Simple Word Focus
- Pick a focus word or short phrase that's firmly rooted in your personal belief system. You might choose a neutral word like calm, peace, or love. You could say "Iam" on the in breath and "Calm" on the out breath. Others might use the opening words of a favorite prayer from their religion such as 'Hail Mary full of Grace', " The Lord is my shepard","I surrender all to you", "Hallelujah", "Om", etc. Whatever you choose keep it short.
- Close your eyes. This will allow you to concentrate easily.
- Begin by just relaxing your muscles starting at the top of your head and moving all the way down to your feet. As you move to each area of your body breathe in noticing any areas of tension then just let go of any tension you notice as you breathe out.
- Now relax your breath and on the out breath repeat your word or phrase silently in your head.
- When other thoughts enter your head (and they will :-) simply imagine that you are pushing them away and return your attention to your breath and your word or phrase.
- Remember meditation is not a contest. There is no right or wrong way to meditate. There is no good or bad meditation. It is simply a way to harness the power of your mind and tap into the power within.
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Learn how to meditate with this simple technique.
