“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” – Thich Nhat Hanh
Meditation is simply learning to relax, to quiet mind chatter, and to focus your thoughts. It’s about relaxing your body and slowing down your thinking process so that you can let yourself drop into a quieter, deeper level of consciousness.
Quieting your mind helps you get what you want in life in several ways. First, it helps you to get in touch with who you are and what you really want, as opposed to what the outer world claims you’re supposed to want. Second, it helps you to act from a place of calm and from the knowledge that everything is interconnected. Action that comes from inner stillness is much more effective than action that is a product of anxiety, fear, anger, or competition. And third, meditation is the ideal state in which to create a clear mental picture of what you want and to initiate the process of moving these things into your life.
There are many ways in which to meditate; concentrating on your breath is the most common form of meditation. Below you will find a simple meditation routine which you can begin to practice right away.
1. Ideally, you should meditate for at least fifteen minutes a day. Also, you should try to meditate at the same time each day to help create a sense of ritual.
2. Find a quiet place where you won’t be interrupted. You can lie down or sit with your back straight and without crossing your arms or your legs.
3. You can play soft music if you’d like, or light a candle. Anything ritualistic helps signal to your brain that it’s time to slow down.
4. Close your eyes and concentrate on your breathing. Awareness of the breathing process is itself sufficient to slow down your breathing rate. Let your abdomen move upward on inhalation and downward on exhalation.
5. Picture a peaceful setting. It can be the beach, the mountains, a lake, or any place that makes you feel calm and serene.
6. Continue to concentrate on your breathing. If your mind wanders, simply bring it gently back to the present moment and refocus on your breath. It often helps to repeat a simple phrase to help keep you focused, such as the ancient Zen saying: “Simply being with what is.” You can also imagine a warm, gentle light entering through the top of your head and moving slowly down toward your toes, relaxing your body completely.
7. Once you feel a sense of calm, you can begin the process of inner listening.
A lot of people have trouble learning how to be simply quiet and still. The Silva Life System offers these people a solution. This method, which has been used by countless people for many years, teaches how to easily achieve the brain-wave pattern known as Alpha—which is associated with light sleep-while remaining fully alert. It helps you to create a sense of complete relaxation, calm, and peace. The Silva Life System offers a shortcut to meditation and to obtaining the many benefits of this ancient practice.
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