Sitting still does not come easy to a typical active person. Whole books have been written about meditation. What follows works for me; but only after I had stopped drinking alcohol.
1] I start by switching on some meditation sounds on my mobile. Click Healing or Frequency for my go-to sounds which I found on Youtube. Many thanks to the creators.
2] Then I spend 1-2 minutes stretching, lowering hands towards toes. I push down gently, till it hurts. I do 6 squats, then raise my arms (as if for a racing dive) and 6 more squats.. Then lower arms and repeat once. I do this again at the end of the meditation.
3] Stretching is followed by sitting comfortably with a cushion as head rest against a wall. Raise arms above head an interlock fingers. Breath in, imagining a white like coming from above, passing through your head (crown shakra) down the back to the base of the spine (yang). Breath out imagining the white light going up your front to your head (Yin). Repeat 3 times. The hand interlock is a Falun Gong practice. The Yang and Yin activation was popularised in the 1980s by the famous Dr. Michio Kushi.
Dr Kushi measured to electro-magnetic field around the body and found the energy from the Heart centre and from the palms of our hands extended some 15 foot. Here are two videos well worth watching. Click Kushi in English or Kushi in Spanish
4] Lower hands so they are level with your head, palms facing forwards and slightly up. Say to yourself ‘”I am the Light, I am the Love, I am the Peace, I am”. I also add ‘I am the Joy, I am the Free, I am the Strong’ anything else that feels right..to the second and third repetitions. (In the original afirmation, The third line is “I am the Truth”. I use I am the Peace, as my Truth may not be yours. The “I am” affirmation was given to the world by Blossom Goodchild and the Federation of Light. Click BlossomGoodchild.com for more. She may sound a bit Posh, but please don’t let that put you off.)
5] Lower arms to rest hands on lap with palms upwards. Feet with ankles crossed. Then remember and give thanks for one thing the day before.. Then avow that today you will be the best version of yourself.
6] Breath in imagining the light going down to my heart, then breath out Love through the heart centre. Repeat 5 times or whenever thoughts intrude.
7] Let your mind settle and think of ‘Nothing’
8] When thoughts intrude, use hand movements to banish them..
Raise right hand, so it is level with head with the palm up and the left hand slightly raised with palm up. After a breath or two, swap over, so the left hand is up and the right hand down. Continue as long as you feel good. (You will feel a tingling energy in you hands after you have done this)
9] After a time, end the meditation by raising your arms above your head, and bring them down in an arc/circle with the afirmation “I am surrounded by the white light (of the Christ) through which nothing negative can penetrate”. (This affirmation comes from the NFSH , the UK National Federation of Healers).
10] if you feel that you have floated away, you need to close down further. Before [9] .. visualize a cross of light within a circle of light above your head (crown shakra) and another cross of light within a circle of light in front of your heart centre.
A meditation can be 10 – 45 minutes or more. For me the best time to meditate is after waking up, before breakfast. You could do it a second time in a day… At dusk.
Finally, If you feel yourself getting stressed during the day, Pause… Sit quietly take 3 breaths in and then breath out through the heart.
Alcohol
I found I could not
