How to Mediate
1 Sit down in a comfortable, preferably straight-backed, chair in a quiet room free from all distractions.
2 Breathe slowly and deeply. Say to yourself (not aloud) the following, using all your imaginative powers in order to envisage the words taking effect:
- “My legs are feeling heavier“; then imagine them feeling heavier and heavier on the floor.
- “My body is feeling heavier“; then imagine your body sinking into the chair.
- “My shoulders are feeling heavier“; then imagine them dropping downwards.
- “My head is feeling heavier” and imagine your head sinking downwards with its weight, as if your neck was shortening.
3 Now focus on a small spot in front of you, perhaps a mark on the wall, and look at it intensely for 30 seconds. Then count slowly from 1 to 10, at each count closing and opening your eyes, still focusing on the spot when
your eyes are open. As you count each number imagine your eyelids getting heavier and heavier so when you reach ten you can hardly open them. At ten close your eyes and imagine that your eyelids are so heavy that they are pressing your eyes inwards.
4 In this focused and relaxed state, you will be more receptive to messages and suggestions that you make to yourself. These might be, for example, “I will feel relaxed today”, “I will feel more energetic”, “I will act with confidence”, “I can feel warmth in my heart”, “I can feel the warmth in my body moving down into my legs”. You will find yourself in a curious double state in which you can consciously make suggestions to yourself, and unconsciously, be more open to take the suggestions seriously.
5 To bring yourself out of this relaxed state slowly count down from 5 to 1, imagining yourself coming back to your usual, alert frame of mind on the count of 1
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