A Simple Way to Learn Meditation through Visualization
Are you interested in trying out some meditation techniques to help you relax and relieve your stress? It may appear that meditation is a complicated procedure requiring lots of knowledge and skill, but at its core, meditation is just about focus and relaxation.
The following visualization exercise will help you realize just how simple it is to meditate. The instructions aren’t hard to follow, and this easy meditation exercise can be done easily in any comfortable location in your house.
You can meditate at any time throughout the day, but mornings are the ideal time. You’ll have fewer disturbances then, and since the day has just started, you won’t have so many distracting thoughts and feelings getting in the way.
Before you begin, you need to find a quiet, isolated room, somewhere where you feel peaceful and calm. Now settle yourself into a comfortable position, sitting upright with your spine relaxed but straight. You can sit wherever you want – on the floor, a chair, a cushion or the bed – as long as you’re comfortable. The typical posture is cross-legged on the floor, but if this isn’t comfy for you or is cutting off your circulation, you can keep your legs extended. The key here is comfort.
Now that you are seated, close your eyes and let your body relax. Stay like this for a couple of minutes in order to still your mind and loosen up your body.
Now you’re ready to start visualizing. Select an item to focus on mentally. This can be anything that appeals to you – a burning candle, a lovely flower, or a cloud. Think about this object and imagine its features. What color is it? What does it feel like when you touch it? Be aware of its shape. Then picture what it would be like to be that object.
Let your thoughts come effortlessly. Be aware of the object you have chosen to focus on and feel it becoming part of you.
The key to your success in this visualization exercise is to not let your focus be sidetracked by obtrusive thoughts or noises. If you hear something that distracts you or if you start thinking about your schedule for the day, just let go of the distraction and concentrate once again on your object.
To attain a high level of concentration and the ability to focus your mind will involve considerable practice. But through time, you should be able to visualize any object with little effort.
As you continue to meditate with visualization, it will be easier and easier to keep distractions at bay and concentrate on your object. And you will have achieved your goal of learning how to relax both your body and your mind.
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