Meditation is about being still. The aim is simply to pay attention - to be fully present. It is often called 'Silent Space' as it can be described as entering into a silent space. It is a natural state of being which enables you to clearly see the reality of nature, to connect with the Universe / God and to see things for what they really are. It connects you to an inner quietness, shuts off the chattering mind when you need focus and clarity regarding problems or issues in your life.
Meditation is a way of shedding cares and stresses reaching a tranquil state that refreshes and strengthens the mind and deeply relaxes the body. Meditation restores the will and strengthens the ability to manage your life, achieving inner peace and enlightenment. In meditation, you get to 'know and understand yourself' - you can quite literally become your own best friend!
There are so many different forms of meditation and it really doesn't matter which form you prefer, as the basis of meditation is simply 'stillness'. It can be a guided visualisation, a focus on the breath, a focusing on a particular issue or problem, a silent walking meditation, a sitting quietly and letting your thoughts pass by quietly, sitting in a chair, yogi position, or lying down. Just stop and be still - that is all that you need to do - just be in the stillness, breathing, letting go, being still and allowing things to be as they are…..
There are lots of books on different styles of meditation as well as tapes and CD's if you require assistance to unwind , but here are a few examples to get you started….

MEDITATION 1 - walking…..a meditation to practise outdoors - good for clearing your mind and sharpening your thoughts. This meditation demonstrates that you do not have to be sitting still in order to meditate.

* Find a quiet, safe place where you can walk without being disturbed. Walk slowly and rhythmically and be aware of what is going on. Meditate on what is happening inside as you walk. Be aware of 'who it is that is walking' and where the will comes from to do so. Meditate on how you can decide exactly how to walk, the length of your stride, the direction and when to stop and start. Realise how much of this is usually an unconscious process, and that now you are becoming aware of everything that is going on inside you as you walk. Make your walking a means for quiet contemplation. It does not matter where you walk to or from, simply let your meditation be the experience of walking with no particular purpose or goal in mind. Let walking just happen to you. Eventually, try to experience your meditation in this way - it is not you who is walking - it is simply 'walking'. This will bring a great sense of inner peace to you and even though you are moving, it is an effective way to relax your mind and body.

MEDITATION 2 - perfect being….a meditation to help your posture and body image - also good for achieving your full potential.

* Imagine a perfect being who is sitting meditating in front of you. Watch this inner person and carefully study everything about them - their posture, appearance and attitude. Is there anything about this person that you could copy? When you feel confident enough, you can approach this person in your mind and talk to them. Imagine asking them questions and allow them to respond. Let the image of this perfect being begin to blend with your own body - feel what it is like to become perfect!
Take note of any feelings that arise in you about the condition of perfection. What does enlightenment mean? Is it something that you would like to experience? There is a perfect being inside you just waiting to be expressed. Allow this part of yourself to come into your consciousness where it can begin to influence you openly and with your full consent.
This is a constructive energy, in direct contrast to the influence of 'our own worst enemy'. We often prevent ourselves from achieving our full potential and the energy of the 'perfect being' is there to replace those negative impulses that we have.

MEDITATION 3 - colour breathing ….this is an excellent all-purpose meditation as it gently heals mind and body.

* Picture a clear crystal. Hold it in your hand so that you can feel its cold hard surfaces, and look into it to see below the surface. Feel its weight and texture in your hand. Put the crystal down in front of you and meditate on it. Imagine that it begins to radiate light energy. The crystal begins to glow with light. The light becomes RED . It increases in intensity and radiates outwards until you can breathe this colour red into your lungs. Breathe it in deeply until the colour red fills the whole of your body. Become aware of how this makes you feel.
The light energy changes now and becomes ORANGE. Breathe in the colour orange so that it fills the whole of your body, and become aware of how this makes you feel. When you are ready, let the light energy change again, this time to YELLOW, and repeat the experience. After a while, the light energy changes to GREEN, then BLUE, then INDIGO, then VIOLET. With each colour change, breathe in the colour and be aware of how you feel.

Different colours have different effects.

Red is a stimulating colour, whereas Blue is calming. Green is the colour of balance, nature, harmony and healing, while Yellow is associated with the intellect and communication. These are common associations and may not be what you will personally experience, so take note of how each colour makes you 'feel'. In your meditation, you can then choose a particular colour to fulfill a purpose for you - it may be to calm you, to energize you, for healing or clarity.

Some people find it difficult to visualise but practise makes perfect…in the meantime, have a card with your preferred colour on it and simply open your eyes and look at it from time to time until eventually you can see the colour in your mind.

MEDITATION 4 - Past, present and future……this meditation will help you to gain clarity regarding your life and future path.

* Imagine that you are in a sacred building of some sort, perhaps a church or an old ruin.. it could be old or new. You are on your own in this building that has been used for worship and meditation by many other people, whom you can feel in the atmosphere. Take a few moments to get to know the place and move about trying to discover all its secrets. Soak up the atmosphere and allow a sense of expectancy to well up inside. You notice that on one of the walls there are three doors, and you go and stand in front of them. The door to the left goes through to your past, and in a moment or two, you are going to open that door. When you open it, you will look through it and accept all the visions that come to you. You could even walk through the door if you wanted to, into the scene that lies behind it, or you could just look through the door and allow memories of your past to arise in you. When you are ready - open the door.
After a while, close the first door and return to stand in front of the three doors. The door in the middle represents your present life, and when you open it and look through it, you will picture scenes, people, and circumstances from your present situation. When you are ready - open the door. When you have worked with this for long enough, close the door and return to stand in front of the third door. Opening it will reveal images, thoughts and feelings about your future. When you are ready, open the door and accept whatever comes into your mind. When you have completed your experience of the third door, return again to your sacred space in the building where you are. You could spend some time meditating there, thinking about everything that you have experienced about yourself through the three doors. Meditate on your past, present and future.

MEDITATION 5 - a visualisation - the rainbow

* Are you sitting comfortably?….good….I want you to just relax and close your eyes….make sure that your feet are firmly on the floor , and your hands are resting in your lap….that's good. Now I want you to take a deep breathe in and release…good, take another deep breath in and release….that's very good and you'll notice that your body is becoming very relaxed…and you are so comfortable…..
Now I want you to imagine yourself on a lovely white cloud resting contentedly…..all around the sky is a wonderful shade of blue….you are floating on your cloud watching a rainbow form even before the rain has stopped…..the colours are deep and very bright…..this beautiful rainbow forms an arch among the fluffy clouds…..and you can see a figure just sitting there at the bottom of the rainbow.
This figure calls you over and without any hesitation, you stand up and step easily from your cloud onto the rainbow, and slide gently down…down and down you go until you reach the bottom. You finally stop and walk towards the figure…..she is a beautiful lady wearing a flowing dress of crystals, each one glittering like the sun bouncing off the raindrops…..she wears a headdress which catches all the colours of the rainbow, making it dance around her head….it is warm and comforting to watch her as you approach.
She calls you again and you step closer and closer….she gestures for you to sit down next to her….she smiles and speaks your name…..she says that you can ask her any question that you wish…she smiles again and awaits serenely for your response….you know that this is an important event in your life….that you will always remember this moment. Take a moment and when you are ready, ask a question that is very important to you…..now wait until she responds and listen carefully for the answer.
When she has answered you, she takes your hand and opens it…she places a special gift into your hand and bids you farewell….she rises and moves away and you can now see your special gift…..you know that this is an immensely important gift….it has a special meaning…..you now realise what it means to you.
With your mind and thoughts upon the answer that she has given to you, and with the gift now clasped firmly in your hand, you walk away, leaving this wonderful vision of your lady behind……as you do, a warm comfortable feeling envelops your body….you now know some very important information that will help you with your current problem. You know that it is time to return to reality so bring your awareness back to the room. Take a little while before you open your eyes and continue with your day feeling calm and relaxed.

MEDITATION 6 - the circle of love

* Close your eyes and allow yourself to follow your breath…let all thoughts and feelings simply drift through your mind. Allow your breathing to be normal but just allow to observe it as you breathe in and out…..in and out…..imagine that you are breathing in positive energy and exhaling all negativity…positive happy thoughts coming in…and negative angry thoughts flowing out…..allow a wave of relaxation to flow throughout your body. Be aware of any tension that you may be holding in your body. Send that wave of relaxation to that area and breathe out all the tension and visualise it leaving your body…possibly slipping away like a mist …

Bring your awareness now down to your heart area and feel the sense of love and compassion that is seated there….visualise a soft pink ball softly turning around and around, and with each turn, you feel the love building up…..love for yourself…..love for others…become aware of a sense of connection with the Universe and all beings. As you focus on your heart area and this loving energy, become aware that you can spread this love out by simply breathing…so breathe this loving feeling out, and as you do, become aware of the people around you in this room. In your mind, imagine what it would be like to stand with them, hand in hand, in a large circle. Feel their hands holding yours and breathe them into your heart. Feel the sense of connection our hands allow us to experience and breathe this group - this circle of beings deep into your heart.

Now imagine, another circle of beings beyond this circle - this circle is formed by our loved ones. Just notice who is there and see them all standing, hand in hand, in a circle. Breathe them into your heart and breathe out your gift of unconditional love to them. Then beyond that circle, imagine another circle of ancient wise beings, those who have stood in circles throughout the ages, celebrating the interconnectedness of life - brother and sisterhood - see them all standing united in a circle. Breathe them into your awareness and send out your love. Finally, one last circle of all the beings who share this planet with us, those who fly in the air , swim in the sea and walk the earth - see them all connected in a circle encompassing all the other circles - feel how we are all connected as you embrace them with your love. Then allow your awareness to return to your own breathing and in your mind, release your hands and become aware of your body…your presence in the room, and when you are ready…just open your eyes.

MEDITATION 7 - the Buddhist 'Loving kindness' one

* The following meditation is based on the ancient Buddhist practise of loving kindness, which promotes friendliness towards oneself and others. Some may find it difficult to practise at first as it can mean facing and overcoming various barriers within us. To benefit fully from the meditation, it should be practised regularly over a period of time. You may wish to approach the practise in stages, by first working on loving yourself for some weeks before moving on to send love out to others. As the practise is fairly long, you may like to ask a friend to lead you through it or record zxcyourself reading it and meditate to your recording. Be sure to leave the appropriate length of space between each part if you do this.

* [1] Sit in your regular meditation posture and slowly close your eyes. Keep the spine erect as this will allow energy to flow more easily through the body. Become aware of the body
and its connection to the earth. Feel the weight of the body upon the chair or cushion you are sitting on, and let go of any tension. Take a deep breath and release any tension as you breathe out. Let your mind become quiet and focus on the breath as you gently breathe in and out.

* [2] Become aware of any sounds that can be heard and the stillness of the room you are in.

* [3] Bring your attention to the heart centre - to what is sometimes called the 'Anahata chakra'. As you breathe in and out, mentally say to yourself. ''I am breathing in' and 'I am breathing out'. Do this for approximately one minute, keeping your attention on the heart centre and on the breath.

* [4] Silently repeat the words 'I am filled with peace' once for every cycle of breath. Do this for approximately one minute, keeping your attention on the heart centre and the breath.

* [5] Silently repeat the words 'I am filled with forgiveness' once for every cycle of breath. Do this for approximately one minute, keeping your attention on the heart centre and the breath.

* [6] Silently repeat the words 'I am filled with acceptance' once for every cycle of breath. Do this for approximately one minute, keeping your attention on the heart centre and the breath.

* [7] Silently repeat the words 'I am filled with love' once for every cycle of breath. Let the feeling of love arise within you as you repeat the words. Feel it opening your heart and permeating your whole being. Realise that love is a natural part of you, and an intrinsic quality of the true Self. Do this for approximately three to five minutes.

* [8] Begin to feel love expanding from you and permeating the room. Let go of the phrase 'I am filled with love' and become aware of loving energy in the room. You may wish to bring to mind memories of times when the love within you has manifested: think of occasions when you experienced love and joy for yourself, life and others.

* [9] Visualise a close friend sharing in the love you have built. Keep him or her in mind for approximately one minute and mentally say, 'May he or she share in this love'.

* [10] Visualise a casual acquaintance such as a neighbour or a shop assistance whom you know, sharing in the love that you have built. Keep him or her in mind for approximately one minute and mentally say, 'May he or she share in this love'.

* [11] Visualise someone you have difficulty with - this need not be someone you know personally but could be a public figure of some kind, sharing in the love that you have built. Keep him or her in mind for approximately one minute and mentally say, 'May he or she share in this love'.

* [12] Expand the love that you have built to the whole of the building and to the street that you are in. Think of some of the houses in your street. Let your love enter into them and touch the people inside. Mentally say, 'May all who live here share in this love'. Wish them peace, love and contentment.

* [13] Expand your love to encompass other streets nearby and to the town you are in. Mentally say, 'May all share in this love'.

* [14] Expand your love to the whole country and to others close to the one you are in. Mentally say, 'May all share in this love'.

* [15] Let your love reach out and embrace all countries in the world. Mentally say, 'May all share in this love'. Wish all love, peace and contentment.

* [16] Be still for a while and let love naturally flow from you.

* [ 17] Bring your attention back to yourself and take the love you have built with you as you go about your day.

Blessings and Peace in your Life!
Om Shanti!!