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Meditation

There are two common complaints I hear regarding problems with meditation. One is, "I fall asleep;" and the other is, "I cannot stop thinking." The first is usually a result of people laying down to meditate which is solved by sitting up, preferably without back support and on the floor

As for thinking, the goal should be to disengage the mind from thoughts, realizing that thoughts will come, but that you do not need to participate in the process. As soon as you realize you are thinking, let go of the thought. Undoubtedly, another thought will quickly pop up and you must let go of that one as well.

Gradually, over time, thoughts will space out and become fragmented to the point that you dissociate from them.

One last tip: Set realistic goals. Start meditating for only five minutes per day, but try to do it every day.

Some advice to get started:

  • Make an appointment with yourself for 10 or 20 minutes each morning or evening.
  • Find a quiet place and relax. Soft light and music can create an appropriate atmosphere.
  • Sit comfortably upright on the floor or in a chair.
  • Keep your eyes open, and, without staring, guide them on a chosen point somewhere in front of you.
  • Slowly withdraw your attention from all sights and sounds.
  • Become the observer of your own thoughts.
  • Don’t try to stop thinking, just be the observer, not judging or being carried away by your own thoughts, just watching.
  • Gradually they will slow down and you will begin to feel more peaceful.
  • Create one thought for yourself, about yourself; For example: I am a peaceful being.
  • Hold that thought on the screen of your mind, visualize yourself being peaceful, quiet and still.
  • Stay as long as you can in the awareness of that thought. Don’t fight any other thoughts or memories that may come to distract you. Just watch them pass by and return to your created thought, I am a peaceful being.
  • Acknowledge and appreciate the positive feelings and other positive thoughts which may spring directly from this one thought.
  • Be stable in these feelings for a few minutes. Be aware of unrelated thoughts.
  • Finish your meditation by closing your eyes for a few moments and creating complete silence in your mind.