The main element of meditation is quieting down your mind, to be able to do so depends on you and how much you practice. The first thing you want to do is learn how to breath which basically controls the entire meditative session because it allows you to focus. <br />
Breathing<br />
- Sit in a quiet room, you can even lay down.<br />
- Close your eyes and take a deep breath. Inhale and expand your belly, count to 4, exhale count to 4 as your belly collapses. Allow the flow of your breathing to become natural and pay attention to your belly as it expands and collapses. The longer you go the more relaxed you feel. <br />
Exercise<br />
- Try adding in some isometric contraction exercises. in-between your breathing cycles, this allows blood flow to your muscles and allows your body and mind to further relax as well as releases pain/tensions. <br />
<br />
-Lay down, arms by your side, palms facing upwards<br />
- Breath x 10 (Remember counts - 4 inhale 4 exhale)<br />
- Stiffen shoulders for a count of 10 ( start 1-3 begin to tighten shoulders up towards ears,4-6 stiffen your shoulders more, increase intensity 7-10)<br />
- Relax body completely and breath x 10<br />
- Contract you abdomen, by pulling it in (1-3, 4-6, 7-10)<br />
- Relax and breath x 10<br />
- Contract legs, squeeze from your thighs as you slightly lift your legs off the ground (-13, 4-6, 7-10)<br />
-Relax and breath x 10<br />
- Now, tighten your entire body using all the exercises, include your hands and feet by clenching to the counts (1-3, 4-6, 7-10)<br />
-Relax and breath till you feel your ready to get up <br />
- Always turn to your side when you get up and get up slowly if your lying down.<br />
<br />
You can do as many sets as you want till you feel completely relaxed, I suggest you start of with one and build your way up over time. This will take about 45 min +/-. Best times to do it is, in the morning or before bed.

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The hardest part is to keep your mind from wandering. You have to be aware of it and bring it back to what you should be focusing on.

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I do meditate. Hardest part ? The girl next to me was in tights. And she is like JLo. I had to work on that really hard.

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