Meditation Exercise

There are very many ways and methods of meditation. There is no right and wrong way. At the end whatever method you decide on that makes you feel most comfortable is the one for you. This exercise is main a guide line for those that find it very hard to meditate. The main idea here is to try and create gaps or still moments in your mind and then you can build it from there. One of the main reasons for some of the unhappiness is due to the fact that your mind does not stop. It continuously thinks of various issues and problems that compounds and gains momentum that is very hard to stop. You get yourself into a knot and then you label yourself as your mind. Your mind is a tool, it is not you. You have full control of it, like any other part of your body. The fact that you are aware of your mind, your mind is not you.

The main idea of most meditation is to get your mind to a rest state. Which every way you do it and it works for you then you should feel like you had a deep sleep after the session. This won't happen immediately if you have not meditated before but it will happen if you have patience and perseverance. Now you might be thinking that it is impossible to stop the thoughts in your mind. Well this is the main aim of this exercise.

Find a quite place or room away from all disturbing noise that can distract you. Get yourself into a comfortable sitting position, not too comfortable that you fall asleep. Light candles if you like to create a calming atmosphere. Before you start, tell yourself that this is going to be great and relaxing.

Start off with breathing, take deep breaths, count to 5 as you inhale and count to 5 as you exhale. Do this 5 times. Then after about 40 seconds do another five times of this breathing. As you are breathing think and concentrate and feel the air flowing into your body and out of your body. Try very hard to totally feel all the sensations of the breathing exercise. Feel how your chest is moving, muscles are moving, even the air flowing through you wind pipes and mouth and nose. Just feel your body. Become aware of these sensitive sensations.

Now let yourself relax. Check yourself now and be aware of what you are thinking. Whatever you are thinking, that's OK, just let that particular thought flow through your mind and let it go. Keep being aware of your thoughts and if another thought comes into your mind, again whatever it is let it go right through your mind. Now be alert and wait for the next thought to arrive. You will notice after you let a few thoughts through and let them go you will get to a point where you will wait a moment or 2 for the next thought. This moment could be less than a second or even a few seconds or longer. If you have experienced this moment then congratulations, you have just stopped you mind for these moments. However small it is, you have switched your mind off for that moment. Now keep trying this until these moments grow longer and longer. Initially, just do 5 to 10 min sessions, slowly build it up to 20 or 30. Better to do 2 or 3 short session per day. Slowly your mind will become accustomed to these blank moments.

You might think that it is not good to turn your mind off. Are you able to go to the gym and pump weights for 1 hour, with no breaks, no gaps, nothing. Now why do you do it to your mind. Just imagine what power you can get out of your mind if you allow it to be at rest and used it only when it is needed. This is one of the main building blocks, don't rush, have fun with it. Good Luck!

Exercise to help bring you back into the present moment.

When you notice that you start to feel a little less happy or a bit sad or a bit down, analyse your mind and become aware of what you have been thinking. If you allowed your mind to get carried away with many thoughts and you have allowed yourself to be sucked into those thoughts and totally consumed in them so much so that you are living within the story of those thoughts. A couple of things that can cause your mind to consume you is:

• During your sleep at night after having many active dreams can cause your mind to gain momentum of thoughts as a result you could be consumed by it on waking.
• You have had a very intense brain storming activity during an activity like work etc
• Someone or something has upset you and all you can now think of is this person or problem.

Whatever it is the main result of it is that you have lost yourself in your mind, remember you cannot change this exact moment so take control of your mind. A good exercise to follow to bring you back into Zone to feel all the Joy and Happiness right now is to do the following when you become aware of your thoughts. You don't have to close your eyes to do this:

• Meditate briefly and try just a bit to slow your mind down and have gaps
• The feel and centre yourself within your body. Feel your body completely so some of your mind activity is experiencing this feeling.
• While experiencing this feeling, move your concentration and awareness to that No Thing space that exist within every atom of your body. It connects you and everything in the entire universe.
• Now become aware that you, your body is totally PERFECT, there is nothing wrong with it.
• Take this now further by looking at everyone else around you and the entire world is totally perfect. Including the persons that you are not happy with. No matter what they have done they are Perfect. When you see and feel this perfection, then no one is a problem to you and that problems that someone has caused, suddenly melts away in your mind.
• Look around you and see the wonders in everything and everyone. Just so perfect. You wont be able to stop yourself from having an automatic smile no matter where you are.
• Put your full attention into every moment. Be there fully enjoying and feeling every sound, sight and sensation. Do one thing at a time.

Isn't it great to be alive, still and Here.

How do you know that you are continuously internally Happy?

Have you done something like driving a race car around a track OR Sky dived OR any activity that has made you feel so consumed and pumped you body with an amazing feeling that you want to do that experience again, just to have the same feeling.

This feeling is a result of one main thing. You see during this activity you were so consumed by it that you brought you mind to a total stop. Your mind was so into that specific activity and nothing else. You held your mind in this state for all those moments from start of activity to end lasting for many minutes. The result at the end is this amazing feeling.

Now if you can become aware of this and train you to control your thoughts at all times, you will be able to have this feeling during the whole day, no matter what you do. You will not need a specific activity to achieve this feeling. It is amazing once you experience this feeling. You cant help yourself from being joyful and happy. This happiness automatically makes you positive all the time.

This is just a type of measure for you to analyse yourself. Everyone is different so could get more or less out of this.