There are many forms of meditation. Many of my patients tell me they have tried to meditate but that they cannot stop their minds from thinking, so they quit. In some forms emptying the mind is spoken of, but when we look deeper this does not mean not thinking. Meditation is not the same as contemplation.

It is the nature of the mind to think. The method of meditation that I teach is called Mindfulness based meditation, which is taught in many stress reduction programs and meditation programs designed to help people deal with illness.

At the center of Mindfulness Meditation is the breath, and awareness of the breath is the first step in meditation. Mindfulness meditation does not require a belief in any spiritual or religious system and is compatible with any system of beliefs that you may have.

The Practice

You can begin your meditation by finding a quite place where you won't be disturbed for a period of 15-30 minutes. Make yourself comfortable by sitting in a chair with your back upright and if possible not resting your back against the chair. This means taking time for yourself, something that may be difficult for some of us.

Once you think you are comfortable close your eyes and feel any sensations in your body that call out for attention and adjust your posture if necessary.

Now switch your attention to your breath in the area of your stomach, and notice the rising and falling of your stomach, rising as you breath in and receding as you exhale. The breath can be like a wave on the ocean rising and falling, appearing and disappearing. Just notice your breath without trying to control it in any manner, like watching the waves.

Notice the pace of your breath. Is it fast or slow........?

Notice the depth of your breath. Is it deep or shallow.......?

Is your stomach expanding and receding as you breathe.....?

Are you noticing the breath for one complete breath, or more, or is your mind wandering? Remember it is the nature of the mind to wander. When your mind wanders gently bring your attention back to your breath without judgement just as you would train a puppy to sit. Gently guiding yourself back to the breath each time it wanders, whether it has roamed for a moment or for five minutes. When you notice that your mind has wandered gently return to the breath in the area of your stomach.

At this stage of meditation it is not how long you can stay with the breath that is important, but taking time for yourself, and developing a gentleness towards yourself and returning to your breath the breath each time you notice the mind has wandered. This is called the practice of meditation.

Common thoughts often come to mind such as, am I doing this right? This is a waste of time why am I doing this. Notice which thoughts are coming to your mind. To the best of your ability letting the thoughts go and returning to the breath.

A good meditation link www.meditationproject.com