Meditationbeing in tune with oneself and life

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Meditation techniques help us to come into synchronicity. Simple techniques used repeatedly help our direct experience of presence to deepen. We can become more rooted in being and this can spread through our everyday life. Clear awareness changes the quality of everything. Meditation helps us relax and re-charge. It helps our energy to flow more freely which is beneficial for the physical body; the emotional body can become more calm; the mental body can become more quiet - although at first you often notice the busyness more.

Health and safety information is here.

General Meditation Guidelines

These guidelines are for general application. Meditation techniques, particularly brief ones, that are more spontaneous or done 'on the run' are different.

So, generally ... whenever possible, make sure you will be alone and undisturbed unless the technique calls for something different. Switch off phones and computers. It is important to be comfortable without encouraging sleep.

If possible, have a place at home especially for meditation - even if it is a couple of cushions in a corner. At first we know only two states - doing or sleeping. So when we stop doing and begin to meditate, the tendency is the same - either 'doing' (the busy mind is a kind of internal doing) or falling asleep. So you may find you start to doze off at first. With a little practice, you can be alert and relaxed together. Let your breathing be relaxed. You might like to mark out the beginning and end of your meditation with a bell.

Audio
Audio meditations are designed for full listening rather than casual listening. Use headphones if you have them.

Sitting
You can sit on a chair or on the floor. If you sit on the floor, most people find it helpful to sit on a cushion or a meditation chair, e.g. backjack. Sit upright in a relaxed position. You may want to have a cushion ready for your head if you're going to lie down afterwards.

Support Your Meditation By:

being committed
being total
being patient
being lighthearted
letting go of expectiations
enjoying

Guided Audio Meditations

Listen online using your computer or phone. Use headphones if you have them. Feel free to sit silently afterwards.

Relaxing Into The Gap 3.00 mins download

Watching The Breath 2.38 mins download

Relaxing Into The Heart 2.32 mins download

Meditations For Busy People

Stop

30 seconds

Stop suddenly (and safely) whatever you are doing - at your computer, walking, etc. Stop all movement and be aware of your experience, whatever is happening. If you stop suddenly, the forward momentum of the mind can stop. Then you can be present - relaxed and aware. Experience whatever is happening - what you see, hear, feel.After 30 seconds, continue. You will find that a new quality of awareness starts to come.Find a way to remind yourself to stop that fits with your schedule. For example, you could set an alert on your computer or phone for every two hours throughout the day. Or, for an ad hoc approach, you could put a stop sign where you can see it.

Wordless

1 minute or more

Usually the mind has a running commentary. An inner voice is commenting on everything. Experiment with not verbalising. For example, when you are looking at something (or someone), see how it feels to let go of the inner commentary and just be present with what you are seeing. Try it with a flower, a tree, a chair, a person - whatever is there.

Pausing

2 minutes

Whenever you have even a minute or two ... instead of going straight on to the next task or checking your messages or the news or anything else, let go of all doing and thinking. Simply pause. As you pause, breathe, relax and center - BRC. Enjoy the present moment.

Moments of Stillness

2 minutes

This technique is similar to 'Pausing'. Throughout the day, moments of stillness and silence occur very naturally. Usually, we immediately fill up the space. Instead, be alert to those moments and, when they occur, stop and drop inside, simply enjoying the stillness and silence.

Watching The Breath

10 - 60 minutes

Sit comfortably. Without changing anything, become aware of your breathing right now. Either watch the breath coming into the nose and going out of the nose .... or watch the breath at the rise and fall of the belly - just near the navel.When the mind wanders, once you notice that, bring your attention back to the breath.

Natural Breathing Throughout The Day

Whenever you remember throughout the day, be aware of your breathing. Is it shallow or deep? Where does the breath go? The upper chest, your abdomen, your belly? Is your body relaxed? Is your belly relaxed?

Letting the breath move into the belly is helpful. You can also experiment with having a sense of the breath filling the whole body as you breathe in. Feel the shoulders rising on the in-breath and relaxing back down on the outbreath. Feel the movement of the ribs – gently expanding and then relaxing. Feel the hips expanding and then relaxing back. Allow the body to move with the breathing. It is natural to relax as you breathe out.

You may like to set an intention to let your body stay relaxed, flexible and open. Throughout the day, pay attention to your body whenever you remember. Notice how the body feels. Does it want to move into a different position? Does it need to move? Does it need some water? Does it need to breathe?