The first stage of meditation is to stop distractions and make our mind clearer and more lucid. This can be accomplished by practising a simple breathing meditation.
- Sit in a comfortable position with your back straight and relaxed. Rest your hands in your lap, partially close your eyes and let all your stress and tension fall away.
- Turn your attention inwards and become aware of your breathing. Don’t attempt to control your breathing – just become aware of it, and follow the inhalation and exhalation of your breath.
- Gradually become aware of the sensation of the breath as it enters and leaves the nostrils. Focus on the sensation of the breath and try to forget about everything else.
- Remain focussed on the sensation of the breath. If your mind wanders away from the breath, immediately let go of the distraction and come back to the breath.
- Gradually your distracting thoughts will subside and you will begin to experience a sense of inner peace and relaxation. Stay with this feeling of mental calm for a while.
- “When the turbulence of distracting thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within” Geshe Kelsang Gyatso, The New Meditation Handbook www.tharpa.com/uk
Just by doing breathing meditation for ten or fifteen minutes each day, we shall experience a calm, spacious feeling in the mind and many of our usual problems will fall away.
For guided meditations downloads please visit www.daily-meditations.com