This post is part of a series, “How To Meditate.”

Part 1     Part 2     Part 3

Here is the next installment in getting everyone out there to meditate.  As in past posts I will assume that you have just completed Part 1 & 2.

At this time you should be soaking in that bath of energy that we left off in.  The mind should be relaxed at this time and you may be feeling like you are floating.  I like to attribute this to your soul ascending to a higher level of consciousness, but the truth is I have no idea why it feels that way.  Now it’s time to get in there and really relax the physical body.  After all, it’s the machine that stores us and we need to be good to it!

Let’s get started, shall we?

Now as you’re laying or sitting there, close your eyes if they are not already.  Breathe.  Nice, slow, deep breathes of air.  Feel the air leave your entire body as you exhale.  Feel it refresh your entire body as you inhale.  Feel it, don’t think it.

Now I want you to relax your toes.  Wiggle them a little if you want, but let them relax and hang weightlessly.  Now relax your entire foot.  Allow the tension and weight to release as you relax your calves and knees.  Breathe deeply.  Feel your legs begin to hang like dead weight.

Allow your thighs and hamstrings to relax.  Now relax your hips, let those muscles relax.  Imagine them relaxing into soft jello like masses.  Breathe, feel the lower half of your body relaxed and just the weight of it.

Continue to breathe.  Relax those stomach muscles.  Yes, you do have them no matter what you may be thinking!  And your lower back, let all the tension flow out of it.  Don’t forget those hands.  You might be surprised at the amount muscle tension you keep in them.  Relax them, let them go limp.  Work your way up your arms and chest, allowing each area to relax. Remember to breathe.

Don’t stress if you’re not actually feeling anything change as you go, the more practice you get at it, the more you will feel.

Relax those shoulders.  Give them a little stretch if you want, but feel the tension release and the weight of them as they relax.  Now it’s time for my favorite part.  The neck!  Let those neck muscles relax from holding that big head (in my case) all day.  Feel your head sink down into your pillow or whatever it is resting on.

Now its time to relax the head and face.  Continue to breathe, but slowly work your way over the face, relaxing each area as you go.  The jaw… your cheeks.. your eyes… your forehead… the back and top of your head.

You should be feeling like a big pile of jello or something to that affect.  All the muscle strain should be relaxed from your body.  You probably will feel heavy, feeling the relaxed weight of your body and gravity’s pull on it, more so then normal.

If you’re still having trouble keeping your attention focused or your mind just won’t stop thinking here are a few tips:

1. Try to focus your attention on your breathing.  Anytime you find yourself wandering, just come back to your breathing.  Focus in on the intake and outflow of air, into and out of your body.

2. If thoughts wander around that crazy mind, don’t get caught up in them.  Don’t worry or fret that you’re not doing it.  Find peace by relaxing, breathe, and watch.  Be the silent observer of your mind.  Think of the mind as a giant movie screen and watch what it shows you, until it goes blank.  That is the secret to finding “no-mind”.  I promise, I will write more on this topic.

 3. Don’t expect instant results.  It took me many tries before I got this down.  It may take some practice.  Each time it will get better and easier until it’s an effortless process.

4. If possible meditate with someone else.  Have them read the instructions aloud to you.  My personal feeling is that guided meditations are the best.  To each is own though.  Even record yourself reading aloud the steps and then play it back to yourself.

Next up we’ll run through another visualization exercise. After that, we’ll go through a meditation that will help you find peace and clarity. We’ll go on a mind journey to find your paradise. So start thinnking about where that might be.  The beach, a remote island, a wooded forest, perhaps it’s your couch! It could be anything, it doesn’t matter, but give it a little thought, we’ll be working with it.

Until next time, enjoy, and let me know if you have any questions or comments.

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