Meditation Basics

1. The Unwavering Gaze

  • Choose a point of focus — an icon on your minimalist computer desktop, a paper clip on the table, a crack on the wall, or anything static — and gently rest your gaze on it. Soften your gaze by relaxing your eye muscles while still mindfully looking at your selected object. Now take a slow, deep breath. Feel your lungs expanding gradually. Hold the air inside you for a second or two, then exhale it slowly and completely. As you breathe out, imagine your tension, both physical and mental, leaving your body with the air you’ve just exhaled. All the while, keep your focus on your selected object. If you find that your attention has wandered off, just bring it back to the chosen object. Repeat the breathing as many times as you like.

2. Nifty Guided Meditation

  • Audio guided meditations can be brilliant tool to use in the office especially when you don’t want people to know you’re meditating.Using a combination of beautiful background music and specially written narration, guided meditations can help you to relax quickly by engaging your senses and painting vivid mental pictures that calm you down in no time. And they’re convenient and discreet too. Simply plugged into your favorite guided meditation with a MP3 player and a pair of earphones, and you’re on your way to a safe haven right where you are. If you’re new to guided meditation, listen to a short segment from The Healing Waterfall II to get a taste of how one works:

    If you’re interested to find out more, check out these guided meditations to relieve stress and anxiety »

3. Watching the Mind Movie

  • Turn your focus inward and pay attention to the content of your mind as if you’re watching a movie. What do you see? But here’s one more rule: you are required to observe your thoughts without muddling or getting involved in them. In other words, just watch and be mindful of them. If you find yourself entangled in some past memories, gently hit your left hand with your right to remind yourself to stay in the present. But if you’re worrying about something in the future instead, hit your right hand with your left. The aim here is to train yourself to be able to keep a conscious, watchful eye on the content of your mind.

4. Clear Blue Sky Visualization

  • Nothing liberates the mind like an endless stretch of blue sky with fluffy white clouds. Close your eyes and retrieve the image of a clear blue sky from your memories. Can you see it? If you can’t, just visualize the perfect blue sky in your mind — the joyful blue sky that is associated with lots of vibrant life energies. ‘See’ cotton-like clouds floating slowly towards you in the horizon. And the occasional birds that chirp and fly across the sky. Rest and relax completely in this vast blue sky. Stay in it as long as you like. When you’re ready to emerge from it, visualize yourself being more relaxed and more confident to accept and face any challenge that might come your way. Open your eyes and apply your increased level of awareness to your work.