Sunset over the tulip field at the park Volcji Potok

A lot is said these days about meditation. There are plenty of books, on-line course, etc, etc. The important thing to remember about meditation is to keep it simple.

The essence of meditation is to be still. Simply sit with your spine straight, use a support if necessary and be quiet. Notice your breath passing in and out through your nostrils, notice what is going on in your body, notice the sounds outside. There is no need to dwell on these things, if thoughts come, let them and then let them drift away. Your meditation time is not the time to analyse and try to work out your problems, it is a time for the mind and thoughts to rest.

Set the mood for your meditation to aid the practice. This may be creating a particular space, having a special cushion or chair to sit in, perhaps soft music or a candle. These things are not absolutely necessary, they simply help you to set the scene. Once you develop a meditation habit, you will be able to meditate in any surroundings.

Repetition is the key for meditation practice – a little every day. Start with setting aside 5 minutes, preferably at the same time each day. Choose which ever time suits you best, this may be first thing in the morning, when you get home from work, last thing at night or whatever time you like. Once you have created the habit of 5 minutes a day, you can look at challenging yourself to extend this time. 15 – 30 minutes is a reasonable amount of time to aim for. Be gentle with yourself, if you miss a day that is ok. Just confirm to yourself that this is a great habit to implement.

Once you have your meditation as a habit, then you will be able to use this time for other mindfulness practices such as visualizations to manifest the future you desire.

Have fun as you learn to enjoy this habit.

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