Beginning Meditation

Posted in healing, Meditation, Spirit on September 16, 2012 – 12:05 pm
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It’s been a couple of years, at least, since I last truely meditated.  And meditation is one of those things that if you don’t use it, you do lose it… well at least the ability to focus and keep your mind quiet long enough for it to really do any work.  So back to square one I go.  I can’t just jump right back into meditation and expect my mind to suddenly be quiet and work the way it was when I was meditating on a regular basis.  So, I have to start with “do re mi” and start at the very beginning.

This is what I did when I first started meditating, to teach my mind so start quieting down and let the thoughts flow in and out and then to stay out, eventually.  Without fail this technique always gets me started in getting back into the rythm of meditation.  Once you’ve accomplished this, then you can go on to other more complicated meditations on your own!

First I get a plain white candle and light it.  I also get my favorite music or sounds.  I prefer calming ocean sounds with dolphins or whales singing in the background.  There’s nothing like the ocean to help you calm down and destress and dolphins and whales are my favorite animals.  Whatever works best for you is what you should use here.  If you preferr classical music, or the sounds of birds in a rainforest, then that is what you should use.

Then I get comfortable sitting in front of the candle.  Right now, because of my back and legs, I sit on one of our bean bags that we got from Walmart.  They are just the right hieght for me to sit with my legs crossed without putting too much pressure on my hips and they keep my posture relaxed and correct at the same time.

Once I”m comfortable, then I start breathing slowing in to a count of 4, hold for a count of 4 and then exhale to a count of 4.  I usually do this three times to get myself ready.

Now I start concentrating on the flame.  I focus my attention and my intentions on the flame.  As thoughts come into my head I acknowledge them and the flame I am looking at reminds me to let them go.  The flame helps to gather my focus back onto it, instead of the thoughts that come in and out of my head.  I keep going back to the flame.  One thing that keeps my attention the most on the flame is to try to send energy to the flame itself to make it grow taller, and then to try and make it shrink down to almost out, without putting it out.  If you give your mind a task with the flame it does help to quell other thoughts.  And for a while, your biggest task is going to be keeping the thoughts of the day from popping in and out of your mind.

Keep doing this for as long as you feel comfortable.  Don’t get frustrated with how much time you’re not focused on the flame.  Celebrate every second that you’re thoughts are on the flame instead of the rest of your life.  Stop trying to meditate before you get frustrated and upset.  Let yourself enjoy the time you spent meditating, even if it’s only for a minute.  If you keep working at it, you’ll get to a point where you can meditate with a quiet mind for as long as you want or need to.  But it does take practice to get there.

Some people can learn to meditate for long periods of time very quickly, others take a lifetime… there is no right or wrong amount of time to learn to meditate, and there is no rushing!  For me, it usually takes a couple of weeks to get my mind to finally be quiet for a full 5 minutes.  My mind is constantly going and sometimes keeps me awake at night.  When I practice at least once a day, by the end of the month I can do a full 10  minutes without my mind interupting me.  So you see, it can take some time to get into a good practice.  But it is definitely worth the time and effort to get there.

I hope this helps you in beginning your meditation practice!  If you have questions or comments, please let me know!


This entry was written by Kendra, filed under healing, Meditation, Spirit and tagged , , , , , , , , , , , , , , , , , , , .
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  1. Dessa posted on November 2, 2012 at 4:13 pm | Permalink

    I started meditating about 3 weeks ago. It is still hard sometimes and there are days when I don’t feel like I am “doing it right”, LOL. I have not tried focusing on a candle yet and will do so in the next couple of days. Thanks very much for sharing the info!
    Dessa´s last blog post ..My Book of Days 11/01/12

  2. Kendra posted on December 2, 2012 at 11:20 pm | Permalink

    I am glad that this has given you something new to try! I hope it helps. No matter how long you meditate, there will be days that it is still hard to do… there will always be mundane distractions and things that keep your mind from being quiet. Even if it’s hard, it’s still good to continue to meditate everyday if possible, because it gives your mind, body and soul a time to relax, unwind and focus on yourself!

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