Meditation exercises should be practised regularly and consistently. Initially once per day for 10-15 minutes until your develop your concentration levels and correct breathing technique. Gradually build this up to twice per day for 20 minutes; once in the morning to get centred and once in the evening to switch off and relax. Develop a good posture i.e. keeping your back straight and keep relaxed, this will aid in the flow of energy.

If you choose to recite a mantra, choose one with regard to what changes you want to make in your life.

Exercise 1

  • Sit upright on a chair or cross legged on the floor
  • Straighten your back
  • Close your eyes
  • Breathe in and out, be aware and concentrate solely on your breath when inhaling and exhaling
  • Let your body relax
  • Practise for 3 minutes

Exercise 2

  • Light a candle and place it at eye level in front of you
  • Sit with your back straight and concentrate on your breathing
  • When you are relaxed and your breathing is slow and consistent bring your attention to the candle
  • Concentrate on the colours and light generated by the flame
  • If other thoughts get in the way, bring your attention back to the candle
  • Try to remained focused on the candle for 5 minutes

Filed under: Meditation