To relax the body, you can do the following:
Relaxing each part of your body, starting at the toes and moving upwards, until you have covered eary limb and muscle. Be careful not to fall asleep. To relax the mind is more difficult.
A method that works for most is to imagine a restless sea full of waves that becomes calmer and calmer, until it resembles a mirror - a pool of still water.
Of course thoughts will arise, like a ripple over the surface, not disturbing the overall serenity.
Try and watch your breathing. The inaling of a silver-like air, exhaling dark smoke, which becomes lighter till the colour is a soft silver.
Try and focus. Using a candle can be helpful.
Avoid drugs or smoking when you meditate. In this case, a clear mind helps to recall what you have experienced.
Pay attention to the way you breathe, letting it happen naturally. Do not force yourself to breathe in a certain way.
Say: My body is at peace
Be aware of any sensations in your body when you utter these words. Dont try and think about it. Dont suppress these thoughts. Just acknowledge them.
Say: My emotions and my feelings are calm and tranquil.
Be aware of any sensations in your body when you utter these words. Dont try and think about it. Dont suppress these thoughts. Just acknowledge them.
Say: My thoughts, my mind are at peace.
Note any thoughts that arise, but do not dwell on them. Just let your mind drift.
See yourself as perfectly still, calm, in a beautiful, silent, peaceful world.
Say: I have body sensations, feelings, thoughts and emotions, but as a tiny spark of the great Universal Being of Self. I am at peace and in tune with the Rhythm of the Universe.
Believe what you are saying. See the truth in the Words.Dont suppress these thoughts, just acknowledge them.
