The following visualization exercise will help you realize just how simple it is to meditate. The instructions aren't hard to follow, and the exercise can be done easily in any comfortable location in your house.



Many people prefer to meditate first thing in the morning, although it can be done anytime that's convenient for you. There are usually fewer distractions in the morning, and your mind hasn't had a chance to become cluttered with to-do lists, irritations and everyday crises.

Before you begin, you need to find a quiet, isolated room, somewhere where you feel peaceful and calm. Now settle yourself into a comfortable position, sitting upright with your spine relaxed but straight. You can sit wherever you want - on the floor, a chair, a cushion or the bed - as long as you're comfortable. The typical posture is cross-legged on the floor, but if this isn't comfy for you or is cutting off your circulation, you can keep your legs extended. The key here is comfort.

Now that you've settled in, it's time to calm yourself. Close your eyes and relax your body. Let go of your thoughts for the moment.

Now comes the visualization part. Choose an object to think about. This can literally be anything - a flower, a pet, or even a kitchen appliance! Mentally focus on this object and think about its features. Think about its color, its shape and its texture. Then imagine what it would be like to be that object.

Try to stay calm and relaxed during your visualization meditation. Don't force your thoughts, just focus on your object and effortlessly become a part of it.

The key to your success in this visualization exercise is to not let your focus be sidetracked by obtrusive thoughts or noises. If you hear something that distracts you or if you start thinking about your schedule for the day, just let go of the distraction and concentrate once again on your object.

You won't be able to achieve this level of contemplation in your first session, and it will probably take many efforts before you feel that it comes effortlessly. But it will happen if you are determined.

By adding visualization meditation to your daily routine, you'll find it becomes less effort to concentrate fully and block out distractions. And you will find that you have learned to relax your body and focus your mind.