So often in my practice, my clients complain that they cannot get rid of the doubt and anxiety that takes over in their heads.

Sometimes, it is not as easy as we would like to stop the worry and struggle of life. All too often, we find ourselves giving attention to what we don’t want rather than what we do want. We worry about what could bring us hurt and disappointment tomorrow and forget to recognize and appreciate what we have today. It is easier for most of us to see the glass half empty instead of half full.

Logically, we know this stuff. But how do we stop this crazy habit of doing, going and reaching for what’s out there? How do we get off the roller coaster of worry, doubt and fear in order to reconnect with the part of our self that relaxes into trust?

One way is through meditation.

For most of us, the thought of meditation makes us uncomfortable, as it brings to mind boring moments of restlessness, uncontrollable thoughts (monkey mind) and what seems like wasted time.

Experience shows that meditation can help to clear your mind of static, so you can attain clarity and focus and achieve more, with less effort and time. It allows you the luxury of letting go of your “shoulds” and gives you permission to relax in the present. It takes the weight from your life and gives you space to breathe.

When you are able to let go and focus on the present, you end up feeling more “at one” with the universe rather than separate from it. The solutions to your problems somehow appear. Often, the so-called problems vanish completely and you end up wondering what the problem was in the first place!

A Simple Meditation Practice

In this crazy world we live in, it is easy to get caught up in the negative turbulence around us. With today’s rate of unemployment, financial markets dropping, and sky-high mortgages, we can easily get caught up in the stresses of life. No matter how chaotic things seem, I know of a “life raft of peace” that we can retreat to whenever we desire.
Here is a simple meditation practice that will help you find inner peace and reconnect with what is really important. Imagine what you can attract from this place!

1. Find a room, or a part of a room, where you can have privacy.
2. Sit comfortably on a cushion or pillow on the floor or on a chair, resting your hands in your lap. Make sure your spine is erect.
3. Silently, ask for guidance and connection.
4. Do a body check from your feet up to your head, relaxing each area as you scan it.
5. Do some measured breathing: inhale to the count of 8, hold to the count of 8, exhale to the count of 8. Do this 6-12 times. Then relax and breathe normally.
6. Put all of your thoughts and worries on a cloud and let them go. When they return, and they will, put them on another cloud and let them go. Be patient.
7. Breathe naturally. Become aware of your breath. Focus on and feel your breath entering your nose. Feel it traveling into your heart chakra or energy center around your heart. See a lotus flower there in the center of your chest. Breathe in love and peace, and see the flower opening. Focus on your breath going out, up from your heart and out through your nose, releasing stress and tension.
8. Notice the stillness between breaths.
9. Soften and open with each breath, especially your face and behind your eyes.
10. Continue to focus on your breathing.
11. Each time a thought enters your mind, put it on a cloud and see it pass, patiently bringing yourself back to your breathing.
12. Continue to meditate, paying attention to each breath coming into your heart area and filling your heart with love and peace and gently releasing each breath. How long do you go? Do not set unrealistic goals here. It is better to commit to a short 10-minute daily practice and be successful than to aspire to longer meditations and be sporadic. You can set a timer to go off at a designated time so you don’t worry about the time.
13. Slowly bring yourself back. Feel the peace and love within. Spend a few minutes enjoying this place.
14. Write down any thoughts or questions that came up in your meditation. Keeping a meditation journal can be a meaningful way to understand your inner thoughts and find answers.
15. Quickly rub your hands together for 5-10 seconds and raise them, palms out to let your loving, peaceful, healing energy out into the world.
16. Give thanks for your solitude and peace.
17. Carry that solitude and peace with you throughout your day.

After your meditation, don’t rush back into your activity. Try to carry your peaceful connection into everything you do. I like to end my meditation with a prayer for peace for all humanity. It’s nice to share some of that inner love and radiate it out into the world.

Like anything, meditation takes commitment and practice. A regular practice is more important than duration of practice. Even 10 minutes a day will make a difference. The more you do it, the better you’ll feel.

With regular meditation, our inner reality begins to shift, which actually causes our outer reality to shift. Things begin to not bother us as much. Doing these practices every now and then is okay, but when we commit to practicing on a regular basis, magic really does begin to take place!