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Author:
Hayley Jo-Anne Kenwright

In this segment, we’ll be looking at helpful ways to encourage that medative state of mind, ready for when we start work on different meditation techniques, which will be covered in subsequent lessons.

Meditation is a discipline that coaches relaxation in the body and calms the mind which I believe, leads to discovering our divine, true self that has no beginning and no end.
When we first start on the path of meditation we can encounter many difficulties. Finding the right time or *fitting it into our daily routines* is typically the first difficulty. The second, is how to relax the body and calming the mind is the third most common difficulty. This is by far the most common difficulty people encounter. This is a tricky technique to accomplish because when we first try and relax the mind, we are attacked by thoughts on every day subjects and worries. Pantanjali, a wise eastern sage likens the mind to a pond into which is thrown a continuous stream of stones, causing ripples upon the ponds surface. The pond represents the mind, the stones, thoughts and the ripples, the disturbances that these thoughts cause. Unless we stop throwing stones, allowing the ripples to become still, we will never see the bottom. In other words, if we are unable to quieten the mind and free it from thoughts we will never see our own true self.

Establishing time
It is important to set aside the same time each day to meditate. This then becomes a discipline, as it’s so easy to have the intentions to meditate every single day, but if a fixed time is not organised, the day then becomes night and then we just simply *can't be bothered*.Therefore we should ideally set aside fifteen minutes daily for stilling the mind and attaining inner peace. You might find you actually look forward to these moments that are just for you. Let me assure you now, that this time you set aside will definitely not be wasted time.
I suggest, when starting meditation for the first time, you do two fifteen minute meditations daily. But be sure to leave at least six hours in-between each meditation, dusk and dawn are excellent times to meditate. More importantly, try to give your mind some notice that it is about to meditate. Once you have decided your time for meditation it does help to stick to it as previously mentioned in this article, discipline. This should not be hurried or done whilst you should be doing your washing or you won’t settle. If you meditate before going to sleep in the evening, the serenity produced will help sleeps become better quality, often recommended for insomniacs to try. If you sleep with worries or active thoughts on your mind you will have poor quality of rest, but if you go to bed with a peaceful mind, you should sleep like a child and hopefully awaken in the morning revitalised and refreshed ready for the new day.
If you meditate in the mornings, the inner peace you reach first thing will carry you through the day, with a sense of calm and cope-ability. Again, take your time and do no worry. I find it helpful to set the alarm clock just twenty minutes earlier than normal. I allow five minutes to prepare the room for mediation and then I settle down in peace, because the rest of my family is still sleeping. This is my usual time for positive affirmations as they prepare me for the day. It’s comparable to setting your mind to the right frequency, if we affirm often enough.
Meditation is a perfect way to bring in affirmations, especially morning ones. Leave an hour after a meal, or you will still be in digestion mode. You can meditate anytime of the day, you must find what suits you and your way of life best.

Establishing location
Think of any meditation centres, Yoga rooms or indeed churches that you may have visited in the past and remember how the room felt, how you felt as you entered the room. Most people can feel the space as soon as they walk in to the room. Similar to when you meet a person and you know instantly if you like them or not. This is because the people, who have prayed or meditated previously in that room, have instilled their lingering thoughts and energies there and, as we know, energy cannot be destroyed. That’s one great reason to think about using the same room for each mediation session. Find a place which is quiet, warm and where you know you will not be disturbed.
The more a space is used for meditation the more peaceful the vibrations become there and accordingly, easier to slip into that meditative state of mind. If, like most people, you do not have the room for a ‘special meditation room’ in your home, you can utilise another room such as your living room. In this case, before you meditate, you can soften the energy vibrations created by the normal hustle and bustle that will have been created throughout the day, several ways. Most commonly, by thoroughly airing the room and the burning of incense or Aromatherapy oils, but my favourite way is with fresh flowers. Fresh flowers not only contribute their own gentle fragrance, but also provide objects for contemplation if you are working with gazing meditation. Another way to enhance the atmosphere ready for meditation is by playing a tape of soft new age or classical music, but its imperative that I mention here that although music can be a useful aid, many do prefer complete silence during mediation so trial and error to find what suits you best. Lighting should be soft, wear clothes that are warm, comfortable and of course none restrictive, I’d also suggest that you remove your shoes, simply because the more comfortable you are, the easier it will be for you to relax in preparation for mediation.
As I’ve mentioned, we are not all lucky enough to have our own mediation room, but there are alternatives. Use of your bedroom (try not to fall asleep though), the garden (find a tree or plant you feel most connected to and use that as your own personal mediation space during the warmer months) or by finding any room that is not being utilized in the evenings or mornings. (I have known people to use the cupboard under their stairs to find that peace and personal space that’s just theirs! Any space will do, as long as you feel safe and comfortable there.

Establishing posture
It’s alright, I’m not about to dictate to you, strange and weird postures that only the most athletic or subtle bodies can manage, but I do need to point out that you should get your posture right for you before contemplating a meditation. Otherwise you may find the whole exercise ruined by uncomfortable fidgets. Not only for comfort, but if you have got the posture right you should feel grounded and safe.
Which ever posture you choose, you must insure that your spine is straight, as this is the main channel in which your energy flows from the earth and through your spiritual body towards the higher realms of consciousness. Not only that, but you don’t want to injure your back by sitting slumped for long periods of time. Find what suits you by trying a few things out, lying down, sitting up in a high back chair, or on a sofa. Perhaps you can use props around your home to adjust your comfort levels, such as big floor cushions or yoga mats.
Have a play and see what you feel most comfortable with. Try each position by staying in it for five minutes at a time and seeing how your body feels in that space. Don’t worry, you don’t need to have a set posture, you can swop and change the more you practise meditation, and soon you’ll have it down to a fine art. You’ll know exactly what feels good and what does not.

Words to think about until our next lessons “Trial and error, find what suits you and don’t be afraid to try new things. You never know, the grass could actually be greener on the other side, if not then no harm done.”.

Hayley Jo-Anne Kenwright is presenter of 'Meditation Time' @ http://www.spiritualconnextions.com radio Every Friday and Monday evening (GMT)

Having now contributed articles to leading magazines such as Rainbow News, Chat Its Fate, Take 5 and PS magazine, Hayley Jo-Anne has been interviewed on the radio about her spirit and healing work and even has her own psychic column with the exciting new woman's magazine 'Skylar'. For more information please visit the following site http://www.exorcisms.co.uk (team member Hayley Jo-Anne) and http://www.myspace.com/hayleyjoanne

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A Quick Note From The Publisher... If you like the article above, you may be interested in the following article which is also related to Meditation... Scientific research on Transcendental Meditation (TM) Scientific research has shown that the most beneficial meditation technique is Transcendental Meditation (TM). The striking reduction of stress and anxiety caused by TM are 3 times greater than the effect caused by most meditation and relaxation techniques. Transcendental Meditation has been taught by Maharishi Mahesh Yogi since 1958. The first articles about the beneficial effects of TM were published around 1970 on important magazines and scientific journals such as - Science (167, 1970), - American Journal of Physiology (221, 1971) and - Scientific American (226, 1972). The basic research was conducted by two medical doctors from Harvard University, Herbert Benson and Robert Wallace . This research was made on dozens of American people who used to practice this technique regularly. These people were of any race, sex, age, job, and with different personal political or religious belief. Later, a lot of research was made about this technique by several doctors and scientists, who wrote several articles on important scientific journals such as - International Journal of Neuroscience , - Psychosomatic Medicine , - Electroencephalography and Clinical Neurophysiology , - Journal of Clinical Psychiatry , - Journal of Clinical Psychology , and many more. Dr. Benson never practiced this technique himself (Dr. Wallace did). Dr. Benson created his own relaxation technique, that is described in his book The relaxation response (HarperCollins, 1975, 2000), a best-seller that sold 5 millions of copies since 1975. Dr. Benson claims that his technique achieves the same results as Maharishi's TM. However, the actual results achieved by TM are 3 times greater than those achieved by the relaxation response technique, as shown by further research (...