Meditation Guide by Colin Cook


Meditation

A Guide for Beginners

Written by Colin P. Cook

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Meditation


Table of Contents:

Introduction

What is Meditation

Benefits of Meditation

Physical Relaxation

Progressive Muscle Relaxation

Progressive Relaxation

Toe Tensing

Self Foot Massage

Deep Breathing

How to Meditate

Meditation Position

Falling Asleep During Meditation

Clearing the Mind of Chatter

Keeping the Mind Busy

Be Patient and Understanding

Being in the Moment

Meditation Basics

Meditations for Beginners

Spontaneous Meditation

Foundational Meditation

Mantra Meditation

Instant Meditations to Go

Breath Gratitude Meditation

Five, Five, Seven, Five Meditation

Meditation with Counting Visualization

Digital Clock Counting Meditation with Visualization

Point of Focus (Short) Meditation

Point of Focus (Long) Meditation

Practical Tips to Help Quiet the Mind






Meditation


Do you find the very thought of meditation daunting?

If so, you are not alone, for meditation in itself is not easy to define. It includes many

different techniques and practices that cross a great many traditions, and for those with no

previous experience, the concept of meditation can be overwhelming and difficult to

understand.

If this sounds like you, then the information contained within this document will serve as

a guide and introduction to the practice of deep relaxation and meditation. It will help

clarify what meditation is and why it is so beneficial to your health and well being, and it

will demonstrate how someone with no previous experience can begin the practice of

meditation without overwhelm and without the confusion so often associated with it.

What is Meditation?

In the simplest of terms, meditation is the training of the mind to induce a state of

consciousness that brings about some intended benefit to the person involved in the

practice.

This benefit can be as simple as promoting a sense of deep relaxation, or as complex as

contacting spiritual guides, building internal energy, receiving psychic visions or

becoming closer to Source (God).

Meditation can also be helpful in the development of pure emotion such as compassion,

forgiveness, generosity, patience and love, and over time… help one achieve effortlessly

sustained single-pointed concentration and an indestructible sense of well-being.






I am always

Without I.

So where is the one

Who acts or enjoys?

And what is the rising

Or the vanishing of thought?

What is the invisible world,

Or the visible?

In my heart I am one.

What is this world?

Who seeks freedom,

Or wisdom or oneness?

Who bound or free?

-Ashtavakra Gita






Benefits of Meditation

We‟ve all heard about the „stress relief benefits‟ of meditation, and stress relief is

perhaps the single most important benefit of meditation for beginners.

For starters, meditation can stop the „stress response‟ in its tracks by slowing the heart

rate, calming and regulating breathing and reducing cortisol levels. Cortisol is an

important hormone secreted by the adrenal glands. It is involved in proper glucose

metabolism, regulation of blood pressure, insulin release for blood sugar maintenance,

immune function and inflammatory response.

Small increases in cortisol are beneficial for a quick burst of energy, to lower sensitivity

to pain, boost memory function or when our immunity is threatened. It also helps in the

maintenance of homeostasis within the body. So cortisol is an important part of the

body‟s natural response to stress.

Unfortunately, the life style so many of us choose, in combination with the hectic world

and high-stress culture in which we live mean the body‟s stress response is being

activated far too often, and what results is… chronic stress due to the body not having

the chance to return to normal.

It‟s this prolonged elevated level of cortisol in the bloodstream that has been shown to

have such negative effects as:

Impaired cognitive performance

Suppressed thyroid function

Blood sugar imbalance leading to Diabetes, Hyperglycaemia and Hypoglycaemia

Decreased bone and muscle density

Higher blood pressure and certain types of Heart Disease

Lowered immunity and inflammatory responses in the body

Increased abdominal fat leading to heart attacks, strokes, metabolic syndrome,

and cholesterol imbalances

In order for cortisol levels to remain healthy, the body‟s relaxation response should be

activated immediately following any abnormal stress response. This is best done by

learning to relax your mind and body with any one of a number of relaxation and

meditation techniques.

Additional „positive changes in lifestyle‟ will enhance the benefit of regular meditation,

help in relaxing the body and mind, and in turn contribute to maintaining healthy cortisol

levels.






Physical Relaxation

Before attempting meditation for the first time, it will be helpful to ‘learn how to fully

relax the body and release any residual tension’ that may be present.

Meditation always begins by relaxing your body first, for only then will your mind be

willing to meditate.

The practice of physical relaxation, in itself, has many health benefits. These benefits

include and are not limited to:

Slowing your heart and breathing rate

Lowering blood pressure

Increasing blood flow to major muscle groups

Reducing muscle tension and chronic pain

Improving memory, focus and concentration

Reducing negative emotions such as anger and frustration

Boosting confidence and self esteem

Improving the ability to deal with difficult circumstances

Physical relaxation also serves as a useful „pre-meditation‟ practice that will make it

easier to achieve a meditative state and enhance the overall meditation experience.

What follows are a few relaxation techniques that are quick and easy to learn, and equally

easy to use and incorporate into your meditation routine. The idea is to identify one that

works for you personally and then use it to physically relax the body by releasing any

residual tension immediately before doing your meditation.

Progressive Muscle Relaxation (PMR)

This is a technique developed by American physician Edmund Jacobson in the early

1920s to help reduce anxiety by alternately tensing and relaxing the muscles of the body.

Muscle tension accompanies anxiety, so it follows that one can reduce anxiety by

learning how to fully relax the muscular tension associated to it.

PMR remains popular among modern physical therapists, and is an ideal technique for

anyone suffering from muscle tension and anxiety. It is also a very effective way to relax

the body in preparation for meditation.

Beginning with your feet and working your way up to your head, or vice versa, PMR

involves the tensing and relaxing of each muscle group in the body. As you address each

group of muscles, become acutely aware of how it feels to let go of the tension.

Sit in a comfortable chair with your back straight and your feet flat on the floor.


Begin PMR by first focusing on your breathe. With each breath become aware of

how your body feels. Notice where there is tension and on each exhalation, let go

of that tension.

As you progress through the different muscle groups, tense the muscle for 10

seconds and then let go. Then give yourself 15 to 20 seconds to relax and take

notice of how the muscles feel.

Although the idea is to experiment for yourself, some example muscle groups to

tense and relax are: clenching your hands and fists, flexing your upper arms by

showing your biceps, tensing your forehead, raising your eyebrows, squeezing

your eyelids shut, pressing your shoulders back, shrugging your shoulders, pulling

in your stomach muscles, arching your back, tightening your buttocks, and curling

your toes.

The most important point of this exercise is to notice the difference between

tensing the muscle and letting it go.

Progressive Relaxation

With practice, this popular relaxation technique can be used to induce a deep sense of

physical relaxation within a few seconds. Although it‟s easy to learn, it‟s generally pre-

taped as a guided relaxation. You can create your own guided relaxation tape by

recording the following instructions while reading them slowly and leaving a short pause

after each one.

Sit comfortably and gently close your eyes. Take three deep breathes in through

your nose and exhaling slowly and completely through your mouth.

Starting with your toes and progressing upwards to your ankles, feel your feet.

Sense their weight at the bottom of your legs and how they rest on the floor.

Consciously relax them and allow them to sink into the Earth below.

Feel your knees and how they are a part of your body. Sense their weight.

Consciously relax them and feel them sink down into the Earth below.

Feel your upper legs, thighs and buttocks. Feel their weight and how they are part

of your body. Consciously relax them and feel them sink into the Earth below.

Feel your abdominal and chest area. Feel how they move in rhythm to your

breathing. Feel your heart beat. Consciously release any tension you feel and

allow them to relax fully and completely.

Deepen your breathing slightly and feel your abdominal area and chest sink deep

into the Earth below.

Feel your fingers and hands. Sense their weight at the end of your arms. Move

them ever so slightly and then consciously relax them fully and completely,

releasing any tension while allowing them to sink down into the Earth below.

Feel your arms and shoulders. Sense their weight and then consciously release

any tension and relax them, while feeling them sink down into the Earth below.

Feel your neck supporting the weight of your head. As you take a breath and

exhale sense that weight relaxing and releasing as it sinks down into the Earth

below.


Feel your head and its weight as it now floats unsupported. Consciously relax

your scalp from top to bottom and from front to back. Feel the tingling sensation

of blood as it flows just below the surface. Relax and release, and allow you‟re

the weight of your head to sink down into the Earth below.

Feel your mouth and jaw. Consciously unclench your jaw as you relax and release

fully and completely. Feel your eyes and sense if there is any tension.

Consciously relax your eyelids and feel any tension slide off of them.

Feel the rest of your face, your cheeks, forehead and eye browses. Consciously

relax them and feel the tension slide off and down into the Earth below.

Mentally scan your body from head to toe and consciously relax and release any

tension you find, while feeling your entire body sinking further into the Earth

below.

Toe Tensing

Although this is a shortened version of the PMR technique outlined above, it is still very

effective in helping to induce physical relaxation throughout the body. As you‟re

alternately tensing and relaxing your toes, you‟re drawing tension from the rest of the

body. Give it a try. It might be just what you need to bring about a profound sense of

physical relaxation and release.

You can do this sitting or lying down. If you do it lying down and your intention is to

meditate immediately afterwards, be sure to move to an upright sitting position when

done.

Close your eyes and put your attention on your toes.

Pull all 10 toes upward toward your face and count to 10 slowly.

Relax your toes and count to 10 slowly.

Push all 10 toes downward toward the floor and count to 10 slowly.

Relax your toes and count to 10 slowly.

Repeat the above cycle 5 times and notice how you feel.

Self Foot Massage

Reflexology is one of the most physically relaxing experiences one could ever be

indulged in. Unfortunately, having access to a reflexologist as part of a daily meditation

routine, is probably asking a little much.

A good alternate is a „self foot massage‟, it‟s always available and it‟s free. Of course if

you have someone available to do it for you, then all the more power to you.

Get yourself comfortable in a chair and get started. You can use a foot lotion if you wish,

although reflexology is most effective when there‟s some friction. It‟s really a matter of

personal preference. If you do use lotion, it‟s recommended you use an aroma therapy

based herbal product that is designed specifically to help relax and release tension in the

body.


Rest one foot on the opposite leg and put one hand on top of the foot while the

other hand is closer to your toes. Begin stroking your foot from your toes to your

ankles and back, and improvise, being sure to massage the underside of your foot.

Support your foot with one hand and make a fist with the other, then with a

circular motion massage the sole of your foot with your fist.

Support your foot with one hand while working on each toe individually. Squeeze

and gently twist and stretch each toe consecutively.

Stroke your foot around the ankle with your fingertips, up toward the leg and then

back to your toes. Finish by stroking your entire foot once again.

When you‟re done, swap feet and be sure you‟ve spent at least three minutes on

each foot.

If you find sensitive, tender or sore spots along the way, that‟s generally an indication of

the need for attention. Be gentle and spend a little extra time when your body is calling

out to you.

Deep Relaxation Breathing

There are many different breathing techniques that have been devised to help with

physical relaxation. Here we will focus on just one, a deep breathing technique

traditionally used in martial arts and yoga to help induce relaxation.

By concentrating on our breathing, we allow the rest of our body to relax itself. Deep

breathing is a great way to relax the body and get everything into synchrony. Relaxation

breathing is an excellent way to prepare for meditation.

If you are doing this in preparation for meditation, it should be done in an upright

sitting position.

Slowly relax and release the body as best you can. You can use any one of the

relaxation techniques described above to do so.

Inhale slowly through your nose. You want to fill the abdominal and lower chest

area first, then the middle and top part of your chest and lungs. It‟s important to

do this slowly over 8 to 10 seconds.

Gently hold your breath for two seconds, then quietly and easily relax and let the

air out. Wait a few seconds and then repeat the cycle.

If you get dizzy, you‟re overdoing it and should slow down.

It can be helpful to enhance this exercise with the use of imagery. Imagine

yourself floating in the ocean on a warm sunny day. Imagine yourself rising up

with the swells as you inhale and then sinking down into the waves as you exhale.

You can continue this breathing technique for as long as you like. It is also very effective

at bed time to help you fall asleep.






How to Meditate

Fortunately for beginners, there are a great number of different types and styles of

meditation in which to try. If you find it difficult to achieve a meditative state using one

technique or variation, there are always others to experiment with until you find one that

resonates with you.

Here is more good news if you are new to meditation… Meditation should always be

easy and relaxing, even for beginners… so relax!

Meditation Position

Although comfort during meditation is important in order to ease any potential physical

distraction, it‟s not necessary to sit cross legged or in some even more bizarre and

unfamiliar yogic position.

It‟s true that experienced students of meditation often sit on the floor with legs crossed,

spines straight and bodies relaxed. It looks impressive and they may even make it look

easy, but as a beginner it is not easy and it is not recommended.

By all means, try it if you like, but chances are your knees will ache, your back will

slump and become very uncomfortable, and your mind will soon become so preoccupied

by the physical discomfort that you will be anything but relaxed.

Physical discomfort is a distraction that will defeat the purpose of meditation. Being

successful with meditation may not require you to sit like a master, but you do have to be

comfortable for meditation to be effective. That‟s why a straight-backed chair, couch or

bench works best for most applications and will greatly improve your success-rate.

Falling Asleep During Meditation

While comfort is important, falling asleep during meditation also defeats the purpose. So

lying down in bed and reclining in your recliner should be avoided. Ideally you want to

be comfortable enough to sit for 10 to 20 minutes with your spine straight and your entire

body relaxed.

It‟s also important to be sure the room or outdoor space is a comfortable temperature, and

your stomach is neither empty nor full. The point is to avoid such physical needs and

distractions during meditation.

Clearing the Mind of Chatter

The greatest challenge meditation poses for beginners is clearing the mind of „mind

chatter‟. After all, we live busy lives, right? We are on the go from the time we get up


until the time we go to bed. We have family and friends, work, school, radio and TV,

advertising and deadlines.

We have things to plan for the future, things to do in the present and things to

remember from the past.

My goodness, why wouldn‟t it feel unnatural to quiet the mind? Our minds simply are not

used to being quiet, so it‟s perfectly natural to feel resistance when attempting to clear the

mind for the first time.

Clearing the mind is going to take some practice, and understanding a few simple

things can really help.

Like learning any other skill, meditation is going to take some time to master, but that is

no reason to avoid doing it. Besides, the sooner you start, the sooner you will begin to

reap the rewards, and the nice thing is that you don‟t need to be a „meditation master‟ to

enjoy some of the most important benefits… like Better Health and a more Relaxed

State of Being.

The most important first step is to understand and accept these truths. Once you do, you

will find meditation to be easier to learn than you ever imagined, and you will find that

meditation feels natural because a calm and relaxed state of being is more natural than

being in a state of chronic stress.

Even a very basic understanding of the process of meditation helps quiet your mind

automatically, because it quiets your „inner critic‟ and the „negative self talk‟ you have

come to associate to it.

Especially that inner dialogue questioning whether or not you are doing it right!

Keeping the Mind Busy

Keeping the mind busy is how you keep it focused and from wandering off into an

endless stream of mind chatter. You can prove this to yourself by simply trying to sit and

have „no thoughts‟. It‟s virtually impossible for the average person.

Instead, give that busy brain of yours something to focus on like your breath, a mantra or

some guided imagery. With practice you can even use that endless stream of thoughts to

keep your mind focused.

Be Patient and Understanding

You‟re going to fidget and your mind is going to wander. It‟s something we all go

through when we first begin to practice meditation. That‟s why it‟s called a „practice‟,

because it takes practice to master!


The secret is to allow and release. If you have an itch, scratch it and get back to breathing

or to repeating your mantra. If your mind wanders off every third second, simply bring it

back into focus on the fourth. Remember, it is natural for the mind to wander and it‟s

perfectly natural to feel the need to scratch an itch.

You‟ll find that in time, all the distractions to deep meditation will begin to lessen. But

you have to start somewhere or you‟ll never get there, and the beginning is always the

best place to start any new endeavour.

So carry on with these „basics of meditation‟ and be sure to practice all the meditations

ahead. That way you‟re sure to enjoy the many benefits of a regular sitting meditation

practice.

Being in the Moment

Virtually everyone has been involved in activities that allow you to 'be in the moment'

without any conscious mental effort or thinking. Certain types of exercise such as yoga or

tai chi, and activities such as walking in nature and gardening can help get you into a type

of meditative state.

Being able to identify with and understand this naturally occurring form of meditation

called „mindfulness‟ will help the beginner become familiar with maintaining a quiet

mind and staying in the moment.

As you begin doing the meditations ahead, remember to stay focused on what you're

doing and be fully „in the moment‟. When you notice your mind beginning to wander,

which it will, simply thank yourself for noticing, remind yourself that it‟s OK and

expected, and then very gently return your attention to the present moment.

With practice, you‟ll find that staying focused and in the moment will become easier and

easier… Good luck!

Meditation Basics

The basics of meditation and relaxation are really quite simple.

Begin by choosing a quiet space free of distraction. This must be a place where you feel

comfortable, safe and at peace. Ideally you want to make this your regular meditation

space where you can be free from distraction twice a day.

Meditation can be 20 to 30 minutes in duration, or it can be a little as a few minutes. In

time you will learn to take advantage of opportunities during the day to take short

meditation breaks. Not only will these short breaks bring peace and calm to your day, the

benefits of meditation are cumulative… so experiment every chance you get!


When learning meditation for the first time however, it is best to maintain a routine

where you meditate twice daily, at the same time each day, for 10 to 15 minutes.

This is most beneficial when done in the morning before breakfast and again in the late

afternoon or early evening before dinner. As you become more experienced, you may

find it quite comfortable to meditate for a full 20 to 30 minutes twice a day.

Make your meditations a daily habit.

If your intention is to make meditation a permanent addition to your daily routine and

lifestyle, it‟s suggested you perform your „twice daily‟ routine for at least 30 consecutive

days. If you should miss a day, then begin your 30 days once again from day one. This

will greatly increase the chance that you will make meditation a positive and permanent

part of your daily routine.

_____________________________






Meditations for Beginners

The following meditations will take you on a natural progression from ‘spontaneous

meditation’ to ‘instant meditations’ you can take with you and use any time and any

place you happen to be.

Spontaneous Meditation

Because meditation begins by relaxing your body, „spontaneous meditation‟ is a natural

continuation of the relaxation exercises outlined above. It can be achieved easily and

naturally, and is the perfect starting point for anyone new to meditation.

Spontaneous meditation is when you spontaneously shift from „thinking‟ to „resting

blissfully‟ in your heart space. It‟s when time seems to stand still and you feel totally

connected to your source of love, harmony, wisdom and creativity.

Athletes refer to this state of consciousness as ‘Being in the Zone’, and this type of shift

can help even seasoned meditators achieve deeper states of meditation.

Sit comfortably straight, with correct posture.

Relax your neck muscles by gently moving your head in very small circles.

If your shoulders are tight, lower and roll them a few times to loosen them up.

Ground your body by sitting firmly on the chair, and shifting your weight if

necessary to become more centered and comfortable.

Stretch out your arms and legs, and then align them once again.

Using whatever method works best for you, relax from head to toe, and release

any stress or tension in your body. Take your time, and do this by breathing two

or three times „in to‟ each stress or discomfort.

Now begin to „breathe mindfully‟ by putting your attention on your breath. You are not

trying to control your breath. You are simply observing it with acceptance and affection.

This is much like watching snow fall during a winter storm.

Whatever it is, take notice and understand that it‟s just the way it‟s meant to be in this

moment… so let it be.

Now that your body is fully and completely relaxed, a more formal meditation will be

easy. Continue observing your breath, and once you have experienced slipping in and out

of „spontaneous meditation‟ naturally, you will be ready to move on to the following

meditation for beginners.

Foundational Meditation


This simple meditation technique will serve as a solid foundation for more advanced

meditations such as those incorporating a mantra, visualization or intended purpose to

achieve a specific result.

Begin by closing your eyes and rolling them upwards toward the point just between and

above your eyebrows. This is known as your „third eye‟ and will immediately help to

induce a sense of calm over the mind.

“The third eye (also known as the inner eye) is a mystical and esoteric concept

referring to a speculative, invisible eye which provides perception beyond ordinary

sight”.

Breathe in deeply through the nose and out through the mouth, keeping your breath deep

and complete… yet natural.

Don‟t force your breath in any way, simply become aware of its natural rhythm.

Be aware of the sensation of relaxation as your breath becomes deeper and

slower.

Bring all of your attention to your breath and do your best to keep it there.

Hear and feel your breath as it comes into your body through your nose and out of

your body through your mouth.

Be mindful of the pause in between each breath.

As you continue focusing on your breath in this manner, you will begin to notice the

„mental chatter‟ slow down and even subside from one moment to the next. When your

attention wanders from your breath, don‟t be discouraged, this is natural and to be

expected, simply bring your attention back to your breath as if nothing has happened.

Too much effort or resistance is futile and defeats the purpose of meditation, so do your

best to stay calm and relaxed at all times, but without doing. When your attention

wanders and your thoughts begin to flow naturally, allow it until you can gently bring

your attention back to breath, for it is your breath that you are to be focused upon.

Not every meditation is going to be the same. One day your mind will be very serene, the

next more turbulent. Both are good, as is the case with meditation. If your mind is

particularly busy, accept that and move your attention back to breath. Some days will be

more challenging, but when done correctly, there is no good or bad in meditation, only

the experience in the moment.

Stick with this simple meditation as a daily practice and you will soon develop the ability

to focus for longer periods of time. Once you do, you can begin experimenting with more

advanced forms of meditation involving mantras, visualization and intended purpose.

Mantra Meditation

Begin as you did in the „foundational meditation‟.


Sit comfortably with your back straight and your eyes closed.

Relax your body fully and completely, turn you eyes upward slightly to your third

eye and begin focusing on your breath.

Breathe deeply yet naturally, and begin repeating your mantra as you exhale.

What is a Mantra?

A mantra is a word or phrase you repeat during meditation. The idea is to keep the mind

focused on the mantra by subvocalizing it on exhalation, thus keeping mind chatter at

bay. Although a mantra is generally sacred in nature, there are a number of common

mantras in use today.

Ah (ahh) – Said to be the sound of God, it is used as a seed mantra for

manifesting thoughts into the physical world. Begin by chanting or repeating this

mantra, then visualize whatever it is you'd like to manifest. See it clearly and then

repeat the mantra again until your visualization has been penetrated with the

mantra.

Om (ohm) – The most well known of all mantras. Om is the representation of the

Supreme Being. The past, present and the future are all included in this one

sound. Meditation on this sacred syllable is said to satisfy every need and leads to

liberation.

I Am That I Am – One of the Hebrew Torah‟s most famous lines. It is the

response God used when Moses asked for his.

I love you. I‟m sorry. Please forgive me, Thank You – A very powerful

Ho‟oponopono (Hawaiian) Mantra that has become quite popular in recent years.

These are just a few examples of the many different mantras in use today.

Mantra meditation can be very powerful, even when using a very simple mantra like „I

Am‟, or „Ahh‟. Because you are concentrating your attention on the mantra, it is much

easier to keep your mind fully engaged in the meditation rather than having your attention

wander.

Although there are many ancient and modern mantras alike, you can actually create your

own if you are so inclined.

Creating Your Own Mantra

Your mantra needs to be a name or sound that uplifts you both spiritually and

emotionally, and helps you keep your focus during meditation. A common method for

creating a personal and unique mantra is to create it from two separate sounds. When

repeating it during meditation, you will start with the first sound and finish with the

second.


The first part of your mantra can be determined by imagining the sound of „what would

calm you‟ when you hear it. It could be the sound of waves splashing against the sea

shore, or the sound of a cool breeze blowing on a warm summer night. The idea is that

you come up with something meaningful and personal to you.

The second part of your mantra could be the sound that You make when you are content

such as the sound… „ahhh‟. Again, this is your own personal mantra, so give it some

thought. Together the sounds must induce a sense of „calm contentment‟.

Once you have decided on the two sounds that will make up your mantra, you‟ve got to

determine when to say it, on your exhalation or invalidation. Most people find it most

natural to repeat a mantra on exhalation, but for some it will be on inhalation.

The best way to determine which is right for you is to meditate for one week repeating

your mantra on exhalation and then one repeating your mantra on inhalation. When done,

compare the two and determine which feels the most natural.

Instant Meditation

Imagine a meditation so quick, easy and simple you can practice it anywhere and

anytime you feel anxious, stressed or upset.

Well, it‟s easier than you think. Once you‟ve had a little experience with the „relaxation

techniques‟ and „foundational meditation‟ outlined above, you will find it quite effortless

to master these „Instant Meditations on the Go‟.

Breath Gratitude Meditation: This is more of a breathing exercise than a meditation,

but it is a fine line at times between the two. This „Breath Gratitude Meditation‟ can be as

short and sweet as you have time for, and it can be very effective for grounding and

inducing physical relaxation.

Take a long deep breathe.

Say thank you as you breathe out.

Repeat this five times.

Five, Five, Seven, Five Meditation: Here is another easy breathing meditation that can

be done anytime, anywhere.

Breathe in to a five count.

Hold for a five count.

Breathe out for a seven count.

Repeat five times.


Meditation with Counting Visualization: This is a very powerful, yet simple meditation

that incorporates visualization to help maintain focus.

Sit comfortably with your back straight, close your eyes and look upward to your

third eye.

Using a relaxation method of choice, take a moment to relax your entire body.

Inhale deeply, and then exhale while visualizing and counting the number 1.

Inhale deeply, and then exhale while visualizing and counting the number 2.

Continue breathing, counting and visualizing this way until you reach the number

10.

Continue doing the same backward from 10 to 1.

Repeat as many or as few times as necessary or desired.

If thoughts distract you or your attention wanders, simply clear the mind without

judgement and start over again at the number 1.

Digital Clock Counting Meditation: Visualize the face of a digital clock with 24

seconds showing. Now, beginning at the number 24 and counting down one second at a

time, count each consecutive number to yourself as you see the number change in your

mind‟s eye.

When your mind wanders, and it surely will, simply begin your countdown once again

from the number 24.

Once you are able to count down consecutively from 24 to 1 without your mind

wandering, you will understand the true meaning of entering a state of „single point

awareness‟.

Point of Focus (Short) Meditation: When you find yourself struggling, stressed, angry,

upset or anxious and you are in a busy or public place… try this simple „Point of Focus

Meditation‟ to bring yourself back to a state of calm.

Select an object within view and look at it for a moment.

For just a few minutes concentrate fully on the object.

During this time the object is all that matters.

If your mind wanders, gently bring your full attention back to the object.

After a few minutes, check in on yourself and see that you feel calmer, relaxed

and grounded.

Point of Focus (Long) Meditation: Most of us spend our day multi tasking and running

around from one situation to the next. Without a routine that allows time for regular

meditation and/or physical relaxation it‟s easy to find ourselves tired and feeling used up

by the end of the day.

The following „point of focus‟ meditation is the solution.


Take a few minutes and stop what you‟re doing. Find something in your

environment that is pleasant to look at. It can be a photo, a piece of art or an

object of affection. Do this outside or through a window if possible, as nature is a

wonderful way to ground ourselves.

Once you have something selected, gaze at it and listen. Don‟t analyze it or listen

to the voices in your head, but rather listen to the sounds in the world around you.

As soon as you catch yourself identifying with or evaluating a sound, move on to

the next one.

Begin to smell the world around you. Breathe slowly and deliberately and see if

you smell anything new that you‟ve not previously noticed. Again, once you

begin to identify with or judge an odour, gently move on to the next one.

Feel your body and the air circulating around you. Feel the support of whatever

you‟re sitting or standing upon.

Allow yourself to float on a wave of sensory awareness, veering gently away from

any attempt to categorize, assess or identify with anything. As you breathe in, say

„I‟, and as you breathe out, say „Am‟.

This is a wonderful way to keep yourself grounded, relaxed and connected during the

day, and you can do it for a few seconds, or you can do it for a few minutes… it‟s up to

you.

Experiment with different affirmations riding on the cusp of your breath.

Just Be… Relax and Release… Love and Let Go.

Using whatever affirmation resonates with you in that moment is perfect.

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Practical Tips

To Help Quiet the Mind

Meditation involves quieting the mind by focusing 100% of your attention onto one

thing. Your point of focus can be as simple as your breath, a mantra or counting numbers.

Although this sounds like an easy thing to do, it can be quite challenging at times, which

is why so many people that try meditation never actually succeed at incorporating it into

their daily lives long term.

This is unfortunate, as regular meditation brings with it so many positive benefits. So

what we‟ve done is include the following tips and suggestions on… how to quiet the

mind and create a mindset that is conducive to the regular practice of meditation.

Hopefully this will help you on your journey to a life long practice of meditation and the

peace in your heart it brings.

Create a Permanent Meditation Space in Your Home: Pick a specific room in your

home to meditate. It must be a room separate from where you work, exercise or sleep.

Place candles, items of affection and other spiritual paraphernalia in the room to help you

feel relaxed, comfortable and at ease.

Put up the Do Not Disturb Sign: The single most common mistake made by beginners

is not insuring peaceful practice conditions. If you have it in the back of your mind that

the phone might ring or your kids may show up home from school, you will not be able

to stay focused and you won‟t be able to attain a state of deep relaxation.

Always ensure that you will not be disturbed during your meditation.

Take a Moment to Stretch the Body: Before you begin your daily meditation, take a

moment to stretch your entire body. This only needs to take a minute or two. Stretching

loosens your muscles and connective tissues and will allow you to sit more comfortably

in meditation.

Stretching is also a great way to begin the process of ‘going inward’ as it brings

attention to the physical body.

Learn to Relax the Body: Begin with the relaxation exercises provided, and then move

on to the focused breath meditations. This is the easiest way to become familiar and

comfortable with the relaxation and „stillness of mind‟ necessary for success.

Don’t be Afraid to Make Adjustments: It‟s not always easy to be comfortable sitting

still, and for anyone new to the practice of meditation, the slightest physical movement

can sometimes transform a frustrating meditative moment into one of renewal.


Subtle changes in body position may be barely noticeable to an observer, but they can

mean everything for your meditation practice.

Be Aware of Your Individual Body Parts: This is particularly important for beginners

and when a meditative state first starts to take hold. Once the mind begins to quiet, put all

your attention to your feet and then slowly and systematically move your way up the

entire body.

Include your internal organs along the way and feel the blood flowing as well as the

breath moving in and out of the body.

Use a Candle as a Point of Focus: Meditating with your eyes closed and turned upward

toward your „third eye‟ can be challenging for some, especially those new to meditation.

Using the flame of a candle as your point of focus can be very powerful as it allows you

to strengthen your attention with a visual cue.

Meditate with a Loved One: Doing it together is always more fun, and meditation is no

exception. Meditating with a partner or loved one can improve your practice and comes

with many wonderful benefits. Make sure you both understand the ground rules ahead of

time, and then enjoy.

Meditate in Early Morning: The expression, „the early bird gets the worm‟, could have

been written with morning meditation practice in mind. Without a doubt, early morning is

one of, if not the best time to practice. It‟s quieter, your mind is not filled with the usual

clutter, and there is less chance you will be disturbed.

One of the best things you can do is make it a habit to get up half an hour earlier in the

morning and meditate.

Generate Moments of Awareness During the Day: This is something you can do more

often than you may realize. That‟s why we‟ve included the section with several „Instant

Meditations‟. They are easy to master, so when you have a few moments during the day,

you can close your eyes or focus in on an object of affection and clear your mind, relax

and be grounded once again.

Finding your breath and ‘being present’ in the moment while not in a formal practice is a

wonderful way to evolve your meditation habits.

Learn more about Meditation: Go to the library or book store and read a book on

meditation. Do some research on the Internet, there is lots of information out there and

much of it is free. Practice and experiment with as many different types of meditation as

you can. They are all different and some will resonate with you more than others.

Try Meditating to Relaxing Music: It‟s true that a deep meditative silence is not likely

to be achieved while listening to just any music. There are however, chants, crystal

bowels and sound tracks specifically engineered for the purpose of meditation. If you


have a favourite piece of music in mind that is relaxing for you, what do you have to lose

for giving it a try?

Meditation doesn’t always have to be deep. It all depends on your intended purpose in

the moment. Listening to a relaxing sound track might be just what the doctor ordered to

bring relaxed clarity and to break up the regular routine.

Try Guided Meditations, Clearings and Healings: Again, go online because there are

as many different takes on meditative clearing and healing as there are practitioners

offering. Many of them even have free sample downloads and giveaways for you to try.

The idea is to expose your self to as many different methods as possible. That way you

are more likely to find the one method that most resonates with YOU.

Meditation is an Active Process: As a beginner, it‟s important to understand that

meditation is intended to be an „active process‟. Always meditate with purpose, even if

that purpose is simply to enjoy the health benefits of meditation and the relaxation that

meditation brings.

Once you become more experienced and comfortable with the process of meditation you

will be able to enter your meditations with whatever specific ‘intended purpose’ you

desire.

Take Notice of Frustration: Frustration is one of the biggest challenges for beginners

when first learning to meditate. It‟s hard not to think, “what‟s going on, what am I doing

here, why can‟t I just relax and clear my head of the chatter”.

Remember, this is normal and to be expected. Then when it happens, simply put your

focus once again on your breath and let the frustrated feelings go.

Don’t Stress, Judge or Get Angry: This is perhaps the most important tip for anyone

beginning meditation for the first time. It‟s also one of the hardest things to implement.

No matter what happens during your meditation practice, do not stress about it. Don‟t be

nervous leading into a meditation session, and don‟t judge it afterwards.

Meditation is what it is. Just do it, accept it and let it be.

Be Grateful for Your Meditation: It‟s important to always be grateful for your

meditation time. The way to do that is by spending a few minutes, immediately following

your meditation, feeling appreciative of the opportunity to practice and for your mind‟s

ability to focus.

Something you could do, is keep a written meditation journal. If you do, keep in mind it is

solely for showing gratitude for the opportunity.


Recognize When Your Interest in Meditation Begins to Wane: Something a lot of

people struggle with early on in their experience is noticing when the interest in

meditation begins to wane. Meditation is not meant to be a struggle, but there will be

times when you interest in sitting and meditating simply I not there.

The secret is to notice this lack of interest early on and take steps to revitalize that

interest. You can do this by reviewing you „gratitude for meditation‟ journal,

experimenting with alternate forms of meditation or simply reminding yourself

consciously of the benefits and why you began meditating in the first place.

It’s also important to keep in mind that losing the ability to focus on meditation often

runs parallel with your inability to focus in other areas of your life.

Commit Your Meditation to Long Term Practice: Meditation is a positive life

enhancing and life-long practice that you will benefit from on every level of your Being.

Meditation is a wonderful practice with many benefits, but it can be challenging in the

beginning. Use the instruction, tips and exercises outlined in this document to take your

meditation practice to the next level.

Remember, it‟s not about examining the results of your daily practice that‟s important.

It‟s about the experience in the moment.

The most important thing is to Do It Every Day, and then let it go.

There is power in ritual and routine. Make your meditation a formal practice by setting

aside a specific time, twice a day, to quiet the mind and be still.

____________________

We hope you‟ve enjoyed ‘Meditation: A Guide for Beginners’, a free publication

created by CORE Engage and The CORE Community.





Meditation Guide by Colin Cook

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