I found this article not to long ago on the Internet. I have to say this was my most complete guide to meditation, or relaxation, as I like to call it. I usually do this after a long days work (or play, this may very well be the same thing) and helped me to relax and fall asleep, or in some cases, keep working! It only takes a few minutes to try, so I recommend it to everyone out there!
How to Meditate
Meditating a few minutes each day is a proven stress reducer, and it can improve your view of life as well. There are as many different meditation methods as there are instructors (for meditation), but if all you need is a basic, universal method, here's an easy way to start.
Steps
Create a quiet, relaxing environment. Turn off any TV sets or other noisy appliances. Some soft, relaxing music is okay, but it isn't necessary. Make sure your cellphone is off. Also try to sit on level ground, it can often make it more distracting to sit on a hill. Meditating in nature can be much better for some: Find a calm and isolated environment, away from busy roadways, and listen to a stream flow or the crickets chirp...etc.
Sit on a chair or a cushion. You don't have to twist your limbs into the lotus position or adopt any unusual postures (but you can if it's comfortable).
Close your eyes or find something else calm to look at. You may want to use a small candle flame.
Take care to sit erect, allowing for free and easy breathing. This will happen naturally when your knees are below the level of your waist. Don't try lying down; most people will fall asleep meditating in this position.
Observe your breath. Don't try to change the way you are breathing, just let your attention rest on the flow of your breath. The goal is to allow the "chattering" in your mind to gradually fade away.
Relax every muscle in your body. Don't rush this, as it takes time to fully relax, and relax bit by bit, starting at your toes, and working up to your head.
Mentally focus on words that appeal to your linguistics. If you are visual, use words that evoke pictures. If you are auditory, use words that evoke sound. If you are kinesthetic, use words that evoke feelings.
Repeat these words to yourself to encourage the outcome that you desire. For example, repeat to yourself how relaxed you are by saying "I am completely relaxed." For some listening to a chant on a CD player or MP3 player can be helpful, find a certain track that you find calming (and not redundant) and put it on repeat. Even a repeating verse does not sound redundant if you like it enough!
Visualize a place that calms you. It can be real or imaginary...or you can even be there! This step can replace word repetition, augment it or be excluded from your meditation. One option is to imagine you are at the top of a staircase leading to a peaceful place. Count your way down the steps until you are peaceful and relaxed.
Tips
Ideally, you want to achieve a state free from distracting thoughts, but this takes a lot of practice. When a thought pops into your mind, don't try to block it or force it out. Just observe it impartially and let it go away of its own accord. If you don't become attached to your thoughts, they will fade away without creating more thoughts.
You can meditate anytime you have a few spare moments. Try it at work for a quick stress reducer.
Some people who meditate outdoors find it helpful to sway their torsos lightly with the wind's rhythm.
For most people, closing the eyes is best, but some prefer to observe a candle flame or a similar relaxing sight. You can also allow your eyes to rest where they naturally fall with your head held at a comfortable angle.
When meditating, try to stop thinking the way you stop talking. In your head just stop saying anything to yourself. It might be harder than it sounds, but it gets easier with practice. There's a lot of truth in silence. You can go for awareness walks every day where you just try to be as aware of your surroundings as possible with all 5 senses. This also helps ground and quiet the mind and stop the internal chatter.
Meditation = Total Relaxation + Total Alertness
Children can usually meditate extremely easily, but only when they understand what to do.
Once you learn to meditate well enough, you can slip into a state of meditation in seconds, which is very helpful.
Take a meditation retreat of at least a few days. Some of these are silent, others are not. Once you experience the feel of actually meditating, you will better know how and if it applies to your life.
Meditation may be useful if you have trouble falling asleep. While lying in bed, follow the steps for a meditation, and remove any anxiety about falling asleep. Before you know it, it'll be morning!
Warnings
Don't try to meditate for hours on end when you first begin, as this can lead to death. A few minutes each day is enough to get you tweaked
Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to results
Things You'll Need
A room without distractions
A comfortable spot to sit
A candle, picture or photograph (optional)
An open mind
Source - wikiHow
See ya guys - and Support Relaxation Month!
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