Hectic life? Feel like you’re racing along on a hamster wheel? Want some inner peace but don’t know how to achieve it? If your answer is "yes," then be sure to read on. Meditation Made Simple carries with it a simple message: anyone can learn to meditate, regardless of culture or belief system. It doesn’t take long and it’s not difficult—it’s simply a matter of finding a technique that works for you as an individual. Busy mum, well-being expert, and author, Jo knows how little time you have. In Meditation Made Simple, she will help you to: understand how meditation can benefit you in so many ways appreciate how easy meditation can be explore a few simple techniques to discover which work for you enjoy results very quickly and easily And with plenty of space to make notes and record your findings as you go along, Meditation Made Simple becomes not just a book to read but a completely interactive learning experience.

Meditation Made Simple

An Interactive Guide to MeditationBy Jo Barnard

Balboa Press

Copyright © 2012 Jo Barnard
All right reserved.
ISBN: 978-1-4525-5154-8

Contents

Acknowledgements......................................................viiForeword by Chrissie Astell...........................................xiiiPreface...............................................................xviiIntroduction..........................................................1What Meditation Is....................................................6And What Meditation Is Not............................................8Why Meditate?.........................................................9Why Free Your Mind?...................................................11How Will Meditation Affect Me?........................................12Anyone Can Meditate...................................................13Top Tips To Get You Started...........................................14Meditations To Try Alone..............................................181. Counting The Breath................................................202. Flickering Flame...................................................243. Transform Negative Emotions Into Positive Ones.....................284. Meditating On A Word or Phrase.....................................345. Meditating On An Image or View.....................................386. Mindful Eating.....................................................42Guided Meditations....................................................46PART THREE – Continuing Your Practise...........................53Recording Your Findings...............................................56A Final Word..........................................................58My Meditation Record..................................................59About The Author......................................................64Other Material by Jo Barnard..........................................65Jo's Other Offerings..................................................66The Complete Meditation Experience....................................67Recommended Resources.................................................68

Chapter One

PART ONE

Useful Information

What Meditation Is ...

Meditation is the process of turning our attention away from the busy, wandering mind (thus releasing ourselves from negative thought patterns and emotions) in order to be who we truly are in the present moment. This can be achieved by focusing our minds either on something specific, or by consciously following our train of thoughts objectively.

To lose ourselves in something creative like painting, sewing or writing is an effective form of meditation as it switches off the chattering mind and focuses us on one thing only – the job in hand.

And for those of you who enjoy gardening, perhaps you'll agree that weeding the garden, whilst a seemingly mundane task, can be highly therapeutic for the soul. A bit of mind-numbing can really help!

Often we enter a meditative state without even realising; gazing dreamily out of a window perhaps, or going into a daze. By doing this, we are unconsciously giving our thinking mind a much needed break.

The goal of meditation is tto train your mind to work in your best interest; as a great ally, rather than a destructive force.

Training the mind to think peaceful thoughts ...

We may find that reading a book, or watching tv before we go to sleep at night, helps to shut off the thinking mind.

Although these methods can serve a purpose to an extent, their content, if not peaceful, can also have a detrimental effect if unpleasant emotions are stirred. This may result in disturbed, stressful sleep, and therefore, in us waking up feeling more tired than when we went to bed!

It is therefore so important to be conscious of what type of information or stories we are feeding our minds with, and when. If we want a peaceful night's sleep, we must encourage our minds to think peaceful thoughts.

Rarely do I choose to watch the news before I go to bed these days, as the stories covered are often pretty harrowing.

Although I like to keep up to date with what's going on in the world, I prefer to catch the morning summary instead, and read something positive or loving before I go to sleep at night.

... And What Meditation Is Not ...

To dispel a few myths ...

Meditation itself is not solely connected to Eastern religions (although it is practised more widely in the East than in the West). Regardless of religion, culture or personal beliefs, meditation can be practiced by anyone.

Meditation is not necessarily about being holy or connecting to the Divine. You needn't be religious in order to practise – we can all gain from the vast array of benefits.

You do not need to be able to sit in the lotus position in order to meditate effectively. No special sitting postures are necessary. Sitting on a cushion or chair with your back straight, or lying down, is perfectly adequate.

Why Meditate?

There are so many beneficial reasons to bring meditation into our lives. The examples below are ones that I have experienced, either personally, or through my work as a therapist and teacher, and so I feel confident to share them with you. I'm sure there are numerous other benefits too – ones which I look forward to discovering and sharing with you at a later date!

• Meditation has the potential to help you create a better life for yourself.

• It can increase energy levels and also your enjoyment for life.

• Simply meditating on your breath can lower your blood pressure, slow down your heart rate, and decrease anxiety levels.

• Regular meditation can help with pain management, it can heal illness, and it can prevent illness from occurring.

• Meditation sharpens your mind and brings about greater powers of concentration and focus.

• Meditation can help you to balance your emotions. Some meditations can help you transform negative emotions into positive ones. This is very powerful.

• If you feel caught up in materialist matters, meditation can help you to understand the true meaning of your destiny – why you are here - your soul's purpose.

• Meditation provides you with an opportunity to check in with yourself, and make sure you're on track with where you want to be going.

• It encourages your natural intuitive wisdom to come forth and become clear.

• From this useful insight, you can draw your own answers to your problems and dilemmas, without the need to seek the opinions of others (which may not necessarily be right for you).

Why Free Your Mind?

Of course we need our minds in order to carry out tasks and get jobs done, but we need to understand that the mind is simply a tool that can be picked up and used when needed, and then put down again. Putting it down allows us to be who we truly are, in the present moment. And realising this can be very powerful indeed.

Carrying too much in our minds, and not switching our thoughts off, can lead to high stress levels, which often results in ill health and/or insomnia. Stress is usually caused by us allowing our negative emotions, such as anxiety or anger, to take over us and become all-encompassing.

A useful point to keep in mind, is that those negative thoughts and feelings are related to either past events, or future worries. None of those things are happening now – the past is gone and tomorrow never comes. The only thing that is ever real is...