Meditation: 4 Steps to Peace of Mind

Meditation is a practice of quieting the mind. Meditation is learning how to be in the moment, at peace and still in mind and spirit, and some times still in body. In this article, my intention is to share with you a few ways to cultivate peace of mind through quieting the mind and even focusing the mind through the use of sound vibrations (mantras and affirmations).

The hustle and bustle of life can often leave people feeling exhausted physically, but even more so mentally and emotionally. While meditation is effective, it's only as effective as the will and discipline of the practitioner.

The first step to peace of mind is to remember that stillness is the key. Be silent. No mantras. No special sitting positions. Schedule a short block of time for yourself one day; it could be a Friday after work or a Saturday morning upon waking. Try ten to fifteen minutes to start out. Sit outside on your patio, balcony, or on the steps in front of your home or you can just sit inside in a quiet room with the door closed, if you live with someone. Simply sit down and be silent. No talking. No singing or humming. Simply sit in silence taking in your surroundings, if random thoughts come to mind, just watch the thoughts like a movie and let them float away from you without getting upset about them. Just leave them be and they will float away from you. As you continue to do this every day, you will enjoy it so much you'll get lost in it and lose track of time in a good way. The silence is so good for your body, mind, and spirit.

The second step to peace of mind is focus and concentration. People often pull themselves in many directions. You could wear many hats at your job and in your home life. Some people are people-pleasers; they are working very hard to be all things to all people and not spending enough time just being for themselves. It's times like these when sitting down and taking time to focus in your breathing and on something positive for a change would be an essential addition to your quality of life. One of the best ways to practice focus in meditation is to use mantras (a phrase or a word) to repeat over and over again during a session. The word or phrase can be anything positive that you wish to chant. My recommendation is to try one of the following: "Peace, be still", "Om", or "Love."

Another great way to cultivate focus and concentration is to practice candle gazing. This is very easy to do and you may find it to actually be quite fun. Simply light a candle and sit in front of it on a comfortable cushion making sure you are at heart level or at eye level with the candle flame. Take a few deep breaths, in through your nose and out through your mouth to get comfortable, then go back to breathing normally while staring at the flame. Simply look at the flame taking note of the colors and the way it moves or doesn't move. Keep your focus there and nowhere else. If random thoughts come to mind, simply put your focus back on the candle flame. Any fears, doubts, or worries come to mind, mentally send those things to the flame of the candle. This is a neat practice to help clear your mind of negative thoughts, which makes room for positive thoughts and simple solutions to issues to take form in your mind instead. Enjoy this practice! Try it for at least ten minutes once or twice per week. Write about your experiences with it in your journal, notebook, or blog.

The third step to peace of mind is to start using affirmative prayer. Prayer is a form of meditation anyway. When some people think of prayer, it's usually associated with supplication, which involves prayers where the person is asking or begging for his or her Higher Power to supply them with something they feel they need at the moment. However, I've found in my own spiritual practice and growth that affirmative prayer is far more effective and pleasant. For example, instead of saying "Please help me pay my bills and please help me let go of this awful relationship", try saying, "I am thankful that all my bills are paid off and always on time and I am thankful that I have wonderful people in my life." While these statements may not be true at the moment in your life, by saying them in a way that declares them to be true, you are opening up the door for them to become your reality and at a pretty fast rate. Gratitude and positive affirmation in prayer. Give it a try and watch the miracles unfold every day of your life. Peace of mind will be your reality all the time.

The fourth step to peace of mind is to share peace with others. Use your meditation time to send peaceful thoughts and loving thoughts to others. Say an affirmative prayer for friends, relatives, and co-workers. Close your eyes every once in awhile and see people that are usually depressed and sad, as happy and joyful about life. Visualize the entire world engulfed in a bright Light of peace and love a few moments every morning and every evening. See people at peace and not worrying about the economy, but flourishing at their jobs and chosen professions living prosperous lives. Sharing these kinds of thoughts will be your reality as well. If someone you know is having a bad day, send them a note of encouragement and love via email, with a greeting card, or a gift of something you know they enjoy. Give them a compliment. Thank them for something nice they've done for you at some point since you've known them.

As we've learned here, meditation isn't hard to incorporate into one's life. Meditation isn't always about sitting still, meditation is the act of putting one's mind into a clear and positive space.