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Meditation Ebook for Beginners
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Copyright 2013 Colin P. Cook 1 | P a g e
Copyright 2013 Colin P. Cook 2 | P a g e
Meditation
A Guide for Beginners
Written by Colin P. Cook
We hope you‟ve enjoyed ‘Meditation: A Guide for Beginners’, a free publication
created by CORE Engage and The CORE Community.
Visit The CORE Community today.
Learn how CORE Engage can help you enjoy a happier, more purposeful life.
Copyright 2013 Colin P. Cook 3 | P a g e
Meditation
A Guide for Beginners
Table of Contents:
Introduction
What is Meditation
Benefits of Meditation
Physical Relaxation
Progressive Muscle Relaxation
Progressive Relaxation
Toe Tensing
Self Foot Massage
Deep Breathing
How to Meditate
Meditation Position
Falling Asleep During Meditation
Clearing the Mind of Chatter
Keeping the Mind Busy
Be Patient and Understanding
Being in the Moment
Meditation Basics
Meditations for Beginners
Spontaneous Meditation
Foundational Meditation
Mantra Meditation
Instant Meditations to Go
Breath Gratitude Meditation
Five, Five, Seven, Five Meditation
Meditation with Counting Visualization
Digital Clock Counting Meditation with Visualization
Point of Focus (Short) Meditation
Point of Focus (Long) Meditation
Practical Tips to Help Quiet the Mind
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Copyright 2013 Colin P. Cook 4 | P a g e
Meditation
A Guide for Beginners
Do you find the very thought of meditation daunting?
If so, you are not alone, for meditation in itself is not easy to define. It includes many
different techniques and practices that cross a great many traditions, and for those with no
previous experience, the concept of meditation can be overwhelming and difficult to
understand.
If this sounds like you, then the information contained within this document will serve as
a guide and introduction to the practice of deep relaxation and meditation. It will help
clarify what meditation is and why it is so beneficial to your health and well being, and it
will demonstrate how someone with no previous experience can begin the practice of
meditation without overwhelm and without the confusion so often associated with it.
What is Meditation?
In the simplest of terms, meditation is the training of the mind to induce a state of
consciousness that brings about some intended benefit to the person involved in the
practice.
This benefit can be as simple as promoting a sense of deep relaxation, or as complex as
contacting spiritual guides, building internal energy, receiving psychic visions or
becoming closer to Source (God).
Meditation can also be helpful in the development of pure emotion such as compassion,
forgiveness, generosity, patience and love, and over time… help one achieve effortlessly
sustained single-pointed concentration and an indestructible sense of well-being.
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Copyright 2013 Colin P. Cook 5 | P a g e
I am always
Without I.
So where is the one
Who acts or enjoys?
And what is the rising
Or the vanishing of thought?
What is the invisible world,
Or the visible?
In my heart I am one.
What is this world?
Who seeks freedom,
Or wisdom or oneness?
Who bound or free?
-Ashtavakra Gita
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Copyright 2013 Colin P. Cook 6 | P a g e
Benefits of Meditation
We‟ve all heard about the „stress relief benefits‟ of meditation, and stress relief is
perhaps the single most important benefit of meditation for beginners.
For starters, meditation can stop the „stress response‟ in its tracks by slowing the heart
rate, calming and regulating breathing and reducing cortisol levels. Cortisol is an
important hormone secreted by the adrenal glands. It is involved in proper glucose
metabolism, regulation of blood pressure, insulin release for blood sugar maintenance,
immune function and inflammatory response.
Small increases in cortisol are beneficial for a quick burst of energy, to lower sensitivity
to pain, boost memory function or when our immunity is threatened. It also helps in the
maintenance of homeostasis within the body. So cortisol is an important part of the
body‟s natural response to stress.
Unfortunately, the life style so many of us choose, in combination with the hectic world
and high-stress culture in which we live mean the body‟s stress response is being
activated far too often, and what results is… chronic stress due to the body not having
the chance to return to normal.
It‟s this prolonged elevated level of cortisol in the bloodstream that has been shown to
have such negative effects as:
Impaired cognitive performance
Suppressed thyroid function
Blood sugar imbalance leading to Diabetes, Hyperglycaemia and Hypoglycaemia
Decreased bone and muscle density
Higher blood pressure and certain types of Heart Disease
Lowered immunity and inflammatory responses in the body
Increased abdominal fat leading to heart attacks, strokes, metabolic syndrome,
and cholesterol imbalances
In order for cortisol levels to remain healthy, the body‟s relaxation response should be
activated immediately following any abnormal stress response. This is best done by
learning to relax your mind and body with any one of a number of relaxation and
meditation techniques.
Additional „positive changes in lifestyle‟ will enhance the benefit of regular meditation,
help in relaxing the body and mind, and in turn contribute to maintaining healthy cortisol
levels.
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Copyright 2013 Colin P. Cook 7 | P a g e
Physical Relaxation
Before attempting meditation for the first time, it will be helpful to ‘learn how to fully
relax the body and release any residual tension’ that may be present.
Meditation always begins by relaxing your body first, for only then will your mind be
willing to meditate.
The practice of physical relaxation, in itself, has many health benefits. These benefits
include and are not limited to:
Slowing your heart and breathing rate
Lowering blood pressure
Increasing blood flow to major muscle groups
Reducing muscle tension and chronic pain
Improving memory, focus and concentration
Reducing negative emotions such as anger and frustration
Boosting confidence and self esteem
Improving the ability to deal with difficult circumstances
Physical relaxation also serves as a useful „pre-meditation‟ practice that will make it
easier to achieve a meditative state and enhance the overall meditation experience.
What follows are a few relaxation techniques that are quick and easy to learn, and equally
easy to use and incorporate into your meditation routine. The idea is to identify one that
works for you personally and then use it to physically relax the body by releasing any
residual tension immediately before doing your meditation.
Progressive Muscle Relaxation (PMR)
This is a technique developed by American physician Edmund Jacobson in the early
1920s to help reduce anxiety by alternately tensing and relaxing the muscles of the body.
Muscle tension accompanies anxiety, so it follows that one can reduce anxiety by
learning how to fully relax the muscular tension associated to it.
PMR remains popular among modern physical therapists, and is an ideal technique for
anyone suffering from muscle tension and anxiety. It is also a very effective way to relax
the body in preparation for meditation.
Beginning with your feet and working your way up to your head, or vice versa, PMR
involves the tensing and relaxing of each muscle group in the body. As you address each
group of muscles, become acutely aware of how it feels to let go of the tension.
Sit in a comfortable chair with your back straight and your feet flat on the floor.
Copyright 2013 Colin P. Cook 8 | P a g e
Begin PMR by first focusing on your breathe. With each breath become aware of
how your body feels. Notice where there is tension and on each exhalation, let go
of that tension.
As you progress through the different muscle groups, tense the muscle for 10
seconds and then let go. Then give yourself 15 to 20 seconds to relax and take
notice of how the muscles feel.
Although the idea is to experiment for yourself, some example muscle groups to
tense and relax are: clenching your hands and fists, flexing your upper arms by
showing your biceps, tensing your forehead, raising your eyebrows, squeezing
your eyelids shut, pressing your shoulders back, shrugging your shoulders, pulling
in your stomach muscles, arching your back, tightening your buttocks, and curling
your toes.
The most important point of this exercise is to notice the difference between
tensing the muscle and letting it go.
Progressive Relaxation
With practice, this popular relaxation technique can be used to induce a deep sense of
physical relaxation within a few seconds. Although it‟s easy to learn, it‟s generally pre-
taped as a guided relaxation. You can create your own guided relaxation tape by
recording the following instructions while reading them slowly and leaving a short pause
after each one.
Sit comfortably and gently close your eyes. Take three deep breathes in through
your nose and exhaling slowly and completely through your mouth.
Starting with your toes and progressing upwards to your ankles, feel your feet.
Sense their weight at the bottom of your legs and how they rest on the floor.
Consciously relax them and allow them to sink into the Earth below.
Feel your knees and how they are a part of your body. Sense their weight.
Consciously relax them and feel them sink down into the Earth below.
Feel your upper legs, thighs and buttocks. Feel their weight and how they are part
of your body. Consciously relax them and feel them sink into the Earth below.
Feel your abdominal and chest area. Feel how they move in rhythm to your
breathing. Feel your heart beat. Consciously release any tension you feel and
allow them to relax fully and completely.
Deepen your breathing slightly and feel your abdominal area and chest sink deep
into the Earth below.
Feel your fingers and hands. Sense their weight at the end of your arms. Move
them ever so slightly and then consciously relax them fully and completely,
releasing any tension while allowing them to sink down into the Earth below.
Feel your arms and shoulders. Sense their weight and then consciously release
any tension and relax them, while feeling them sink down into the Earth below.
Feel your neck supporting the weight of your head. As you take a breath and
exhale sense that weight relaxing and releasing as it sinks down into the Earth
below.
Copyright 2013 Colin P. Cook 9 | P a g e
Feel your head and its weight as it now floats unsupported. Consciously relax
your scalp from top to bottom and from front to back. Feel the tingling sensation
of blood as it flows just below the surface. Relax and release, and allow you‟re
the weight of your head to sink down into the Earth below.
Feel your mouth and jaw. Consciously unclench your jaw as you relax and release
fully and completely. Feel your eyes and sense if there is any tension.
Consciously relax your eyelids and feel any tension slide off of them.
Feel the rest of your face, your cheeks, forehead and eye browses. Consciously
relax them and feel the tension slide off and down into the Earth below.
Mentally scan your body from head to toe and consciously relax and release any
tension you find, while feeling your entire body sinking further into the Earth
below.
Toe Tensing
Although this is a shortened version of the PMR technique outlined above, it is still very
effective in helping to induce physical relaxation throughout the body. As you‟re
alternately tensing and relaxing your toes, you‟re drawing tension from the rest of the
body. Give it a try. It might be just what you need to bring about a profound sense of
physical relaxation and release.
You can do this sitting or lying down. If you do it lying down and your intention is to
meditate immediately afterwards, be sure to move to an upright sitting position when
done.
Close your eyes and put your attention on your toes.
Pull all 10 toes upward toward your face and count to 10 slowly.
Relax your toes and count to 10 slowly.
Push all 10 toes downward toward the floor and count to 10 slowly.
Relax your toes and count to 10 slowly.
Repeat the above cycle 5 times and notice how you feel.
Self Foot Massage
Reflexology is one of the most physically relaxing experiences one could ever be
indulged in. Unfortunately, having access to a reflexologist as part of a daily meditation
routine, is probably asking a little much.
A good alternate is a „self foot massage‟, it‟s always available and it‟s free. Of course if
you have someone available to do it for you, then all the more power to you.
Get yourself comfortable in a chair and get started. You can use a foot lotion if you wish,
although reflexology is most effective when there‟s some friction. It‟s really a matter of
personal preference. If you do use lotion, it‟s recommended you use an aroma therapy
based herbal product that is designed specifically to help relax and release tension in the
body.
Copyright 2013 Colin P. Cook 10 | P a g e
Rest one foot on the opposite leg and put one hand on top of the foot while the
other hand is closer to your toes. Begin stroking your foot from your toes to your
ankles and back, and improvise, being sure to massage the underside of your foot.
Support your foot with one hand and make a fist with the other, then with a
circular motion massage the sole of your foot with your fist.
Support your foot with one hand while working on each toe individually. Squeeze
and gently twist and stretch each toe consecutively.
Stroke your foot around the ankle with your fingertips, up toward the leg and then
back to your toes. Finish by stroking your entire foot once again.
When you‟re done, swap feet and be sure you‟ve spent at least three minutes on
each foot.
If you find sensitive, tender or sore spots along the way, that‟s generally an indication of
the need for attention. Be gentle and spend a little extra time when your body is calling
out to you.
Deep Relaxation Breathing
There are many different breathing techniques that have been devised to help with
physical relaxation. Here we will focus on just one, a deep breathing technique
traditionally used in martial arts and yoga to help induce relaxation.
By concentrating on our breathing, we allow the rest of our body to relax itself. Deep
breathing is a great way to relax the body and get everything into synchrony. Relaxation
breathing is an excellent way to prepare for meditation.
If you are doing this in preparation for meditation, it should be done in an upright
sitting position.
Slowly relax and release the body as best you can. You can use any one of the
relaxation techniques described above to do so.
Inhale slowly through your nose. You want to fill the abdominal and lower chest
area first, then the middle and top part of your chest and lungs. It‟s important to
do this slowly over 8 to 10 seconds.
Gently hold your breath for two seconds, then quietly and easily relax and let the
air out. Wait a few seconds and then repeat the cycle.
If you get dizzy, you‟re overdoing it and should slow down.
It can be helpful to enhance this exercise with the use of imagery. Imagine
yourself floating in the ocean on a warm sunny day. Imagine yourself rising up
with the swells as you inhale and then sinking down into the waves as you exhale.
You can continue this breathing technique for as long as you like. It is also very effective
at bed time to help you fall asleep.
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Copyright 2013 Colin P. Cook 11 | P a g e
How to Meditate
Fortunately for beginners, there are a great number of different types and styles of
meditation in which to try. If you find it difficult to achieve a meditative state using one
technique or variation, there are always others to experiment with until you find one that
resonates with you.
Here is more good news if you are new to meditation… Meditation should always be
easy and relaxing, even for beginners… so relax!
Meditation Position
Although comfort during meditation is important in order to ease any potential physical
distraction, it‟s not necessary to sit cross legged or in some even more bizarre and
unfamiliar yogic position.
It‟s true that experienced students of meditation often sit on the floor with legs crossed,
spines straight and bodies relaxed. It looks impressive and they may even make it look
easy, but as a beginner it is not easy and it is not recommended.
By all means, try it if you like, but chances are your knees will ache, your back will
slump and become very uncomfortable, and your mind will soon become so preoccupied
by the physical discomfort that you will be anything but relaxed.
Physical discomfort is a distraction that will defeat the purpose of meditation. Being
successful with meditation may not require you to sit like a master, but you do have to be
comfortable for meditation to be effective. That‟s why a straight-backed chair, couch or
bench works best for most applications and will greatly improve your success-rate.
Falling Asleep During Meditation
While comfort is important, falling asleep during meditation also defeats the purpose. So
lying down in bed and reclining in your recliner should be avoided. Ideally you want to
be comfortable enough to sit for 10 to 20 minutes with your spine straight and your entire
body relaxed.
It‟s also important to be sure the room or outdoor space is a comfortable temperature, and
your stomach is neither empty nor full. The point is to avoid such physical needs and
distractions during meditation.
Clearing the Mind of Chatter
The greatest challenge meditation poses for beginners is clearing the mind of „mind
chatter‟. After all, we live busy lives, right? We are on the go from the time we get up
Copyright 2013 Colin P. Cook 12 | P a g e
until the time we go to bed. We have family and friends, work, school, radio and TV,
advertising and deadlines.
We have things to plan for the future, things to do in the present and things to
remember from the past.
My goodness, why wouldn‟t it feel unnatural to quiet the mind? Our minds simply are not
used to being quiet, so it‟s perfectly natural to feel resistance when attempting to clear the
mind for the first time.
Clearing the mind is going to take some practice, and understanding a few simple
things can really help.
Like learning any other skill, meditation is going to take some time to master, but that is
no reason to avoid doing it. Besides, the sooner you start, the sooner you will begin to
reap the rewards, and the nice thing is that you don‟t need to be a „meditation master‟ to
enjoy some of the most important benefits… like Better Health and a more Relaxed
State of Being.
The most important first step is to understand and accept these truths. Once you do, you
will find meditation to be easier to learn than you ever imagined, and you will find that
meditation feels natural because a calm and relaxed state of being is more natural than
being in a state of chronic stress.
Even a very basic understanding of the process of meditation helps quiet your mind
automatically, because it quiets your „inner critic‟ and the „negative self talk‟ you have
come to associate to it.
Especially that inner dialogue questioning whether or not you are doing it right!
Keeping the Mind Busy
Keeping the mind busy is how you keep it focused and from wandering off into an
endless stream of mind chatter. You can prove this to yourself by simply trying to sit and
have „no thoughts‟. It‟s virtually impossible for the average person.
Instead, give that busy brain of yours something to focus on like your breath, a mantra or
some guided imagery. With practice you can even use that endless stream of thoughts to
keep your mind focused.
Be Patient and Understanding
You‟re going to fidget and your mind is going to wander. It‟s something we all go
through when we first begin to practice meditation. That‟s why it‟s called a „practice‟,
because it takes practice to master!
Copyright 2013 Colin P. Cook 13 | P a g e
The secret is to allow and release. If you have an itch, scratch it and get back to breathing
or to repeating your mantra. If your mind wanders off every third second, simply bring it
back into focus on the fourth. Remember, it is natural for the mind to wander and it‟s
perfectly natural to feel the need to scratch an itch.
You‟ll find that in time, all the distractions to deep meditation will begin to lessen. But
you have to start somewhere or you‟ll never get there, and the beginning is always the
best place to start any new endeavour.
So carry on with these „basics of meditation‟ and be sure to practice all the meditations
ahead. That way you‟re sure to enjoy the many benefits of a regular sitting meditation
practice.
Being in the Moment
Virtually everyone has been involved in activities that allow you to 'be in the moment'
without any conscious mental effort or thinking. Certain types of exercise such as yoga or
tai chi, and activities such as walking in nature and gardening can help get you into a type
of meditative state.
Being able to identify with and understand this naturally occurring form of meditation
called „mindfulness‟ will help the beginner become familiar with maintaining a quiet
mind and staying in the moment.
As you begin doing the meditations ahead, remember to stay focused on what you're
doing and be fully „in the moment‟. When you notice your mind beginning to wander,
which it will, simply thank yourself for noticing, remind yourself that it‟s OK and
expected, and then very gently return your attention to the present moment.
With practice, you‟ll find that staying focused and in the moment will become easier and
easier… Good luck!
Meditation Basics
The basics of meditation and relaxation are really quite simple.
Begin by choosing a quiet space free of distraction. This must be a place where you feel
comfortable, safe and at peace. Ideally you want to make this your regular meditation
space where you can be free from distraction twice a day.
Meditation can be 20 to 30 minutes in duration, or it can be a little as a few minutes. In
time you will learn to take advantage of opportunities during the day to take short
meditation breaks. Not only will these short breaks bring peace and calm to your day, the
benefits of meditation are cumulative… so experiment every chance you get!
Copyright 2013 Colin P. Cook 14 | P a g e
When learning meditation for the first time however, it is best to maintain a routine
where you meditate twice daily, at the same time each day, for 10 to 15 minutes.
This is most beneficial when done in the morning before breakfast and again in the late
afternoon or early evening before dinner. As you become more experienced, you may
find it quite comfortable to meditate for a full 20 to 30 minutes twice a day.
Make your meditations a daily habit.
If your intention is to make meditation a permanent addition to your daily routine and
lifestyle, it‟s suggested you perform your „twice daily‟ routine for at least 30 consecutive
days. If you should miss a day, then begin your 30 days once again from day one. This
will greatly increase the chance that you will make meditation a positive and permanent
part of your daily routine.
_____________________________
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Copyright 2013 Colin P. Cook 15 | P a g e
Meditations for Beginners
The following meditations will take you on a natural progression from ‘spontaneous
meditation’ to ‘instant meditations’ you can take with you and use any time and any
place you happen to be.
Spontaneous Meditation
Because meditation begins by relaxing your body, „spontaneous meditation‟ is a natural
continuation of the relaxation exercises outlined above. It can be achieved easily and
naturally, and is the perfect starting point for anyone new to meditation.
Spontaneous meditation is when you spontaneously shift from „thinking‟ to „resting
blissfully‟ in your heart space. It‟s when time seems to stand still and you feel totally
connected to your source of love, harmony, wisdom and creativity.
Athletes refer to this state of consciousness as ‘Being in the Zone’, and this type of shift
can help even seasoned meditators achieve deeper states of meditation.
Sit comfortably straight, with correct posture.
Relax your neck muscles by gently moving your head in very small circles.
If your shoulders are tight, lower and roll them a few times to loosen them up.
Ground your body by sitting firmly on the chair, and shifting your weight if
necessary to become more centered and comfortable.
Stretch out your arms and legs, and then align them once again.
Using whatever method works best for you, relax from head to toe, and release
any stress or tension in your body. Take your time, and do this by breathing two
or three times „in to‟ each stress or discomfort.
Now begin to „breathe mindfully‟ by putting your attention on your breath. You are not
trying to control your breath. You are simply observing it with acceptance and affection.
This is much like watching snow fall during a winter storm.
Whatever it is, take notice and understand that it‟s just the way it‟s meant to be in this
moment… so let it be.
Now that your body is fully and completely relaxed, a more formal meditation will be
easy. Continue observing your breath, and once you have experienced slipping in and out
of „spontaneous meditation‟ naturally, you will be ready to move on to the following
meditation for beginners.
Foundational Meditation
Copyright 2013 Colin P. Cook 16 | P a g e
This simple meditation technique will serve as a solid foundation for more advanced
meditations such as those incorporating a mantra, visualization or intended purpose to
achieve a specific result.
Begin by closing your eyes and rolling them upwards toward the point just between and
above your eyebrows. This is known as your „third eye‟ and will immediately help to
induce a sense of calm over the mind.
“The third eye (also known as the inner eye) is a mystical and esoteric concept
referring to a speculative, invisible eye which provides perception beyond ordinary
sight”.
Breathe in deeply through the nose and out through the mouth, keeping your breath deep
and complete… yet natural.
Don‟t force your breath in any way, simply become aware of its natural rhythm.
Be aware of the sensation of relaxation as your breath becomes deeper and
slower.
Bring all of your attention to your breath and do your best to keep it there.
Hear and feel your breath as it comes into your body through your nose and out of
your body through your mouth.
Be mindful of the pause in between each breath.
As you continue focusing on your breath in this manner, you will begin to notice the
„mental chatter‟ slow down and even subside from one moment to the next. When your
attention wanders from your breath, don‟t be discouraged, this is natural and to be
expected, simply bring your attention back to your breath as if nothing has happened.
Too much effort or resistance is futile and defeats the purpose of meditation, so do your
best to stay calm and relaxed at all times, but without doing. When your attention
wanders and your thoughts begin to flow naturally, allow it until you can gently bring
your attention back to breath, for it is your breath that you are to be focused upon.
Not every meditation is going to be the same. One day your mind will be very serene, the
next more turbulent. Both are good, as is the case with meditation. If your mind is
particularly busy, accept that and move your attention back to breath. Some days will be
more challenging, but when done correctly, there is no good or bad in meditation, only
the experience in the moment.
Stick with this simple meditation as a daily practice and you will soon develop the ability
to focus for longer periods of time. Once you do, you can begin experimenting with more
advanced forms of meditation involving mantras, visualization and intended purpose.
Mantra Meditation
Begin as you did in the „foundational meditation‟.
Copyright 2013 Colin P. Cook 17 | P a g e
Sit comfortably with your back straight and your eyes closed.
Relax your body fully and completely, turn you eyes upward slightly to your third
eye and begin focusing on your breath.
Breathe deeply yet naturally, and begin repeating your mantra as you exhale.
What is a Mantra?
A mantra is a word or phrase you repeat during meditation. The idea is to keep the mind
focused on the mantra by subvocalizing it on exhalation, thus keeping mind chatter at
bay. Although a mantra is generally sacred in nature, there are a number of common
mantras in use today.
Ah (ahh) – Said to be the sound of God, it is used as a seed mantra for
manifesting thoughts into the physical world. Begin by chanting or repeating this
mantra, then visualize whatever it is you'd like to manifest. See it clearly and then
repeat the mantra again until your visualization has been penetrated with the
mantra.
Om (ohm) – The most well known of all mantras. Om is the representation of the
Supreme Being. The past, present and the future are all included in this one
sound. Meditation on this sacred syllable is said to satisfy every need and leads to
liberation.
I Am That I Am – One of the Hebrew Torah‟s most famous lines. It is the
response God used when Moses asked for his.
I love you. I‟m sorry. Please forgive me, Thank You – A very powerful
Ho‟oponopono (Hawaiian) Mantra that has become quite popular in recent years.
These are just a few examples of the many different mantras in use today.
Mantra meditation can be very powerful, even when using a very simple mantra like „I
Am‟, or „Ahh‟. Because you are concentrating your attention on the mantra, it is much
easier to keep your mind fully engaged in the meditation rather than having your attention
wander.
Although there are many ancient and modern mantras alike, you can actually create your
own if you are so inclined.
Creating Your Own Mantra
Your mantra needs to be a name or sound that uplifts you both spiritually and
emotionally, and helps you keep your focus during meditation. A common method for
creating a personal and unique mantra is to create it from two separate sounds. When
repeating it during meditation, you will start with the first sound and finish with the
second.
Copyright 2013 Colin P. Cook 18 | P a g e
The first part of your mantra can be determined by imagining the sound of „what would
calm you‟ when you hear it. It could be the sound of waves splashing against the sea
shore, or the sound of a cool breeze blowing on a warm summer night. The idea is that
you come up with something meaningful and personal to you.
The second part of your mantra could be the sound that You make when you are content
such as the sound… „ahhh‟. Again, this is your own personal mantra, so give it some
thought. Together the sounds must induce a sense of „calm contentment‟.
Once you have decided on the two sounds that will make up your mantra, you‟ve got to
determine when to say it, on your exhalation or invalidation. Most people find it most
natural to repeat a mantra on exhalation, but for some it will be on inhalation.
The best way to determine which is right for you is to meditate for one week repeating
your mantra on exhalation and then one repeating your mantra on inhalation. When done,
compare the two and determine which feels the most natural.
Instant Meditation
Imagine a meditation so quick, easy and simple you can practice it anywhere and
anytime you feel anxious, stressed or upset.
Well, it‟s easier than you think. Once you‟ve had a little experience with the „relaxation
techniques‟ and „foundational meditation‟ outlined above, you will find it quite effortless
to master these „Instant Meditations on the Go‟.
Breath Gratitude Meditation: This is more of a breathing exercise than a meditation,
but it is a fine line at times between the two. This „Breath Gratitude Meditation‟ can be as
short and sweet as you have time for, and it can be very effective for grounding and
inducing physical relaxation.
Take a long deep breathe.
Say thank you as you breathe out.
Repeat this five times.
Five, Five, Seven, Five Meditation: Here is another easy breathing meditation that can
be done anytime, anywhere.
Breathe in to a five count.
Hold for a five count.
Breathe out for a seven count.
Repeat five times.
Copyright 2013 Colin P. Cook 19 | P a g e
Meditation with Counting Visualization: This is a very powerful, yet simple meditation
that incorporates visualization to help maintain focus.
Sit comfortably with your back straight, close your eyes and look upward to your
third eye.
Using a relaxation method of choice, take a moment to relax your entire body.
Inhale deeply, and then exhale while visualizing and counting the number 1.
Inhale deeply, and then exhale while visualizing and counting the number 2.
Continue breathing, counting and visualizing this way until you reach the number
10.
Continue doing the same backward from 10 to 1.
Repeat as many or as few times as necessary or desired.
If thoughts distract you or your attention wanders, simply clear the mind without
judgement and start over again at the number 1.
Digital Clock Counting Meditation: Visualize the face of a digital clock with 24
seconds showing. Now, beginning at the number 24 and counting down one second at a
time, count each consecutive number to yourself as you see the number change in your
mind‟s eye.
When your mind wanders, and it surely will, simply begin your countdown once again
from the number 24.
Once you are able to count down consecutively from 24 to 1 without your mind
wandering, you will understand the true meaning of entering a state of „single point
awareness‟.
Point of Focus (Short) Meditation: When you find yourself struggling, stressed, angry,
upset or anxious and you are in a busy or public place… try this simple „Point of Focus
Meditation‟ to bring yourself back to a state of calm.
Select an object within view and look at it for a moment.
For just a few minutes concentrate fully on the object.
During this time the object is all that matters.
If your mind wanders, gently bring your full attention back to the object.
After a few minutes, check in on yourself and see that you feel calmer, relaxed
and grounded.
Point of Focus (Long) Meditation: Most of us spend our day multi tasking and running
around from one situation to the next. Without a routine that allows time for regular
meditation and/or physical relaxation it‟s easy to find ourselves tired and feeling used up
by the end of the day.
The following „point of focus‟ meditation is the solution.
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Take a few minutes and stop what you‟re doing. Find something in your
environment that is pleasant to look at. It can be a photo, a piece of art or an
object of affection. Do this outside or through a window if possible, as nature is a
wonderful way to ground ourselves.
Once you have something selected, gaze at it and listen. Don‟t analyze it or listen
to the voices in your head, but rather listen to the sounds in the world around you.
As soon as you catch yourself identifying with or evaluating a sound, move on to
the next one.
Begin to smell the world around you. Breathe slowly and deliberately and see if
you smell anything new that you‟ve not previously noticed. Again, once you
begin to identify with or judge an odour, gently move on to the next one.
Feel your body and the air circulating around you. Feel the support of whatever
you‟re sitting or standing upon.
Allow yourself to float on a wave of sensory awareness, veering gently away from
any attempt to categorize, assess or identify with anything. As you breathe in, say
„I‟, and as you breathe out, say „Am‟.
This is a wonderful way to keep yourself grounded, relaxed and connected during the
day, and you can do it for a few seconds, or you can do it for a few minutes… it‟s up to
you.
Experiment with different affirmations riding on the cusp of your breath.
Just Be… Relax and Release… Love and Let Go.
Using whatever affirmation resonates with you in that moment is perfect.
________________________
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Learn how CORE Engage can help you enjoy a happier, more purposeful life.
Copyright 2013 Colin P. Cook 21 | P a g e
Practical Tips
To Help Quiet the Mind
Meditation involves quieting the mind by focusing 100% of your attention onto one
thing. Your point of focus can be as simple as your breath, a mantra or counting numbers.
Although this sounds like an easy thing to do, it can be quite challenging at times, which
is why so many people that try meditation never actually succeed at incorporating it into
their daily lives long term.
This is unfortunate, as regular meditation brings with it so many positive benefits. So
what we‟ve done is include the following tips and suggestions on… how to quiet the
mind and create a mindset that is conducive to the regular practice of meditation.
Hopefully this will help you on your journey to a life long practice of meditation and the
peace in your heart it brings.
Create a Permanent Meditation Space in Your Home: Pick a specific room in your
home to meditate. It must be a room separate from where you work, exercise or sleep.
Place candles, items of affection and other spiritual paraphernalia in the room to help you
feel relaxed, comfortable and at ease.
Put up the Do Not Disturb Sign: The single most common mistake made by beginners
is not insuring peaceful practice conditions. If you have it in the back of your mind that
the phone might ring or your kids may show up home from school, you will not be able
to stay focused and you won‟t be able to attain a state of deep relaxation.
Always ensure that you will not be disturbed during your meditation.
Take a Moment to Stretch the Body: Before you begin your daily meditation, take a
moment to stretch your entire body. This only needs to take a minute or two. Stretching
loosens your muscles and connective tissues and will allow you to sit more comfortably
in meditation.
Stretching is also a great way to begin the process of ‘going inward’ as it brings
attention to the physical body.
Learn to Relax the Body: Begin with the relaxation exercises provided, and then move
on to the focused breath meditations. This is the easiest way to become familiar and
comfortable with the relaxation and „stillness of mind‟ necessary for success.
Don’t be Afraid to Make Adjustments: It‟s not always easy to be comfortable sitting
still, and for anyone new to the practice of meditation, the slightest physical movement
can sometimes transform a frustrating meditative moment into one of renewal.
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Subtle changes in body position may be barely noticeable to an observer, but they can
mean everything for your meditation practice.
Be Aware of Your Individual Body Parts: This is particularly important for beginners
and when a meditative state first starts to take hold. Once the mind begins to quiet, put all
your attention to your feet and then slowly and systematically move your way up the
entire body.
Include your internal organs along the way and feel the blood flowing as well as the
breath moving in and out of the body.
Use a Candle as a Point of Focus: Meditating with your eyes closed and turned upward
toward your „third eye‟ can be challenging for some, especially those new to meditation.
Using the flame of a candle as your point of focus can be very powerful as it allows you
to strengthen your attention with a visual cue.
Meditate with a Loved One: Doing it together is always more fun, and meditation is no
exception. Meditating with a partner or loved one can improve your practice and comes
with many wonderful benefits. Make sure you both understand the ground rules ahead of
time, and then enjoy.
Meditate in Early Morning: The expression, „the early bird gets the worm‟, could have
been written with morning meditation practice in mind. Without a doubt, early morning is
one of, if not the best time to practice. It‟s quieter, your mind is not filled with the usual
clutter, and there is less chance you will be disturbed.
One of the best things you can do is make it a habit to get up half an hour earlier in the
morning and meditate.
Generate Moments of Awareness During the Day: This is something you can do more
often than you may realize. That‟s why we‟ve included the section with several „Instant
Meditations‟. They are easy to master, so when you have a few moments during the day,
you can close your eyes or focus in on an object of affection and clear your mind, relax
and be grounded once again.
Finding your breath and ‘being present’ in the moment while not in a formal practice is a
wonderful way to evolve your meditation habits.
Learn more about Meditation: Go to the library or book store and read a book on
meditation. Do some research on the Internet, there is lots of information out there and
much of it is free. Practice and experiment with as many different types of meditation as
you can. They are all different and some will resonate with you more than others.
Try Meditating to Relaxing Music: It‟s true that a deep meditative silence is not likely
to be achieved while listening to just any music. There are however, chants, crystal
bowels and sound tracks specifically engineered for the purpose of meditation. If you
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have a favourite piece of music in mind that is relaxing for you, what do you have to lose
for giving it a try?
Meditation doesn’t always have to be deep. It all depends on your intended purpose in
the moment. Listening to a relaxing sound track might be just what the doctor ordered to
bring relaxed clarity and to break up the regular routine.
Try Guided Meditations, Clearings and Healings: Again, go online because there are
as many different takes on meditative clearing and healing as there are practitioners
offering. Many of them even have free sample downloads and giveaways for you to try.
The idea is to expose your self to as many different methods as possible. That way you
are more likely to find the one method that most resonates with YOU.
Meditation is an Active Process: As a beginner, it‟s important to understand that
meditation is intended to be an „active process‟. Always meditate with purpose, even if
that purpose is simply to enjoy the health benefits of meditation and the relaxation that
meditation brings.
Once you become more experienced and comfortable with the process of meditation you
will be able to enter your meditations with whatever specific ‘intended purpose’ you
desire.
Take Notice of Frustration: Frustration is one of the biggest challenges for beginners
when first learning to meditate. It‟s hard not to think, “what‟s going on, what am I doing
here, why can‟t I just relax and clear my head of the chatter”.
Remember, this is normal and to be expected. Then when it happens, simply put your
focus once again on your breath and let the frustrated feelings go.
Don’t Stress, Judge or Get Angry: This is perhaps the most important tip for anyone
beginning meditation for the first time. It‟s also one of the hardest things to implement.
No matter what happens during your meditation practice, do not stress about it. Don‟t be
nervous leading into a meditation session, and don‟t judge it afterwards.
Meditation is what it is. Just do it, accept it and let it be.
Be Grateful for Your Meditation: It‟s important to always be grateful for your
meditation time. The way to do that is by spending a few minutes, immediately following
your meditation, feeling appreciative of the opportunity to practice and for your mind‟s
ability to focus.
Something you could do, is keep a written meditation journal. If you do, keep in mind it is
solely for showing gratitude for the opportunity.
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Recognize When Your Interest in Meditation Begins to Wane: Something a lot of
people struggle with early on in their experience is noticing when the interest in
meditation begins to wane. Meditation is not meant to be a struggle, but there will be
times when you interest in sitting and meditating simply I not there.
The secret is to notice this lack of interest early on and take steps to revitalize that
interest. You can do this by reviewing you „gratitude for meditation‟ journal,
experimenting with alternate forms of meditation or simply reminding yourself
consciously of the benefits and why you began meditating in the first place.
It’s also important to keep in mind that losing the ability to focus on meditation often
runs parallel with your inability to focus in other areas of your life.
Commit Your Meditation to Long Term Practice: Meditation is a positive life
enhancing and life-long practice that you will benefit from on every level of your Being.
Meditation is a wonderful practice with many benefits, but it can be challenging in the
beginning. Use the instruction, tips and exercises outlined in this document to take your
meditation practice to the next level.
Remember, it‟s not about examining the results of your daily practice that‟s important.
It‟s about the experience in the moment.
The most important thing is to Do It Every Day, and then let it go.
There is power in ritual and routine. Make your meditation a formal practice by setting
aside a specific time, twice a day, to quiet the mind and be still.
____________________
We hope you‟ve enjoyed ‘Meditation: A Guide for Beginners’, a free publication
created by CORE Engage and The CORE Community.
Visit The CORE Community today.
Learn how CORE Engage can help you enjoy a happier, more purposeful life.