Here is an instruction to meditate quickly. Without having to sit cross-legged and start chanting, this way is so easy to follow along and enjoy. Firstly, you remove yourself from all distractions such as telephone, loud noises, television, anything that is designed to grab your attention. By this way, the amount of stimulus in the room is reduced and so it is better for you to relax. Please create a comfortable position before you start. Mitigating stress is the primary purpose of mediation. Referring it, stress is a type of mental problem. Stress just clouds your vision, no benefits which it brings to you.
In your mind you probably have a lot of things to do, and to think about. Lets visualize all those things and put them aside for now. We’ll worry about them later, for the next 15 minutes we’ll focus only on ourselves. Try to focus on only breathing, that’s it. All you have to do is breathe right now. Sometimes we get so distracted by our busy lives that we forget to do what we are naturally inclined to do. Sit still for a few minutes and only breathe, don’t let any other thoughts distract you. Breathe in for a count of 8, or whatever time is comfortable for you. Next, breathe out for 8 seconds. As you start to relax you’ll find that you can breathe deeper and slower. Breathing slower is decreasing the amount of physical stress on the body.
After a while your heart rate will begin to slow down, and so will your breathing. Don’t be afraid this means your body is relaxing. When your body is relaxed you tend to produce more body heat. Again, all of this is normal and shouldn’t be worried about. These are all symptoms of you shifting into a more relaxed state of mind and body.
If you seem to have trouble relaxing, try tensing and then relaxing your muscles. Begin with your legs and move up to your head. At the end of this exercise your muscles should be fully relaxed. Remember to sit upright though. You don’t have to sit straight up in a way that’s uncomfortable, but don’t slouch.
Some people prefer to visualize things while they meditate so that their focus can be limited to only one thing. I like to visualize myself sitting in the middle of the desert, but you should pick your favorite place to be.
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On a cob web afternoon,
In a room full of emptiness
By a freeway I confess
I was lost in the pages of a book full of death;
Reading how we’ll die alone.
And if we’re good we’ll lay to rest,
Anywhere we want to go.
In your house I long to be;
Room by room patiently,
I’ll wait for you there like a stone.
I’ll wait for you there alone.
And on my deathbed I will pray to the gods and the angels,
Like a pagan to anyone who will take me to heaven;
To a place I recall, I was there so long ago.
The sky was bruised, the wine was bled, and there you led me on.