Is the fast pace of daily life with all it demands getting to you?

Follow these 14 easy simple steps to try meditation:

1. You take a few minutes each day.
2. You find a quiet spot - a bathroom works well in a really busy home or workplace.
3. You sit with your feet flat on the floor.
4. You place your hands in your lap with the palms up.
5. You close your eyes.
6. You notice your breathing.
7. You consciously slow down your breathing.
8. You breathe more deeply.
9. You feel yourself relax.
10. You imagine something that relaxes you: a place, a person or a time when you were fully relaxed and at peace with yourself and the world.
11. You spend a few minutes here savouring the feeling.
12. You notice your breathing.
13. You gradually become aware of your surroundings.
14. You open your eyes relaxed, refreshed and ready for whatever comes next for you.

• Remember to Breathe
  
• Grounding Meditation
• 5-Minute Vacation
• Being a Tree

These meditations are available on the SPIRIT Connections meditation CD: Ground and Centre.

Tips for getting ready to meditate if you are using a meditation you have printed out:

1. Decide if you would be more comfortable sitting or lying down.

   If you decide to sit, sit in a comfortable position with your feet flat on the floor and your hands gently resting in your lap with the palms facing up.
   
   Or
   
   If you decide to lie down, make sure you are in a comfortable position.
   
   You may be more comfortable with your knees up and your feet flat
   
   Or
   
   You may be more comfortable with your legs straight.
   
   Have your hands gently resting by your side with the palms facing up.

2. Read the meditation you have selected to yourself (out loud if possible).


3. Repeat until you are comfortable with the content of the meditation.


4. Now, put your copy of the meditation aside, close your eyes and work through the meditation step by step.
   
   More effective yet would be to record the meditation so you can listen to it or have someone read it to you. If you can record the person reading to you, you can use the recording to meditate another time.
   
   Note: You may wish to try being in a meditative state with your eyes open. Whatever is most comfortable for you is totally appropriate.


5. Following a meditation, you may need a minute or two to be fully aware before you sit up if you have been lying down or to stand up if you have been sitting. You may find it helpful to stretch after being in a relaxed, meditative state.