Steps to Peaceful Meditation

This can help to relax the mind and body.
A relaxed state of stillness is a great way to start the day and make decisions in your life. Becoming aware of who you are beyond your thoughts can be very empowering.

* Find a quiet place where you cannot be disturbed. Sit in a chair or cross-legged on the a cushion on the floor. Close your eyes.
* Become aware of your breathing. The rush of air in and out of the nose. Be aware of how the chest rises up and down with each breath.
* If thoughts arise this is perfectly normal. Congrats you are meditating. Instead of fighting the thoughts or giving into them and thinking more about it, simply be aware of the thought. Acknowledge is presence and then turn awareness back to the breath.
* If you find that you are thinking about something for a few seconds or minutes, that is okay to. The moment you are ware that you are thinking of something is the moment you return to meditation. Again turn you attention to your breath.
* See if you can sense the inner feeling of the body. Starting with the hands. Say to yourself "How do I know I have hands?". Without thinking about it, try to feel the hands. Do this with the rest of the body and see if you can eventually feel the whole body as one energy field.
* If emotions or feelings arise feel the sensations of the feelings. Try to just feel them and not make a story or connection in your mind to a person or situation. Try not to label it as anger, fear, anxiety... If that happens return to the breath and try to sense the sensations of the feeling.
* Start with about 5 minutes a day and then you may want to work up to 20-30 minutes per day.