Meditation Made Easy

Meditation really isn't as complicated or as taxing as many people may think. Here is an easy and effective method of meditation called the Metta Bhavana, which means Loving Kindness Meditation.

1. Lie in a comfortable place with your eyes closed. Esnure there is no background music or sounds unless the music is specifically designed for mediation (no Britney on the radio please!)
2. Allow your thoughts to float freely through your mind, not judging or worrying about the implications thereof. Simply let thoughts come and go.
3. Bring your attention to your breath and focus on taking long inhalations and exhalations.
4. Imagine your heart as a lotus flower, slowly opening up and see the middle of the flower as a space of light.
5. As you feel a warmth creeping up through your body, turn your attention to yourself and repeat the following phrase in your mind a few times - 'May I be well, may I be happy, may I be free'- until you really feel a sense of well-being and happiness for yourself.
6. Now pick someone you know - the first person who comes into your mind and wish them the same - 'May they be well, may they be happy, may they be free'.
7. Next think of someone who you have not spoken to in a while, perhaps someone you had an argument with and do the same.
8. Expand your well wishes to someone who you do not know but see often - that homeless man on the street, your security guard, the old lady at the shops, the kind man at the gym and wish them well in the same way.
9. Now visualise as many people as you can think of, all the people you know, and wish them well.
10. Go even further and think about everyone in the world - 'May they be well, may they be happy, may they be free'.

Once you have extended your wishes of well-being to as many people as your mind can imagine, slowly bring your awareness back to yourself and the present moment, and know that just through your 5 minutes of thought, the energy of the world has shifted into a more positive space.

Thank you!