Meditation Zen

We've all heard about the benefits of meditation, but it sounds so hard! Well, it really can be as simple as setting aside a special place and time every day and getting to know your self better. All you have to do is relax, breath deeply and let go of your everyday worries.

One of the problems with learning to meditate is you can feel a little silly just sitting there. Most beginners report that as soon as they decide to sit down and meditate, all of a sudden they start thinking of a thousand better things they can do - even the laundry!

In the meantime, here's a quick checklist to get you started:

•1. Mood Set aside an area in your room that is your own special place. Decorate it with rich pillows, throw rugs, incense, candles, music - whatever suggests peace of mind.

•2. Compose Yourself You can sit or lie down, as long as your spine is straight. This allows the natural channels of energy in your body to open up and flow freely.

•3. Breathe Slow, deep, regular breathing that starts from the nostrils and ends up deep in your diaphragm - hold the breath - then let it out slowly. Imagine your lungs are being moved by a slow gentle wave, going in and out, over and over.

•4. Relax Begin by slowly, intentionally relaxing all your muscles, starting at your feet and ending with your neck, head and face.

•5. Visualize Create an inner oasis in your mind, a beautiful place you want to return to again and again. You can imagine a healing sanctuary, a mystical temple, or a sanctuary in nature with waterfalls and hot-springs. Add elements to your inner space to help you relax and feel nurtured. When you feel completely relaxed, imagine what you want most to happen in your life, whether it's coming out of exams with flying colors or having the relationship you dream of, visualization is a powerful method to bring your dreams into reality.

•6. Feel Emotions Infuse your visualizations with emotion. Use your imagination to trigger positive emotions - such as love, recognition, success. Feel the visualization as if it is actually happening.

•7. Time Choose a time when you won't be disturbed. Zen monks meditate for exactly 25 minutes a day.

•8. Repetition The more regular you can be, meditating25 minutes a day, the easier it gets. Choosing the same time and place helps the automatic meditation response, and within a week you'll start having deeper meditation

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