantra, a repeated word or phrase, silently to yourself. Examples are "OM," "I AM," I AM LOVE," "I AM ONE WITH ALL THAT IS," or whatever is meaningful to you. You may also just concentrate on your breath. The purpose of the mantra is to mentally focus on something so that you still the mind chatter that clutters our minds. I find "I AM LOVE" to be very effective. If you find your mind wandering to other thoughts, just gently bring it back to your mantra.

I suggest that you not go beyond Steps 1 through 5 until you are really comfortable with the process, and it becomes a habit. That may take weeks or months, perhaps even years. The more consistent your practice, the sooner you will develop the skill.

And also, please remember that you must be determined to stay with it until you "get it." Half an hour should be your goal, but when you first begin 15-20 minutes is a good goal, or perhaps just 5 minutes. You will develop the technique much more rapidly if you are able to have two meditation periods each day, in the morning and again in the early evening.

If you are a person who has a very difficult time relaxing and getting into meditation, you may make the first step just playing some lovely, relaxing background music, while you sit quietly and just listen. If you do that for half an hour, I’m sure you will learn to quiet your mind. Then you can move into Step 1 of this meditation guide.

Meditation is such an important self-healing tool. I hope each one of you find that healing place inside yourself. It is worth all the effort to get there.

There are also forms of moving meditations, combined with breathing patterns, which are centered around Qi Gong and/or Yoga, and which I highly recommend. We'll explore those in future blog postings.

I invite you to visit my home website, www.BettysHouseLifeAfterMS.com. There you will learn how I overcame Primary Progressive Multiple Sclerosis.