Getting Started with Meditation

by Ariane de Bonvoisin and Arjuna Ardagh

You can light candles, sit on a cushion, and follow specific instructions on how to meditate, but the truth is that you already know how. Meditative consciousness is no more than a shifted relationship to yourself and reality; your everyday life is already filled with many moments in which you connect with yourself in this way. You simply need to recognize that you're naturally meditative, and amplify that place inside you. Here are some basics to help you do that.

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Ariane de Bonvoisin is founder and CEO of First30Days.com, a company dedicated to helping people through life changes.

Arjuna Ardagh is founder of the Living Essence Foundation and author of several books including the 2005 bestseller "The Translucent Revolution" and most recently, "Leap Before You Look."

Breathe Totally

Practice 2: Breathe Totally

Notice how you are already breathing in this moment... After watching the way you are breathing for a couple of minutes, begin to bring some intention to your breathing. With the in-breath, let the lower belly soften and expand. When the lower belly feels full, feel the diaphragm expand with the breath. Finally let the chest and lungs fill completely with breath.

Hold the in-breath for a few moments, only as long as is comfortable, then let the air be expelled fully from the lungs first from the chest, then the diaphragm, and then the lower belly. Just when you think you're done, give an extra little push, and you will find there is even more air to be expelled. Hold on the out-breath for a few moments, before you inhale again. Continue to breathe totally in this way for several minutes.

Reproduced with permission from "Leap Before You Look," Sounds True © 2008

Expand Peripheral Vision

Practice 3: Expand Peripheral Vision

In the midst of your busy day, stop. Sit quietly with your eyes open. Look at any object before you. Now take an in-breath and expand your vision to include what is immediately to the left and to the right of that object. With the out-breath, relax and settle into yourself.

Take another in-breath and expand your vision even more to include everything that's before you, in an arc of about ninety degrees. Breathe out and settle further into yourself. Take another in-breath and include your entire field of vision. Your attention is equally distributed between what is in front of you and all of your peripheral vision. Expand it even more to include things not just to the left and the right, but even things over your shoulders. Expand beyond what your eyes can see. With the out-breath, relax completely into being that which sees all.

Remain like this, breathing softly, for several minutes. Feel the mystery of your own essence.

Reproduced with permission from "Leap Before You Look," Sounds True © 2008

Standing in Line at the Bank

Practice 4: Standing in Line at the Bank

Waiting in line for the next teller at the bank, at a fast foot restaurant, or at the gate at the airport, sink yourself completely into this moment.

Feel your feet planted on the ground. Put your heels about shoulder width apart, turn your feet slightly inwards with your weight equally on both feet. Knees relaxed, not locked. Open your chest. Breathe and listen to all the sounds around you. Take everything in. Feel the whole environment through your skin. Become sensitive to the atmosphere of the place. Breathe a little deeper and notice the smells.

Expand your vision so that you become aware of everything around you. Relax. Finally, feel even deeper than all of this into your own presence, into that which is hearing and feeling and seeing. Let that presence expand and permeate everything around you. Expand and become the living blessing.

Reproduced with permission from "Leap Before You Look," Sounds True © 2008

For More Information...

You don't have to begin meditating alone. First30days.com can help with expert advice, community support and invaluable tips. For information on 50 other life changes and to buy Ariane's book, visit First30days.com.

For more information about Arjuna Ardagh and the Living Essence Foundation, please visit Livingessence.com.

Download more free practices and mp3 files from Leap Before You Look, where you can also order the book and CD.

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