Meditation Guide by Colin Cook by Adam King

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Meditation A Guide for Beginners

Written by Colin P. Cook We hope you‟ve enjoyed ‘Meditation: A Guide for Beginners’, a free publication created by CORE Engage and The CORE Community. Visit The CORE Community today. Learn how CORE Engage can help you enjoy a happier, more purposeful life. Copyright 2013 Colin P. Cook

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Meditation A Guide for Beginners Table of Contents: Introduction  What is Meditation Benefits of Meditation Physical Relaxation  Progressive Muscle Relaxation  Progressive Relaxation  Toe Tensing  Self Foot Massage  Deep Breathing How to Meditate  Meditation Position  Falling Asleep During Meditation  Clearing the Mind of Chatter  Keeping the Mind Busy  Be Patient and Understanding  Being in the Moment  Meditation Basics Meditations for Beginners  Spontaneous Meditation  Foundational Meditation  Mantra Meditation  Instant Meditations to Go  Breath Gratitude Meditation  Five, Five, Seven, Five Meditation  Meditation with Counting Visualization  Digital Clock Counting Meditation with Visualization  Point of Focus (Short) Meditation  Point of Focus (Long) Meditation Practical Tips to Help Quiet the Mind

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Meditation A Guide for Beginners Do you find the very thought of meditation daunting? If so, you are not alone, for meditation in itself is not easy to define. It includes many different techniques and practices that cross a great many traditions, and for those with no previous experience, the concept of meditation can be overwhelming and difficult to understand. If this sounds like you, then the information contained within this document will serve as a guide and introduction to the practice of deep relaxation and meditation. It will help clarify what meditation is and why it is so beneficial to your health and well being, and it will demonstrate how someone with no previous experience can begin the practice of meditation without overwhelm and without the confusion so often associated with it.

What is Meditation? In the simplest of terms, meditation is the training of the mind to induce a state of consciousness that brings about some intended benefit to the person involved in the practice. This benefit can be as simple as promoting a sense of deep relaxation, or as complex as contacting spiritual guides, building internal energy, receiving psychic visions or becoming closer to Source (God). Meditation can also be helpful in the development of pure emotion such as compassion, forgiveness, generosity, patience and love, and over timeâ&#x20AC;Ś help one achieve effortlessly sustained single-pointed concentration and an indestructible sense of well-being.

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I am always Without I. So where is the one Who acts or enjoys? And what is the rising Or the vanishing of thought? What is the invisible world, Or the visible? In my heart I am one. What is this world? Who seeks freedom, Or wisdom or oneness? Who bound or free? -Ashtavakra Gita

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Benefits of Meditation We‟ve all heard about the „stress relief benefits‟ of meditation, and stress relief is perhaps the single most important benefit of meditation for beginners. For starters, meditation can stop the „stress response‟ in its tracks by slowing the heart rate, calming and regulating breathing and reducing cortisol levels. Cortisol is an important hormone secreted by the adrenal glands. It is involved in proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function and inflammatory response. Small increases in cortisol are beneficial for a quick burst of energy, to lower sensitivity to pain, boost memory function or when our immunity is threatened. It also helps in the maintenance of homeostasis within the body. So cortisol is an important part of the body‟s natural response to stress. Unfortunately, the life style so many of us choose, in combination with the hectic world and high-stress culture in which we live mean the body‟s stress response is being activated far too often, and what results is… chronic stress due to the body not having the chance to return to normal. It‟s this prolonged elevated level of cortisol in the bloodstream that has been shown to have such negative effects as:       

Impaired cognitive performance Suppressed thyroid function Blood sugar imbalance leading to Diabetes, Hyperglycaemia and Hypoglycaemia Decreased bone and muscle density Higher blood pressure and certain types of Heart Disease Lowered immunity and inflammatory responses in the body Increased abdominal fat leading to heart attacks, strokes, metabolic syndrome, and cholesterol imbalances

In order for cortisol levels to remain healthy, the body‟s relaxation response should be activated immediately following any abnormal stress response. This is best done by learning to relax your mind and body with any one of a number of relaxation and meditation techniques. Additional „positive changes in lifestyle‟ will enhance the benefit of regular meditation, help in relaxing the body and mind, and in turn contribute to maintaining healthy cortisol levels.

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Physical Relaxation Before attempting meditation for the first time, it will be helpful to ‘learn how to fully relax the body and release any residual tension’ that may be present. Meditation always begins by relaxing your body first, for only then will your mind be willing to meditate. The practice of physical relaxation, in itself, has many health benefits. These benefits include and are not limited to:        

Slowing your heart and breathing rate Lowering blood pressure Increasing blood flow to major muscle groups Reducing muscle tension and chronic pain Improving memory, focus and concentration Reducing negative emotions such as anger and frustration Boosting confidence and self esteem Improving the ability to deal with difficult circumstances

Physical relaxation also serves as a useful „pre-meditation‟ practice that will make it easier to achieve a meditative state and enhance the overall meditation experience. What follows are a few relaxation techniques that are quick and easy to learn, and equally easy to use and incorporate into your meditation routine. The idea is to identify one that works for you personally and then use it to physically relax the body by releasing any residual tension immediately before doing your meditation.

Progressive Muscle Relaxation (PMR) This is a technique developed by American physician Edmund Jacobson in the early 1920s to help reduce anxiety by alternately tensing and relaxing the muscles of the body. Muscle tension accompanies anxiety, so it follows that one can reduce anxiety by learning how to fully relax the muscular tension associated to it. PMR remains popular among modern physical therapists, and is an ideal technique for anyone suffering from muscle tension and anxiety. It is also a very effective way to relax the body in preparation for meditation. Beginning with your feet and working your way up to your head, or vice versa, PMR involves the tensing and relaxing of each muscle group in the body. As you address each group of muscles, become acutely aware of how it feels to let go of the tension. 

Sit in a comfortable chair with your back straight and your feet flat on the floor.

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Begin PMR by first focusing on your breathe. With each breath become aware of how your body feels. Notice where there is tension and on each exhalation, let go of that tension. As you progress through the different muscle groups, tense the muscle for 10 seconds and then let go. Then give yourself 15 to 20 seconds to relax and take notice of how the muscles feel. Although the idea is to experiment for yourself, some example muscle groups to tense and relax are: clenching your hands and fists, flexing your upper arms by showing your biceps, tensing your forehead, raising your eyebrows, squeezing your eyelids shut, pressing your shoulders back, shrugging your shoulders, pulling in your stomach muscles, arching your back, tightening your buttocks, and curling your toes. The most important point of this exercise is to notice the difference between tensing the muscle and letting it go.

Progressive Relaxation With practice, this popular relaxation technique can be used to induce a deep sense of physical relaxation within a few seconds. Although it‟s easy to learn, it‟s generally pretaped as a guided relaxation. You can create your own guided relaxation tape by recording the following instructions while reading them slowly and leaving a short pause after each one.         

Sit comfortably and gently close your eyes. Take three deep breathes in through your nose and exhaling slowly and completely through your mouth. Starting with your toes and progressing upwards to your ankles, feel your feet. Sense their weight at the bottom of your legs and how they rest on the floor. Consciously relax them and allow them to sink into the Earth below. Feel your knees and how they are a part of your body. Sense their weight. Consciously relax them and feel them sink down into the Earth below. Feel your upper legs, thighs and buttocks. Feel their weight and how they are part of your body. Consciously relax them and feel them sink into the Earth below. Feel your abdominal and chest area. Feel how they move in rhythm to your breathing. Feel your heart beat. Consciously release any tension you feel and allow them to relax fully and completely. Deepen your breathing slightly and feel your abdominal area and chest sink deep into the Earth below. Feel your fingers and hands. Sense their weight at the end of your arms. Move them ever so slightly and then consciously relax them fully and completely, releasing any tension while allowing them to sink down into the Earth below. Feel your arms and shoulders. Sense their weight and then consciously release any tension and relax them, while feeling them sink down into the Earth below. Feel your neck supporting the weight of your head. As you take a breath and exhale sense that weight relaxing and releasing as it sinks down into the Earth below. Copyright 2013 Colin P. Cook

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Feel your head and its weight as it now floats unsupported. Consciously relax your scalp from top to bottom and from front to back. Feel the tingling sensation of blood as it flows just below the surface. Relax and release, and allow you‟re the weight of your head to sink down into the Earth below. Feel your mouth and jaw. Consciously unclench your jaw as you relax and release fully and completely. Feel your eyes and sense if there is any tension. Consciously relax your eyelids and feel any tension slide off of them. Feel the rest of your face, your cheeks, forehead and eye browses. Consciously relax them and feel the tension slide off and down into the Earth below. Mentally scan your body from head to toe and consciously relax and release any tension you find, while feeling your entire body sinking further into the Earth below.

Toe Tensing Although this is a shortened version of the PMR technique outlined above, it is still very effective in helping to induce physical relaxation throughout the body. As you‟re alternately tensing and relaxing your toes, you‟re drawing tension from the rest of the body. Give it a try. It might be just what you need to bring about a profound sense of physical relaxation and release. You can do this sitting or lying down. If you do it lying down and your intention is to meditate immediately afterwards, be sure to move to an upright sitting position when done.      

Close your eyes and put your attention on your toes. Pull all 10 toes upward toward your face and count to 10 slowly. Relax your toes and count to 10 slowly. Push all 10 toes downward toward the floor and count to 10 slowly. Relax your toes and count to 10 slowly. Repeat the above cycle 5 times and notice how you feel.

Self Foot Massage Reflexology is one of the most physically relaxing experiences one could ever be indulged in. Unfortunately, having access to a reflexologist as part of a daily meditation routine, is probably asking a little much. A good alternate is a „self foot massage‟, it‟s always available and it‟s free. Of course if you have someone available to do it for you, then all the more power to you. Get yourself comfortable in a chair and get started. You can use a foot lotion if you wish, although reflexology is most effective when there‟s some friction. It‟s really a matter of personal preference. If you do use lotion, it‟s recommended you use an aroma therapy based herbal product that is designed specifically to help relax and release tension in the body. Copyright 2013 Colin P. Cook

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Rest one foot on the opposite leg and put one hand on top of the foot while the other hand is closer to your toes. Begin stroking your foot from your toes to your ankles and back, and improvise, being sure to massage the underside of your foot. Support your foot with one hand and make a fist with the other, then with a circular motion massage the sole of your foot with your fist. Support your foot with one hand while working on each toe individually. Squeeze and gently twist and stretch each toe consecutively. Stroke your foot around the ankle with your fingertips, up toward the leg and then back to your toes. Finish by stroking your entire foot once again. When you‟re done, swap feet and be sure you‟ve spent at least three minutes on each foot.

If you find sensitive, tender or sore spots along the way, that‟s generally an indication of the need for attention. Be gentle and spend a little extra time when your body is calling out to you.

Deep Relaxation Breathing There are many different breathing techniques that have been devised to help with physical relaxation. Here we will focus on just one, a deep breathing technique traditionally used in martial arts and yoga to help induce relaxation. By concentrating on our breathing, we allow the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an excellent way to prepare for meditation.      

If you are doing this in preparation for meditation, it should be done in an upright sitting position. Slowly relax and release the body as best you can. You can use any one of the relaxation techniques described above to do so. Inhale slowly through your nose. You want to fill the abdominal and lower chest area first, then the middle and top part of your chest and lungs. It‟s important to do this slowly over 8 to 10 seconds. Gently hold your breath for two seconds, then quietly and easily relax and let the air out. Wait a few seconds and then repeat the cycle. If you get dizzy, you‟re overdoing it and should slow down. It can be helpful to enhance this exercise with the use of imagery. Imagine yourself floating in the ocean on a warm sunny day. Imagine yourself rising up with the swells as you inhale and then sinking down into the waves as you exhale.

You can continue this breathing technique for as long as you like. It is also very effective at bed time to help you fall asleep. Visit The CORE Community today. Learn how CORE Engage can help you enjoy a happier, more purposeful life. Copyright 2013 Colin P. Cook

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How to Meditate Fortunately for beginners, there are a great number of different types and styles of meditation in which to try. If you find it difficult to achieve a meditative state using one technique or variation, there are always others to experiment with until you find one that resonates with you. Here is more good news if you are new to meditation… Meditation should always be easy and relaxing, even for beginners… so relax!

Meditation Position Although comfort during meditation is important in order to ease any potential physical distraction, it‟s not necessary to sit cross legged or in some even more bizarre and unfamiliar yogic position. It‟s true that experienced students of meditation often sit on the floor with legs crossed, spines straight and bodies relaxed. It looks impressive and they may even make it look easy, but as a beginner it is not easy and it is not recommended. By all means, try it if you like, but chances are your knees will ache, your back will slump and become very uncomfortable, and your mind will soon become so preoccupied by the physical discomfort that you will be anything but relaxed. Physical discomfort is a distraction that will defeat the purpose of meditation. Being successful with meditation may not require you to sit like a master, but you do have to be comfortable for meditation to be effective. That‟s why a straight-backed chair, couch or bench works best for most applications and will greatly improve your success-rate.

Falling Asleep During Meditation While comfort is important, falling asleep during meditation also defeats the purpose. So lying down in bed and reclining in your recliner should be avoided. Ideally you want to be comfortable enough to sit for 10 to 20 minutes with your spine straight and your entire body relaxed. It‟s also important to be sure the room or outdoor space is a comfortable temperature, and your stomach is neither empty nor full. The point is to avoid such physical needs and distractions during meditation.

Clearing the Mind of Chatter The greatest challenge meditation poses for beginners is clearing the mind of „mind chatter‟. After all, we live busy lives, right? We are on the go from the time we get up

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until the time we go to bed. We have family and friends, work, school, radio and TV, advertising and deadlines. We have things to plan for the future, things to do in the present and things to remember from the past. My goodness, why wouldn‟t it feel unnatural to quiet the mind? Our minds simply are not used to being quiet, so it‟s perfectly natural to feel resistance when attempting to clear the mind for the first time. Clearing the mind is going to take some practice, and understanding a few simple things can really help. Like learning any other skill, meditation is going to take some time to master, but that is no reason to avoid doing it. Besides, the sooner you start, the sooner you will begin to reap the rewards, and the nice thing is that you don‟t need to be a „meditation master‟ to enjoy some of the most important benefits… like Better Health and a more Relaxed State of Being. The most important first step is to understand and accept these truths. Once you do, you will find meditation to be easier to learn than you ever imagined, and you will find that meditation feels natural because a calm and relaxed state of being is more natural than being in a state of chronic stress. Even a very basic understanding of the process of meditation helps quiet your mind automatically, because it quiets your „inner critic‟ and the „negative self talk‟ you have come to associate to it. Especially that inner dialogue questioning whether or not you are doing it right!

Keeping the Mind Busy Keeping the mind busy is how you keep it focused and from wandering off into an endless stream of mind chatter. You can prove this to yourself by simply trying to sit and have „no thoughts‟. It‟s virtually impossible for the average person. Instead, give that busy brain of yours something to focus on like your breath, a mantra or some guided imagery. With practice you can even use that endless stream of thoughts to keep your mind focused.

Be Patient and Understanding You‟re going to fidget and your mind is going to wander. It‟s something we all go through when we first begin to practice meditation. That‟s why it‟s called a „practice‟, because it takes practice to master!

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The secret is to allow and release. If you have an itch, scratch it and get back to breathing or to repeating your mantra. If your mind wanders off every third second, simply bring it back into focus on the fourth. Remember, it is natural for the mind to wander and it‟s perfectly natural to feel the need to scratch an itch. You‟ll find that in time, all the distractions to deep meditation will begin to lessen. But you have to start somewhere or you‟ll never get there, and the beginning is always the best place to start any new endeavour. So carry on with these „basics of meditation‟ and be sure to practice all the meditations ahead. That way you‟re sure to enjoy the many benefits of a regular sitting meditation practice.

Being in the Moment Virtually everyone has been involved in activities that allow you to 'be in the moment' without any conscious mental effort or thinking. Certain types of exercise such as yoga or tai chi, and activities such as walking in nature and gardening can help get you into a type of meditative state. Being able to identify with and understand this naturally occurring form of meditation called „mindfulness‟ will help the beginner become familiar with maintaining a quiet mind and staying in the moment. As you begin doing the meditations ahead, remember to stay focused on what you're doing and be fully „in the moment‟. When you notice your mind beginning to wander, which it will, simply thank yourself for noticing, remind yourself that it‟s OK and expected, and then very gently return your attention to the present moment. With practice, you‟ll find that staying focused and in the moment will become easier and easier… Good luck!

Meditation Basics The basics of meditation and relaxation are really quite simple. Begin by choosing a quiet space free of distraction. This must be a place where you feel comfortable, safe and at peace. Ideally you want to make this your regular meditation space where you can be free from distraction twice a day. Meditation can be 20 to 30 minutes in duration, or it can be a little as a few minutes. In time you will learn to take advantage of opportunities during the day to take short meditation breaks. Not only will these short breaks bring peace and calm to your day, the benefits of meditation are cumulative… so experiment every chance you get!

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When learning meditation for the first time however, it is best to maintain a routine where you meditate twice daily, at the same time each day, for 10 to 15 minutes. This is most beneficial when done in the morning before breakfast and again in the late afternoon or early evening before dinner. As you become more experienced, you may find it quite comfortable to meditate for a full 20 to 30 minutes twice a day. Make your meditations a daily habit. If your intention is to make meditation a permanent addition to your daily routine and lifestyle, itâ&#x20AC;&#x;s suggested you perform your â&#x20AC;&#x17E;twice dailyâ&#x20AC;&#x; routine for at least 30 consecutive days. If you should miss a day, then begin your 30 days once again from day one. This will greatly increase the chance that you will make meditation a positive and permanent part of your daily routine. _____________________________

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Meditations for Beginners The following meditations will take you on a natural progression from ‘spontaneous meditation’ to ‘instant meditations’ you can take with you and use any time and any place you happen to be.

Spontaneous Meditation Because meditation begins by relaxing your body, „spontaneous meditation‟ is a natural continuation of the relaxation exercises outlined above. It can be achieved easily and naturally, and is the perfect starting point for anyone new to meditation. Spontaneous meditation is when you spontaneously shift from „thinking‟ to „resting blissfully‟ in your heart space. It‟s when time seems to stand still and you feel totally connected to your source of love, harmony, wisdom and creativity. Athletes refer to this state of consciousness as ‘Being in the Zone’, and this type of shift can help even seasoned meditators achieve deeper states of meditation.      

Sit comfortably straight, with correct posture. Relax your neck muscles by gently moving your head in very small circles. If your shoulders are tight, lower and roll them a few times to loosen them up. Ground your body by sitting firmly on the chair, and shifting your weight if necessary to become more centered and comfortable. Stretch out your arms and legs, and then align them once again. Using whatever method works best for you, relax from head to toe, and release any stress or tension in your body. Take your time, and do this by breathing two or three times „in to‟ each stress or discomfort.

Now begin to „breathe mindfully‟ by putting your attention on your breath. You are not trying to control your breath. You are simply observing it with acceptance and affection. This is much like watching snow fall during a winter storm. Whatever it is, take notice and understand that it‟s just the way it‟s meant to be in this moment… so let it be. Now that your body is fully and completely relaxed, a more formal meditation will be easy. Continue observing your breath, and once you have experienced slipping in and out of „spontaneous meditation‟ naturally, you will be ready to move on to the following meditation for beginners.

Foundational Meditation

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This simple meditation technique will serve as a solid foundation for more advanced meditations such as those incorporating a mantra, visualization or intended purpose to achieve a specific result. Begin by closing your eyes and rolling them upwards toward the point just between and above your eyebrows. This is known as your „third eye‟ and will immediately help to induce a sense of calm over the mind. “The third eye (also known as the inner eye) is a mystical and esoteric concept referring to a speculative, invisible eye which provides perception beyond ordinary sight”. Breathe in deeply through the nose and out through the mouth, keeping your breath deep and complete… yet natural.     

Don‟t force your breath in any way, simply become aware of its natural rhythm. Be aware of the sensation of relaxation as your breath becomes deeper and slower. Bring all of your attention to your breath and do your best to keep it there. Hear and feel your breath as it comes into your body through your nose and out of your body through your mouth. Be mindful of the pause in between each breath.

As you continue focusing on your breath in this manner, you will begin to notice the „mental chatter‟ slow down and even subside from one moment to the next. When your attention wanders from your breath, don‟t be discouraged, this is natural and to be expected, simply bring your attention back to your breath as if nothing has happened. Too much effort or resistance is futile and defeats the purpose of meditation, so do your best to stay calm and relaxed at all times, but without doing. When your attention wanders and your thoughts begin to flow naturally, allow it until you can gently bring your attention back to breath, for it is your breath that you are to be focused upon. Not every meditation is going to be the same. One day your mind will be very serene, the next more turbulent. Both are good, as is the case with meditation. If your mind is particularly busy, accept that and move your attention back to breath. Some days will be more challenging, but when done correctly, there is no good or bad in meditation, only the experience in the moment. Stick with this simple meditation as a daily practice and you will soon develop the ability to focus for longer periods of time. Once you do, you can begin experimenting with more advanced forms of meditation involving mantras, visualization and intended purpose.

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Sit comfortably with your back straight and your eyes closed. Relax your body fully and completely, turn you eyes upward slightly to your third eye and begin focusing on your breath. Breathe deeply yet naturally, and begin repeating your mantra as you exhale.

What is a Mantra? A mantra is a word or phrase you repeat during meditation. The idea is to keep the mind focused on the mantra by subvocalizing it on exhalation, thus keeping mind chatter at bay. Although a mantra is generally sacred in nature, there are a number of common mantras in use today. 

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Ah (ahh) – Said to be the sound of God, it is used as a seed mantra for manifesting thoughts into the physical world. Begin by chanting or repeating this mantra, then visualize whatever it is you'd like to manifest. See it clearly and then repeat the mantra again until your visualization has been penetrated with the mantra. Om (ohm) – The most well known of all mantras. Om is the representation of the Supreme Being. The past, present and the future are all included in this one sound. Meditation on this sacred syllable is said to satisfy every need and leads to liberation. I Am That I Am – One of the Hebrew Torah‟s most famous lines. It is the response God used when Moses asked for his. I love you. I‟m sorry. Please forgive me, Thank You – A very powerful Ho‟oponopono (Hawaiian) Mantra that has become quite popular in recent years.

These are just a few examples of the many different mantras in use today. Mantra meditation can be very powerful, even when using a very simple mantra like „I Am‟, or „Ahh‟. Because you are concentrating your attention on the mantra, it is much easier to keep your mind fully engaged in the meditation rather than having your attention wander. Although there are many ancient and modern mantras alike, you can actually create your own if you are so inclined. Creating Your Own Mantra Your mantra needs to be a name or sound that uplifts you both spiritually and emotionally, and helps you keep your focus during meditation. A common method for creating a personal and unique mantra is to create it from two separate sounds. When repeating it during meditation, you will start with the first sound and finish with the second.

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The first part of your mantra can be determined by imagining the sound of „what would calm you‟ when you hear it. It could be the sound of waves splashing against the sea shore, or the sound of a cool breeze blowing on a warm summer night. The idea is that you come up with something meaningful and personal to you. The second part of your mantra could be the sound that You make when you are content such as the sound… „ahhh‟. Again, this is your own personal mantra, so give it some thought. Together the sounds must induce a sense of „calm contentment‟. Once you have decided on the two sounds that will make up your mantra, you‟ve got to determine when to say it, on your exhalation or invalidation. Most people find it most natural to repeat a mantra on exhalation, but for some it will be on inhalation. The best way to determine which is right for you is to meditate for one week repeating your mantra on exhalation and then one repeating your mantra on inhalation. When done, compare the two and determine which feels the most natural.

Instant Meditation Imagine a meditation so quick, easy and simple you can practice it anywhere and anytime you feel anxious, stressed or upset. Well, it‟s easier than you think. Once you‟ve had a little experience with the „relaxation techniques‟ and „foundational meditation‟ outlined above, you will find it quite effortless to master these „Instant Meditations on the Go‟. Breath Gratitude Meditation: This is more of a breathing exercise than a meditation, but it is a fine line at times between the two. This „Breath Gratitude Meditation‟ can be as short and sweet as you have time for, and it can be very effective for grounding and inducing physical relaxation.   

Take a long deep breathe. Say thank you as you breathe out. Repeat this five times.

Five, Five, Seven, Five Meditation: Here is another easy breathing meditation that can be done anytime, anywhere.    

Breathe in to a five count. Hold for a five count. Breathe out for a seven count. Repeat five times.

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Meditation with Counting Visualization: This is a very powerful, yet simple meditation that incorporates visualization to help maintain focus.       

Sit comfortably with your back straight, close your eyes and look upward to your third eye. Using a relaxation method of choice, take a moment to relax your entire body. Inhale deeply, and then exhale while visualizing and counting the number 1. Inhale deeply, and then exhale while visualizing and counting the number 2. Continue breathing, counting and visualizing this way until you reach the number 10. Continue doing the same backward from 10 to 1. Repeat as many or as few times as necessary or desired.

If thoughts distract you or your attention wanders, simply clear the mind without judgement and start over again at the number 1. Digital Clock Counting Meditation: Visualize the face of a digital clock with 24 seconds showing. Now, beginning at the number 24 and counting down one second at a time, count each consecutive number to yourself as you see the number change in your mind‟s eye. When your mind wanders, and it surely will, simply begin your countdown once again from the number 24. Once you are able to count down consecutively from 24 to 1 without your mind wandering, you will understand the true meaning of entering a state of „single point awareness‟. Point of Focus (Short) Meditation: When you find yourself struggling, stressed, angry, upset or anxious and you are in a busy or public place… try this simple „Point of Focus Meditation‟ to bring yourself back to a state of calm.     

Select an object within view and look at it for a moment. For just a few minutes concentrate fully on the object. During this time the object is all that matters. If your mind wanders, gently bring your full attention back to the object. After a few minutes, check in on yourself and see that you feel calmer, relaxed and grounded.

Point of Focus (Long) Meditation: Most of us spend our day multi tasking and running around from one situation to the next. Without a routine that allows time for regular meditation and/or physical relaxation it‟s easy to find ourselves tired and feeling used up by the end of the day. The following „point of focus‟ meditation is the solution. Copyright 2013 Colin P. Cook

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Take a few minutes and stop what you‟re doing. Find something in your environment that is pleasant to look at. It can be a photo, a piece of art or an object of affection. Do this outside or through a window if possible, as nature is a wonderful way to ground ourselves. Once you have something selected, gaze at it and listen. Don‟t analyze it or listen to the voices in your head, but rather listen to the sounds in the world around you. As soon as you catch yourself identifying with or evaluating a sound, move on to the next one. Begin to smell the world around you. Breathe slowly and deliberately and see if you smell anything new that you‟ve not previously noticed. Again, once you begin to identify with or judge an odour, gently move on to the next one. Feel your body and the air circulating around you. Feel the support of whatever you‟re sitting or standing upon. Allow yourself to float on a wave of sensory awareness, veering gently away from any attempt to categorize, assess or identify with anything. As you breathe in, say „I‟, and as you breathe out, say „Am‟.

This is a wonderful way to keep yourself grounded, relaxed and connected during the day, and you can do it for a few seconds, or you can do it for a few minutes… it‟s up to you. Experiment with different affirmations riding on the cusp of your breath. Just Be… Relax and Release… Love and Let Go. Using whatever affirmation resonates with you in that moment is perfect. ________________________

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Practical Tips To Help Quiet the Mind Meditation involves quieting the mind by focusing 100% of your attention onto one thing. Your point of focus can be as simple as your breath, a mantra or counting numbers. Although this sounds like an easy thing to do, it can be quite challenging at times, which is why so many people that try meditation never actually succeed at incorporating it into their daily lives long term. This is unfortunate, as regular meditation brings with it so many positive benefits. So what we‟ve done is include the following tips and suggestions on… how to quiet the mind and create a mindset that is conducive to the regular practice of meditation. Hopefully this will help you on your journey to a life long practice of meditation and the peace in your heart it brings. Create a Permanent Meditation Space in Your Home: Pick a specific room in your home to meditate. It must be a room separate from where you work, exercise or sleep. Place candles, items of affection and other spiritual paraphernalia in the room to help you feel relaxed, comfortable and at ease. Put up the Do Not Disturb Sign: The single most common mistake made by beginners is not insuring peaceful practice conditions. If you have it in the back of your mind that the phone might ring or your kids may show up home from school, you will not be able to stay focused and you won‟t be able to attain a state of deep relaxation. Always ensure that you will not be disturbed during your meditation. Take a Moment to Stretch the Body: Before you begin your daily meditation, take a moment to stretch your entire body. This only needs to take a minute or two. Stretching loosens your muscles and connective tissues and will allow you to sit more comfortably in meditation. Stretching is also a great way to begin the process of ‘going inward’ as it brings attention to the physical body. Learn to Relax the Body: Begin with the relaxation exercises provided, and then move on to the focused breath meditations. This is the easiest way to become familiar and comfortable with the relaxation and „stillness of mind‟ necessary for success. Don’t be Afraid to Make Adjustments: It‟s not always easy to be comfortable sitting still, and for anyone new to the practice of meditation, the slightest physical movement can sometimes transform a frustrating meditative moment into one of renewal. Copyright 2013 Colin P. Cook

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Subtle changes in body position may be barely noticeable to an observer, but they can mean everything for your meditation practice. Be Aware of Your Individual Body Parts: This is particularly important for beginners and when a meditative state first starts to take hold. Once the mind begins to quiet, put all your attention to your feet and then slowly and systematically move your way up the entire body. Include your internal organs along the way and feel the blood flowing as well as the breath moving in and out of the body. Use a Candle as a Point of Focus: Meditating with your eyes closed and turned upward toward your „third eye‟ can be challenging for some, especially those new to meditation. Using the flame of a candle as your point of focus can be very powerful as it allows you to strengthen your attention with a visual cue. Meditate with a Loved One: Doing it together is always more fun, and meditation is no exception. Meditating with a partner or loved one can improve your practice and comes with many wonderful benefits. Make sure you both understand the ground rules ahead of time, and then enjoy. Meditate in Early Morning: The expression, „the early bird gets the worm‟, could have been written with morning meditation practice in mind. Without a doubt, early morning is one of, if not the best time to practice. It‟s quieter, your mind is not filled with the usual clutter, and there is less chance you will be disturbed. One of the best things you can do is make it a habit to get up half an hour earlier in the morning and meditate. Generate Moments of Awareness During the Day: This is something you can do more often than you may realize. That‟s why we‟ve included the section with several „Instant Meditations‟. They are easy to master, so when you have a few moments during the day, you can close your eyes or focus in on an object of affection and clear your mind, relax and be grounded once again. Finding your breath and ‘being present’ in the moment while not in a formal practice is a wonderful way to evolve your meditation habits. Learn more about Meditation: Go to the library or book store and read a book on meditation. Do some research on the Internet, there is lots of information out there and much of it is free. Practice and experiment with as many different types of meditation as you can. They are all different and some will resonate with you more than others. Try Meditating to Relaxing Music: It‟s true that a deep meditative silence is not likely to be achieved while listening to just any music. There are however, chants, crystal bowels and sound tracks specifically engineered for the purpose of meditation. If you Copyright 2013 Colin P. Cook

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have a favourite piece of music in mind that is relaxing for you, what do you have to lose for giving it a try? Meditation doesn’t always have to be deep. It all depends on your intended purpose in the moment. Listening to a relaxing sound track might be just what the doctor ordered to bring relaxed clarity and to break up the regular routine. Try Guided Meditations, Clearings and Healings: Again, go online because there are as many different takes on meditative clearing and healing as there are practitioners offering. Many of them even have free sample downloads and giveaways for you to try. The idea is to expose your self to as many different methods as possible. That way you are more likely to find the one method that most resonates with YOU. Meditation is an Active Process: As a beginner, it‟s important to understand that meditation is intended to be an „active process‟. Always meditate with purpose, even if that purpose is simply to enjoy the health benefits of meditation and the relaxation that meditation brings. Once you become more experienced and comfortable with the process of meditation you will be able to enter your meditations with whatever specific ‘intended purpose’ you desire. Take Notice of Frustration: Frustration is one of the biggest challenges for beginners when first learning to meditate. It‟s hard not to think, “what‟s going on, what am I doing here, why can‟t I just relax and clear my head of the chatter”. Remember, this is normal and to be expected. Then when it happens, simply put your focus once again on your breath and let the frustrated feelings go. Don’t Stress, Judge or Get Angry: This is perhaps the most important tip for anyone beginning meditation for the first time. It‟s also one of the hardest things to implement. No matter what happens during your meditation practice, do not stress about it. Don‟t be nervous leading into a meditation session, and don‟t judge it afterwards. Meditation is what it is. Just do it, accept it and let it be. Be Grateful for Your Meditation: It‟s important to always be grateful for your meditation time. The way to do that is by spending a few minutes, immediately following your meditation, feeling appreciative of the opportunity to practice and for your mind‟s ability to focus. Something you could do, is keep a written meditation journal. If you do, keep in mind it is solely for showing gratitude for the opportunity.

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Recognize When Your Interest in Meditation Begins to Wane: Something a lot of people struggle with early on in their experience is noticing when the interest in meditation begins to wane. Meditation is not meant to be a struggle, but there will be times when you interest in sitting and meditating simply I not there. The secret is to notice this lack of interest early on and take steps to revitalize that interest. You can do this by reviewing you „gratitude for meditation‟ journal, experimenting with alternate forms of meditation or simply reminding yourself consciously of the benefits and why you began meditating in the first place. It’s also important to keep in mind that losing the ability to focus on meditation often runs parallel with your inability to focus in other areas of your life. Commit Your Meditation to Long Term Practice: Meditation is a positive life enhancing and life-long practice that you will benefit from on every level of your Being. Meditation is a wonderful practice with many benefits, but it can be challenging in the beginning. Use the instruction, tips and exercises outlined in this document to take your meditation practice to the next level. Remember, it‟s not about examining the results of your daily practice that‟s important. It‟s about the experience in the moment. The most important thing is to Do It Every Day, and then let it go. There is power in ritual and routine. Make your meditation a formal practice by setting aside a specific time, twice a day, to quiet the mind and be still. ____________________

We hope you‟ve enjoyed ‘Meditation: A Guide for Beginners’, a free publication created by CORE Engage and The CORE Community.

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