A Simple Way to Learn Meditation through Visualization
April 13, 2008
Maybe you’ve heard about using meditation as a means to reduce your stress. You want to give it a try, but it looks so difficult and overwhelming. Relax. Meditation is really only about focusing your mind, and there are lots of easy ways to perform this renewing form of contemplation.
The following visualization exercise will help you realize just how simple it is to meditate. The instructions aren’t hard to follow, and the 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 start, find a peaceful, secluded room, somewhere where you feel calm and quiet. Now seat yourself in a comfortable position, sitting straight with your spine relaxed but upright. Sit wherever you feel most comfy, either in a chair, on the floor, perched on a cushion, or on the bed. People frequently meditate sitting cross-legged on the floor, but if you find this uncomfortable or restrictive to your circulation, keep your legs extended. The important thing is that you’re relaxed.
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.
It’s essential that you minimize distractions so that your thoughts aren’t disturbed by the sounds of others in the house. A private room is critical to your success. If a thought tries to intrude, or a sound distracts you, just put it aside and come back to your visualization.
To achieve this kind of concentration and focus of the mind will take much practice. But in time, you will be able to visualize an object easily and naturally.
Learning to block out distractions and focus your mind will be accomplished much more quickly if you add visualization meditation to your daily routine. Soon you’ll be well on your way to a calmer, more relaxed state of being.
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