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A Simple Way to Learn Meditation through Visualization

Apr 13, 2008
Are you interested in trying out some meditation techniques to help you relax and relieve your stress? It may appear that meditation is a complicated procedure requiring lots of knowledge and skill, but at its core, meditation is just about focus and relaxation.

Visualization techniques are an excellent way to introduce yourself to the practice of meditation. The steps are easy to follow, and you can do this exercise right in your own home.

Meditation exercises can be performed at any time during the day, but mornings are really the preferred choice. You'll have fewer interruptions then, and since you've just started your day, you won't have a multitude of distracting thoughts and emotions to get past.

The first step is to choose a peaceful, secluded room in which to meditate, away from other people and noisy distractions. Next, find a comfortable position in which to sit. You might think you have to sit cross-legged with a stiff spine like you've seen in pictures, but that's not at all necessary. You can sit on the bed, the floor, in a chair or on a pillow, just as long as you're comfortable. You might find it uncomfortable to cross your legs, or find that it hinders your blood flow, so keep your legs extended and relaxed if you want. Make sure your spine is upright but 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 comes the visualization part. Choose an object to think about. This can literally be anything - a flower, a pet, or even a kitchen appliance! Mentally focus on this object and think about its features. Think about its color, its shape and its texture. Then imagine 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.

As you continue to meditate with visualization, it will be easier and easier to keep distractions at bay and concentrate on your object. And you will have achieved your goal of learning how to relax both your body and your mind.
About the Author
Keira Adams writes about women's wellness, including meditation techniques. If you want to know more about this calming practice, visit Meditation-Info.
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