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Mumbles & Things Resources

Learning to Focus: Introduction to Meditation

Maggie Haseman

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Meditation is a practice in which an individual trains the mind and induces a mode of consciousness to realize some benefit. The word meditation includes many varied activities and practices which are designed to promote contacting spiritual guides, experiencing relaxation, building internal energy (chi, ki, prana) receiving psychic visions, getting closer to the divine, seeing past lives, taking astral journeys, and more.

The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. You can meditate anywhere and at any time. No matter what’s going on around you, you can access a sense of tranquility and peace. When you are in this state your magic becomes more powerful and effective.

Examples of Mediation

Guided Meditation, Guided Imagery, Visualization

  • Form mental images of places or situations you find relaxing.
  • Try to use as many senses as possible, such as smells, sights, sounds and textures.
  • Use a guide, teacher, or recording to lead you through this process.

Mantra, or Transcendental Meditation

  • A simple, natural technique which allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.
  • Choose a calming word or phrase, repeat it over and over to yourself silently to prevent distracting thoughts from entering.

Mindful Meditation

  • Allow yourself to be mindful, or have an increased awareness and acceptance the present moment.
  • Broaden your conscious awareness.
  • Focus on what you experience during meditation, such as the flow of your breath.
  • Observe your thoughts and emotions, but let them pass without judgment.


  • Concentrate on the seven primary energy centers of your body that align with your spinal column.
  • Move from one to the next starting at the base of your spine to the top of your head.
  • Allow equal amount of time for each chakra.

Qi Gong

  • Combination of meditation, relaxation, physical movement and breathing exercises to restore and maintain balance.
  • Qi gong (CHEE-gung) is part of traditional Chinese medicine.

Tai Chi

  • Perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
  • Tai chi (TIE-CHEE) is a form of gentle Chinese martial arts.


  • Perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind.
  • As you move through poses that require balance and concentration, you’re encouraged to focus less on your busy day and more on the moment.


  • Pray using your own words, or read prayers written by others.
  • Reflect on the meaning of the words or write in a journal.
  • Use prayer beads as a tool to help keep you focused.


  • A doctor attaches electrodes to your body to monitor blood pressure, breathing, heart rate, and muscle tension.
  • A therapist will study your reactions and teach you how to reduce the types of stress you experience.

While the forms of meditation vary, they all use concentration techniques, which help us to stop our thoughts. When the mind is calm, we experience total peace and empowerment.

Tips for Meditation

  1. Take a shower or wash your face
  2. Wear comfortable, loose-fitting clothing
  3. Try not to eat too much before you meditate
  4. Schedule time to meditate
  5. Remember to take pleasure in the practice and not treat it like a chore
  6. Designate a place in your room or home that you will use for meditation
  7. Still your mind with your breath
  8. Sit with your back straight on the floor or in a chair
  9. Keep a meditation journal
  10. Bow in gratitude at the end of your meditation
  11. Persevere in your practice, try again

Share your experiences and perspective on the Mumbles and Things Facebook page or comment below.