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A Beginners Guide to Meditation

Welcome to the serene world of meditation, where the aim is to quiet the mind and cultivate inner peace. Meditation will start you on a journey of self-discovery and healing from within. Let's explore how you can create a nurturing environment for inner growth.


Creating Your Sanctuary

First things first, find a comfortable spot where you can sit peacefully for short periods, ideally 5 to 10 minutes to begin with. Whether you choose to sit cross-legged on a cushion, or opt for a chair, ensure your back is straight to promote good posture. Settle into your space and keep your eyes in a relaxed open gaze, looking about a metre in front of you, or on an object such as an inspiring picture.


Finding Your Focus

Now, let's shift our attention inward. Gently place your hands on your knees or in your lap in the "mind at ease" posture. Take a moment to connect with your breath, allowing it to flow naturally through your nose and mouth. Remember, creating a harmonious environment within yourself and your surroundings sets the stage for meditation to unfold effortlessly.


Embracing Mindfulness

As you settle into your practice, let your focus rest on your breath, a chosen image, or object. Notice any thoughts that arise without judgment, simply observing them as they come and go. Resist the urge to engage with these thoughts; instead, anchor your thoughts with gentle persistence.


Cultivating Stillness

With each breath, allow your mind to become spacious and undistracted, remaining fully present in the moment. As the chatter of your thoughts begins to quieten, you may experience moments of profound stillness and clarity. Embrace these pauses as opportunities to rest spaciously in your awareness, free from the pull of thoughts or distractions.


Discovering Inner Wisdom

In the words of a great Indian Buddhist master, "In genuine calm abiding, the mind is able to rest in the mind. Mind becomes so relaxed that it rests in itself, just as it is, in a natural way, undistracted by thought". As you deepen your practice, you'll awaken to a recognition of your true nature and tap into the wellspring of inner healing that resides within you. Remember, meditation is a journey with many stages, each offering its own insights and revelations.


Embracing the Journey

As you continue on your meditation journey, practice regularly and adjust your expectations with compassion. Whether your mind wanders or remains focused, each moment spent in meditation is a step towards greater self-awareness and inner peace.


For those seeking further guidance, consider exploring resources like; The Tibetan Book of Living and Dying by Sogyal Rinpoche; Meditation by Ian Gawler & Paul Bedson.


So, take a deep breath, and let's embark on this transformative journey together, one moment of stillness at a time.


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