Generic Atarax (Hydroxyzine 10/25mg)
MEDITATION: A FOCUSED BREATHING EXERCISE
1. Sit in a comfortable position with your spine straight.
2. Focus your attention on your abdomen as you inhale and exhale in a natural manner.
3. Take a few deep conscious breaths without straining.
4. Let the flow of your breath settle into its own natural rhythm while keeping focused and aware during the whole process.
5. Allow your attention to focus on the changing rhythms of your inhalations and exhalations. When your attention begins to wander, gently but firmly bring it back to your breathing.
6. Count your breaths. (Beginning meditators find this extremely helpful for keeping the mind from wandering.) Upon exhalation count "one." The next exhalation count "two" and so on until the count of ten, then start over again. If you lose count or your attention wanders, then begin at one again. Counting may be abandoned once you become better at concentrating and focusing your attention.
By regularly practicing this focused breathing exercise, you'll find that your skills of concentration and attention will improve and your mind will become clearer and more balanced. Although you can meditate anywhere at any time, it is important to find a time and a place that are comfortable for you. It would be ideal to have a special room or healing place to meditate in, but it is not necessary—anywhere quiet and calming will do. The amount of time you devote to your meditation again depends on your comfort zone. Twenty minutes a day seems to work well for most meditators, but anywhere from ten to forty minutes once or twice a day is sufficient. Here are a few more tips to help ease you into meditation.
• Talk to friends, do a little research and reading, and choose the meditation techniques that you intuitively feel most comfortable with.
• Try to set aside a specific time each day to meditate. It's not essential that you meditate at the same time every day, but in the beginning it makes it easier to get into the habit.
• Aim for twenty minutes, but if you find it too difficult to sit in one place that long, start with five or ten minutes, then gradually work yourself up to twenty by adding an extra minute or two every couple of days.
• Use the healing space you've created for yourself (as in Chapter Seven) for meditation whenever possible, but if it is not possible to get there, simply find a quiet comfortable spot wherever you are—even your car will do.
• Before sitting down to meditate, take a few minutes to stretch or to do one of the relaxation techniques described below.
• And finally, although it is absolutely possible to meditate on your own without professional guidance, it's always a good idea in the beginning to find a guide. A qualified meditation teacher not only will possess the right knowledge and skill but will be genuinely interested in your progress and be able to lend invaluable support if you get frustrated along the way. Look for a teacher who inspires confidence and trust and who has good communication skills. Learn to trust your intuition.
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