If you’re nervous system is in over-drive, you might want to give meditation a try. However, if you decide that you are going to try meditation, you have to be realistic about practicing it, on a consistent basis, over a period of time. It sounds simple in concept, but it takes discipline and practice. However, the results- a clear head and a calm demeanor – make this exercise worth every minute of practice.
To start your meditation, find a location which is calming to you. For some people, this may be the basement of their home, on a yoga mat. For other people, it may be on the floor of their bedroom. Whatever place feels safe and calming is a good place to practice beginner – meditation.
There are many forms of meditation. However, to practice a simple breathing meditation, start with posture in a comfortable position. The traditional pose is the cross-legged posture, but if this is uncomfortable, try a different pose. A chair can be used, as well. It is important, though, to keep your back straight (and keep those shoulders down, and head up).
Close your eyes and turn your attention to your breathing. Breath in through your nose, slowly. Hold your breath, and slowly breath out, either through your nose or your mouth.
Concentrate on the breath, and let go of all the thoughts that occupy your mind. It will be very difficult at first, and your mind might resist- you may feel a sense of anxiety as your body is reluctant to “let go”.
A variation on the above is the repetition of a mantra. Try picking a word that is very calming for you and denotes peace or self love. Repeat it to yourself before breathing out.
If you mind starts chasing the thoughts, don’t be frustrated, but accept that this will happen, and focus your mind again on your breath.
When you are trying to clear your mind, it may help to do a visualization if you are having trouble ridding your mind of pesky thoughts, for example, you can visualize a broom sweeping aside all the extra cobwebs lurking in the corners of your mind.
Another visualization which is helpful is to imagine that you are expelling all the negative energy as you breathe out. Focus on different parts of your body actually getting rid of toxins, as you breathe out.
Initially, try to allot 5 or 10 minutes to meditation, ideally on a daily basis. You will find that stress and tension will decrease dramatically (although it will build up again). If you continue to practice meditation, you will find that external turbulence will have less effect on you.