SelfhelpMagazine

by Marianne Ross, Ph.D.

Are you curious about meditations? Do you want to know more about what it is? A person who is meditating focuses attention on something (perhaps in a quiet and private place) and outside stresses becomes more distant. When you practice meditation, over time it becomes easier to deal with stress. Here are steps you can take to focus your attention. If you try it for 20 minutes a day you will have an easier time seeing "the big picture."

 Meditations: Try Focusing On One Of The Three Different Examples 

1. Some people focus on a phrase -- for example, "I am relaxed."
2. Some people focus on an object -- for example, a religious symbol or a candle.
3. Some people focus on breathing.

Meditations: Mantra Meditation 

1. Pick out a phrase or mantra
2. Find a comfortable place to sit.
3. Sit so that your spine, neck and the back of your head are in a straight line.
4. You can sit in a chair.
5. Or you can sit on a cushion.
6. Get centered.
7. Say your phrase or mantra to yourself (not out loud). In fact, listen to it. Let it change (faster or slower).
8. If your attention shifts (it does, it does) gently shift back.

Try this for about 20 minutes.

About the Author:

Marianne Ross, Ph.D. is a Licensed Psychologist in private practice in Irvine and Laguna Beach, CA. (714) 497-3454. She also works at the University of California, Irvine. Counseling Center/College of Medicine.