Meditation...

Ok, here as promised (as if anyones goin to read it anyway)
is a quick tutorial for a basic meditation.
I wont elaborate on any of the steps. If you simply follow them every day for 30-60 minutes, over the weeks, you will begin to see that you can clear your mind and progress onto deeper levels of relaxation.

1. Find a nice quiet place where you know you will not be disturbed and turn off the phones.

2. Lay on your back with no pillows, so that your spine is straight, arms down by your side.

3. Start by breathing deeply, imagine your breath like a sine wave (below).



as the wave goes up, you breath in, then hold a little as you go over the peak, then breath out as you go down the slope.

4. Continue your rythmic breathing and let your whole body relax, keep focusing on your breathing, let your shoulders drop through the floor and relax your facial muscles.

Do this until everything feels natural.
At this point your mind will possibly begin racing with thoughts from that day.
Dont get frustrated and try to force the thoughts out of your mind, simply acknowledge them and welcome them, then simply say goodbye to them as if they were visitors passing through your mind.
At first this will seem tricky but just keep doing this technique and eventually you will develope the power to clear your mind.

5. Ok, after around 10-15 minutes you should be feeling relaxed and focused on your breathing.
Now begin with the tips of your toes, feel them, then concentrate on relaxing them, then move onto your foot, then your ankle, then your shins, knees, thighs, hips and genetalia etc etc.
Focus on relaxing every part of your body from the very bottom to the very top.
All the while, keeping your breathing in the sine wave pattern, nice and deep.

Thats about it, once your whole body is relaxed and your thoughts are at bay you can just lay and enjoy the nothingness.
Simply just "being".

I know that was pretty vague but it`s a good starting point.
From here you can develop deeper.

I`m at the point where I can relax and enjoy a light meditation at almost any time.

When you have finished just open your eyes gently and just lay and appreciate the clarity :)