How to Meditate

If you need a break from your stress ridden life or perhaps just need to relax for a bit, meditation is your answer. Meditation can help bring harmony and focus back into your life, ease your stress, and even make you feel physically better.

Instructions

Difficulty: Easy

Things You’ll Need:

• A chair, mat, or bed.
• Soft music
• A kitchen timer

1. Set a kitchen timer for 15 or 20 minutes. Put on some soft soothing instrumental music. Lie down or sit in a comfortable chair.
2. Close your eyes. Begin by tightening and relaxing each muscle of your body beginning with your facial muscles and ending with your feet.
   Begin Pronic breathing. Breathe in slowly through your nose for the count of 7, hold the breathe for 2 seconds and then let out the breath through whistle shaped lips for the count of 7, pause for 2 seconds and repeat over and over.
3. . While breathing, think about the situation or circumstance at hand. Whatever is bothering you. Allowing your mind to be free and relaxed. Let your arms and legs go limp. Allow the music to wander off with you. Soon you may find that you have stopped your pronic breathing. Thats okay.
   When your timer goes off begin your pronic breathing while slowly moving each muscle and limb from head to toe, stretching and wiggling, and open your eyes.
   The more you practice meditation, the more you will get from it. Try to do your meditation every day in the same place at the same time if possible. Alow yourself this time to be completely stress free and relaxed. You deserve it.

Tips & Warnings

• There are many great CD's available in the New Age Catagory of your favorite music store.
• Do not under any circumstances try to cook, drive, or anything else while meditating. This is alone time.