For a basic meditation, try the method detailed below for 10-20 minutes:
1. Once you have Meditation Music.co.uk playing, sit in
an upright chair with your back straight and close your eyes.
Begin to breathe slowly, taking leisurely deep breaths,
holding each for a second or so.
2. Try to visualise a brilliant white light falling all over you.
Showering you like water and calming you as it saturates
your entire body. As you breathe out, imagine that you are
expelling any stress and anxiety. Spend at least 30 seconds
to a minute on this.
3. When you feel that you are sufficiently calm enough,
start to breathe normally. Try to focus on an imaginary spot
around four to five inches directly in front of you.
4. Now try to clear your mind of every thought. Concentrate
on your breathing. Perhaps focusing on the rising and falling
of your chest. All the time visualising the imagininary spot in
front of your eyes. It can sometimes be of help to repeat a
word in your head every time you breath out, such as
"peace" or "calm" or whatever word you feel like using.
When you are comfortable using the above method, you might like to read our editorial Meditation. An In Depth Explanation, which contains an alternative visualization process for more advanced meditators.
Meditation Music.co.uk broadcasts through Live365.com. All music streams from the USA and is licensed through the relevant bodies