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<h1>Meditation: 3 Easy Ways to Meditate</h1>

We all need a way to relax and reduce the stress caused by our
busy lives. Many people have turned to meditation, an age-old
technique that is not only an excellent way to reduce stress, but
is also known to be one of the surest and best ways to gain
spiritual enlightenment. In meditation one can begin to make a
connection with the spiritual realm, meeting angels, guides or
spiritual helpers, receiving insights and inspirations, and gaining
help with problems and guidance for spiritual growth. No wonder
meditation is becoming an ever more popular way to relax.
But just what is meditation? And how does one go about getting
into a meditative &#8220;state?&#8221; Are there techniques to
master and rules to follow? While many people do learn to meditate
by following a technique such as the popular TM method or the
Relaxation Response, the truth is that anyone can begin meditating
anytime without any formal training.
Meditation, simply put, is a quiet mind. Most people can learn
to meditate by themselves. There is really no &#8220;right&#8221;
or &#8220;wrong&#8221; way to meditate. All you need is a feeling
of relaxation and a sense of inner awareness. I have taught
students to meditate for over ten years, using the simple methods
of attuning to the breathing and being aware of the location of
awareness or consciousness. It all begins to happen when you go
inside.
To gain access to your inner self, you must first remove your
attention from the outer world. Attuning to your breathing will
accomplish this goal quite easily and well. Start by getting into a
comfortable position. If you tend to fall asleep when you lie down,
you might consider sitting up instead. Close your eyes and relax.
Put all of your attention on your breathing, noticing how it feels
for the air to come in, your lungs to expand, your diaphragm to
recoil. Allow your attention to follow each breath until you are
just too relaxed to remember to do so any longer. Then let your
mind wander; let all thoughts of the day pass out of your mind.
Know that anything important will be there later. You will continue
to have thoughts drifting by, but don&#8217;t stop them and look a
them, just let them go. If you forget and begin to dwell on a
thought that floats by, gently remind yourself to let it go and
return your attention to your breathing until your mind begins to
drift off again. Sooner or later as you allow thoughts to float by
unattended, you will discover moments of &#8220;emptiness&#8221;
between thoughts. It is during these moments of profound inner
stillness that our bodies and minds realign and balance
themselves.
Open Focus Meditation
The process described above leads to an Open Focus Meditation,
where the idea is to turn down the volume of your logical mind, to
quiet its chatter by simply not attuning to it. In an open focus
meditation you diffuse your attention so that it does not engage on
any one thing.
The One Focus Meditation
There is another way to meditate and quiet your mind that uses
the exact opposite approach as the one mentioned above. Some people
find it easier to meditate by not trying to &#8220;let go.&#8221;
Indeed, if you must try to let go, you probably won&#8217;t be able
to do it. If you have an active left brain, you may find it easier
to use the One Focus Method.
The One Focus Meditation Method allows you to quiet your mind
and turn down the volume of your thoughts by &#8220;boring&#8221;
your logical mind with a repeated experience. You might use a word
or phrase, which would be called a mantra. Repeating your mantra
could involve you saying to yourself the word, &#8220;relax&#8221;
over and over for a period of ten to twenty minutes. Alternately,
you could maintain the breathing awareness throughout your
meditation and use the breath itself as your focal point., which I
find to be more relaxing. Your main goal is to concentrate your
awareness, to pin-point it. Then the thoughts that are continually
passing through your head cannot take hold, because your attention
is already engaged.
Open Focus Meditation With Reflection
Whether you use an Open Focus or a One Focus Meditation, at some
point in your meditations, your mind will begin to bring up
information or insights from your subconscious. Your subconscious
learns to take advantage of the &#8220;down time&#8221; of your
logical mind to slip into your awareness information that it feels
is important. You can learn to use this natural reflective process
to get answers to questions, solutions to problems, and insights
about your life&#8217;s direction. As you move from the breathing
awareness into an open focus meditation, gently mull over in your
mind a question or a problem, just wondering about it in a detached
and relaxed manner. Then let the thought go, allowing it to move
quietly into the background, as you continue to relax in an open
focus meditative state. Every once in a while, gently remind
yourself that you are seeking an answer to your question and mull
over it again momentarily. Then let it go again, repeating this
process throughout the meditation. By gently holding the question
or problem in your mind, you are pointing your subconscious in a
specific direction as it begins to bubble up insights.
Using these methods you can make meditation a valuable and
pleasant part of your life. You can gain relaxation and a sense of
inner balance as you learn more about yourself and receive guidance
for your life. Let meditation take you to the source of your best
advice and healing - your own inner mind.
Adapted from the book, Tools for Transformation, by Rita
Milios.

<div>Author Info 
Rita Milios, the Mind Mentor, is a psychotherapist, author and
speaker on topics of mind, creativity and behavior. Her uniqe "mind
tools" training system teaches people how to "mind their own mind's
business" and transform their lives for good. Learn more about
Rita's books, tapes and trainings for both adults and children at 
<a target="_new" href="http://www.ritamilios.com">http://www.ritamilios.com</a>.
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