This is going to be an extremely short, simple, straight to the point explanation on how to meditate for the individual who has heard that meditation is extremely beneficial but is just unsure on how to go about it.
I think many people of the general population associate meditation with monks in a far away land sitting on top of mountains, but that is just not true. Meditation can be utilized by anyone of any culture or country, and it is a great way to get more in touch with yourself and reality in general.
Now, it is not necessary to sit in a cross legged position while you meditate, but the reason that position is so often used in meditation is it is found to be the best position for calming your mind and keeping it focused. If you think you might be unable to hold a crossed legged position, the next best position, in my opinion, is just laying down flat on your back. It is important to find a quiet place with minimal distractions since the whole point of your practice is going to be focusing solely on your breathing.
OK, so what you are going to be doing during your entire meditation session is just focusing on your breath. Nothing else, just you breathing. Focus on the air being pulled through your nose, down the wind pipe, and filling up your lungs. Then on the exhale, feel the air being pushed out again, out of the lungs and out through either the nose or the mouth. Try to even visualize the air as an energy, a light, or a color, because even though we can't see our breath, it IS there and it is vital for keeping the life force inside us alive. So just keep going, feeling the breath coming in and out. You may also count your breath to help you stay focused. You could start at 1 and count up to 30 and then down again to 1. However feels best for you and helps keep you focused on your breath.
That brings me to another very important note. No matter how much you are trying to focus on your breath, your mind WILL wander. It might wander 50 different times during your meditation, and this is OK. Do not let this deter you because it WILL happen. Every time you notice yourself thinking of something other than your breath, immediately let that thought go. Let it float off into the abyss of your conscience and bring your focus back to your breath every time. And that's how you begin practicing meditation! You can start off practicing for 1 minute, 5 minutes, whatever you feel comfortable with, just try to do it at least once a day and you will notice improvements. You will begin to notice that it is becoming easier and easier to bring your focus to your breath and you will start to be able to utilize this in any situation throughout your day to help calm yourself or to bring you clarity.
Now, this is only the beginning of meditation. The beginning of a path that can lead to other realms, other dimensions, and an increased mindfulness if you want it to. Astral projection, communication with other-worldly beings, and so much more are possible with meditation. It might seem like a long way off, but meditation can have powerful effects in just a few sessions! Start with just one minute a day and I know you will start flying! :)
Keep breathing and have a wonderful day,
Kendra
