How to meditate, it's an unusual topic for this series. However, it is very applicable. As we discuss the problems of losing your temper, a serious problem in depression, it is helpful to know how to meditate, because meditation is a very effective technique for calming yourself. The first step towards meditation is to turn off the TV, the radio, try to eliminate as much noise as possible. Meditation will encourage you to focus on your own breath, and that is what you want to be listening for. You want to try and avoid any distraction at this point. Second, close your eyes. You may want to open them to see what is going on, but remember, you are focusing on the internal right now, not the external. It doesn't matter what is going on in the other room. All that matters is what you are doing. Take deep breaths. Get into a rhythm of deep breaths in and out. Try to extend your exhalation so it is longer than your inhalation. Begin counting to ten with the odd numbers on the inhale and the even numbers on the exhale. This will put you in your body's natural rhythm. With your eyes closed, imagine a shade of purple that just gets darker and darker without ever turning to black. This will give you your focal point. The deep purple will soothe you, as will the counting of your breath. Eventually, you might find that you only need to breathe and be able to go into a meditative state. That is fine. Always remember to count from one to ten in cycles, though because you do want to bring your body to that calming rhythm. The pace of your breathing is what will maintain your calm and without that, you will not be able to move on. |
