1. Choose the appropriate location
A good meditation environment should be relaxed, stressed-free, dimly lit, soothing and free of clutter. The rule of thumb is to allow 4 to 5 feet empty space around you and obstructing furniture items should be removed. You can play meditative music on the background, light candles or you can just even enjoy the sound of nature like birds singing or waters flowing. Green and blue lighting are common favorites to those who meditate. Whatever works for you will do.
2. Positioning
You don't have to cross your legs just like what you see in TV or movies. Any sitting position will do, just sit up straight and make sure that you are relaxed. Slouching can affect one's meditation experience.
3. Breathing Exercises
After having the desired comfortable position, you can now close your eyes and breathe. Breathe deeply as much as possible and hold it for a few seconds. Exhale deeply as well. Repeat the process and to help the mind focus, count with each breath. For beginners, do this for ten full breaths. Meditation is also about letting go so if your thoughts wander somewhere else, let them go and continue to focus on the breathing.
4. Go deeper
After focusing on one's breathing, imagine yourself going down the elevator from 10th floor to the ground floor. As the elevator slowly descends, imagine each floor number lighting up. Continue doing this until you reach the ground floor. By this stage, you should not be thinking of anything else anymore.
5. Relax
Focus now your mind to each body part that you want to relax. Again, don't think of anything else except that body part. Take for example the hands. Imagine your hands relaxing, every muscle of it. After all your muscles are relaxed, imagine a place of total peace and joy to you. It may be in the beach, the woods or even your own living room. Meditate on this place for as long as you like. After one body part, you can now proceed to other parts that you want to relax.
6. Go back
After relaxing the other body parts, go back to reality and get back in the imaginary elevator. This time you are going up and do the same technique as before when going down. Take it slow, don't be in a hurry. This time, you are rising up and getting out of 10th floor. You can now open your eyes and enjoy the tranquility you just experienced.
7. Some things to remember
Again, constant practice is the key to meditation. If the "elevator" is not for you, be creative and look for other ways to count from one to ten slowly. Give yourself a couple of minutes to adjust to the surroundings after meditation. Remember as well to eat a full meal before meditating; an empty stomach does not focus well. Instead of listening for your breathing, you may hear your stomach grumbling. Also, don't consider meditation as the primary treatment for any illness or disease. It is always best to visit your doctor first, know your disease condition, ask if you can have meditation as alternative therapy and don't self-diagnose or self-treat.
