Resources :: Meditation Instruction and Tips
Like to get started on your own? Download one or more of our free introductory meditation podcasts (right click on the ones you want), or read through the guide and tips below. Also check the book list
Benefits of Meditation
for additional ideas.
Chakra Guided Meditation
(10 minutes): ChakraMeditationWalkthrough.mp3
Meditation (10 minutes): VisualizationMeditationWalkthrough.mp3
Focus and Release Guided
Meditation (10 minutes): FocusReleaseMeditationWalkthrough.mp3
Introductory Talk on
Spiritual Meditation (40 minutes): IntroductionToSpiritualMeditation.mp3
For additional guided chakra meditation mp3s, some particurlarly designed for women, check the Mommy Mystic blog Meditation page.
A Guide to Getting Started With Meditation
There are many types of meditation techniques. The following technique incorporates breathing, visualization, and chakra (energy center) focus. Check the book list
for books on these and other meditation approaches.
- Try to meditate at a regular time each day. The best times are first thing in the morning or at sunset. Right before going to sleep at night is also good, although you may be too drowsy to focus.
- Wear comfortable, clean clothing.
- Establish a quiet place in your room that is just for meditation. Make it your own place. Decorate this space with flowers, candles, pictures of nature or anything that you personally find beautiful or peaceful.
- Start with 10-15 minutes and gradually increase the time if you wish.
- If you can, sit on a pillow on the floor in a cross-legged position. If this is not comfortable sit in a chair, but make sure your back is straight. If sitting on the floor, you might want to sit against a wall with a small pillow behind your lower back as well, to help you keep your back straight. You can also place pillows under your knees if you experience knee or hip pain.
- Close your eyes and take a few deep breaths through your nose. To center yourself, think of something that makes you feel happy and peaceful: a beautiful sunset, a walk on the beach, etc.
- Divide your meditation time into thirds. You can use a simple kitchen timer for this, or select three musical selections that are the appropriate length (it is OK if the time is not exactly equal.)
- Spend the first third picturing a white light about 1 inch below your naval. Spend the second third picturing the light in the center of your breastbone. Spend the last third picturing light between your eyebrows and a little above.
- As you visualize your white light in each body location, imagine it expanding slightly as you inhale, and receding as you exhale.
- Each time you find your mind has wandered, gently pull your attention back to the vision of the white light.
- If you feel a sensation in any of the centers, you can focus on that physical sensation instead.
- If you find you are furrowing your brow or getting a headache, you are trying too hard. Relax into the concentration, instead of forcing it.
- Don’t get frustrated. Eventually, the goal of meditation is to stop thought, but the first step towards that is simply learning to concentrate. Each time you pull your mind back to your meditation after it has wandered, you have performed a meditation ‘push up’!
- End your meditation by placing your palms together and bowing. Think of this as a gesture of gratitude that you were able to meditate today.
- Don’t analyze your meditation or judge it. Some days you will have good experiences, some days bad and sometimes you may feel nothing at all. Each meditation is a stepping stone in a process. There are no bad meditations!
- Just do it!