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Dear
Rain,
I find it difficult to meditate, though I want to do it desperately. What is a good way to get started? Do you know of CD's or Courses?
Dear
Reader,
Congratulations! It’s wonderful that you are motivated to start a meditation practice. There are so many benefits of meditation including staying spiritually centered, better health, and clarity of mind.
I understand you are finding it a challenge to begin your practice.
Are you experiencing any of these three challenges?
1. You are sitting quietly and not feeling any spiritual benefits. You may be expecting too much too soon. I didn’t get powerful results from meditation for a long time when I started. Just relax knowing you are doing something positive for yourself. You are taking time out for you, a huge step for most women. So go ahead and enjoy the silence!
2. You are sitting and can’t seem to quiet your mind, creating feelings of frustration. Again you may be expecting too much. Learning to quiet your mind takes practice… that is why we call it a meditation practice. Let your mind go… allow the thoughts… smile at them and ask them to go away for awhile while you practice your meditation. Relax and expect them to come back… They will. Smile at your amazing humanness.
3. You are unable to
sit still at all. You may be sitting too long. Get rid of the
timer! Schedule your time to meditate
and then sit for as long as you want. Stand
up when you are done. Love the flexibility
of your mediation practice. You make the
rules.
A few other thoughts…
Let’s take a quick look at what meditation looks like to you. It can look different to everyone. I do find that most people believe meditation is a ritual of sitting for 30 minutes or more on a pillow, with the perfect quiet surroundings and wearing a robe. The problem is, most of us don’t have the robe, the pillow and especially 30 minutes of quiet in our home. Also, starting with a 30 minute practice right off the bat, is a sure-fire way to create frustration and lose your motivation.
Yes, it is fun to use CD’s and special courses and yet, if
it becomes a crutch, it makes it harder for you to keep up with it on your
own. Finding your own way is always better
for creating long-lasting results. Instead
of looking outside of yourself to start a self-care practice, why not start
with this powerful and simple technique.
The 1-Minute Mini-Meditation
Sit in a super comfy place, your favorite chair, on your bed, or on the floor on a big soft pillow. Now, take 3 deep belly breaths. Breathe in deep, allowing your tummy to expand out without your shoulders moving very much. Hold it.. 1…2…3… Exhale slowly, nice and loud. Let it all out! Repeat 2 more times. Now allow your breath to relax into a comfortable breathing pattern. What word is coming up for you? I use words like focus, love, peace, and joy. Allow your word to fill your mind. Feel it. Allow yourself to repeat it over and over or not. After 30 seconds, you are done!
As you practice this daily, you might just find an urge to stay silent longer and longer…
or you may not…
smiles and inspiration!
Rain
You can find out more about Rain and life coaching at her site -
Copyright 2008 by Rain Fordyce