A Simple Way to Learn Meditation through Visualization

Maybe you’ve heard about using meditation as a means to reduce your stress. You want to give it a try, but it looks so difficult and overwhelming. Relax. Meditation is really only about focusing your mind, and there are lots of easy ways to perform this renewing form of contemplation.

Visualization techniques are an excellent way to introduce yourself to the practice of meditation. The steps are easy to follow, and you can do this easy meditation exercise right in your own home.

Meditation exercises can be performed at any time during the day, but mornings are really the preferred choice. You’ll have fewer interruptions then, and since you’ve just started your day, you won’t have a multitude of distracting thoughts and emotions to get past.

The first step is to choose a peaceful, secluded room in which to meditate, away from other people and noisy distractions. Next, find a comfortable position in which to sit. You might think you have to sit cross-legged with a stiff spine like you’ve seen in pictures, but that’s not at all necessary. You can sit on the bed, the floor, in a chair or on a pillow, just as long as you’re comfortable. You might find it uncomfortable to cross your legs, or find that it hinders your blood flow, so keep your legs extended and relaxed if you want. Make sure your spine is upright but relaxed.

Now that you’ve settled in, it’s time to calm yourself. Close your eyes and relax your body. Let go of your thoughts for the moment.

Now you’re ready to start visualizing. Select an item to focus on mentally. This can be anything that appeals to you – a burning candle, a lovely flower, or a cloud. Think about this object and imagine its features. What color is it? What does it feel like when you touch it? Be aware of its shape. Then picture what it would be like to be that object.

Let your thoughts come effortlessly. Be aware of the object you have chosen to focus on and feel it becoming part of you.

It’s essential that you minimize distractions so that your thoughts aren’t disturbed by the sounds of others in the house. A private room is critical to your success. If a thought tries to intrude, or a sound distracts you, just put it aside and come back to your visualization.

To achieve this kind of concentration and focus of the mind will take much practice. But in time, you will be able to visualize an object easily and naturally.

By adding visualization meditation to your daily routine, you’ll find it becomes less effort to concentrate fully and block out distractions. And you will find that you have learned to relax your body and focus your mind.

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