How to Meditate – A simple meditation technique for beginners

Many people believe that Mediation is "difficult" and have preconceived ideas about what you have to do in order to meditate.

Allow me to clear your mind and to dispel some of these myths and in doing so encourage you to meditate.

The myths are as follows:

1) Meditation is religious - This is simply not correct. Meditation predates religions and is simply a practice that brings stillness and peace to the mind. Hence all religions use it in their teachings.

2) You have to sit cross-legged to meditate - Again this is not correct. As meditation is ancient, often there were no chairs around in the good old days and so people sat on the ground and “naturally” sat cross-legged. In today’s modern world you can meditate sitting down, lying down, on a plane, walking, at your desk …you name it – you can meditate doing it.

3) It’s so hard to meditate - Again this is not correct. We learnt to walk, talk, eat, dress ourselves, drive a car…so why so we think its hard to meditate? What if I told you it was easy peasy?

4) I do not have time to meditate - If you cannot find 5 minutes in your day to meditate - then you REALLY do need to meditate! Make it a routine like brushing your teeth, putting on your clothes, reading the paper. Spend less time checking Facebook and more time meditating – your life will thank-you big time.

Now for a simple technique that everyone can do – especially beginners; it's called "Anapana Sati" or meditation on the breath.

It's best to do it alone and in a space that is less chaotic than a busy office/home environment to start with. So plan 10 minutes when you can be alone and have some 

"me" time.

The technique is easy, try it and feel the difference:

• Sit comfortably / lie down (but do not fall asleep).

• Close your eyes.

• Fix your attention at the tip of your nose.

• Now simply feel your body as you breathe in and breathe out.

• Do a few breaths with awareness and see how you feel.

• Once you master this and you want to advance, you can introduce a count of 4-2-6.

• Count 4 as you breathe in – then hold for 2 – and breathe out for 6.

• Repeat this for at least 5-10 minutes and your whole energy will be calmer.

Your mind and body will benefit as a result and suddenly the world will become a calmer and happier place.

Join SoulCentre and it's team of expert meditators to take your practice to deeper levels. You will love the new you!

Interview with Sally Forrest - Co-founder of SoulCentre

Sally was interviewed this week by Nerissa from Brown and Chase, a leading global company of talent acquisition / advisory, for a pod cast to be broadcast in May.

We are delighted to share a snippet from the interview.

"We are delighted to be speaking today to renowned Reiki master and teacher / former senior corporate executive / medical pharmacist with an MBA / Philanthropist and co-founder of SoulCentre Academy, Asia’s premier Centre for Personal Development, Sally Forrest.

"Sally inspires people worldwide to take responsibility for their lives and to live a life of happiness and holistic health"

Sally let me ask you  “How did you start your Reiki journey”

I am a medical pharmacist by training with a business MBA and so have a science/management background.

I was born in the UK into a large family where money was limited and so from an early age I learnt the qualities of working hard, being independent and going into the world to earn a living.

I worked for a company called Boots and was successful at growing my career rapidly with them. The external rewards of life at that stage were a key focus for me – job promotions, house, and car, gathering more and more.

The universe then stepped in, and out of the blue, Boots decided to go international and I was asked to be part of the team opening Boots stores in Thailand. Thailand was an amazing experience and it was hear that I first experienced Reiki.

The first time you experience Reiki it's like a wonderful comforting warm sensation moving through your body, giving your a feeling of deep relaxation, joy and happiness.

After 3 amazing years in Thailand, the Boots Company asked me to return to the UK to be part of a project downsizing the company. This was a turning point for me. Each day I woke and felt as if my heart was dying.

I felt my energy and passion ebbing away, so one morning I decided to become authentic and to follow my heart and so I quit my role. I decided I wanted to return to Asia and so this is what I did.

A few things were driving me, including a deep desire to set up an orphanage and give back to Thailand. I relocated myself to Singapore and for the first few months I focused my efforts on setting up an orphanage with 2 wonderful people I had met in Thailand.

It was whilst I was working with the hill tribe people in Thailand that I had another amazing awareness, and that was that some people with no access to medicines can heal themselves.

This was the start of my journey to understand the mind, body, health and healing.

I approached Reiki with an open mind and an eager heart. Naturally the mind wants to know the "how’s and whys" of things, and with Reiki is much more about feeling and experiencing it first before you try to understand it.

Once I had this beautiful feeling, I just knew I had to learn it for myself, as I wanted it to be a part of my daily living. Reiki made me feel was as if my eyes had taken an "eye wash" and suddenly the world looked a brighter, more colorful place and amazing synchronicity started to happen. 

I just knew deep down that I would go on to become a Reiki Teacher and spread this gift to others. I am eternally grateful to Dr Usui and his authentic teachings of Reiki.

At SoulCentre we teach in a very professional way, with excellent classroom facilities, comprehensive manuals and individual tuition.

Thousands of students have studies with us, and many are now teachers themselves. Students progress at a pace that suits them.

We are recognized as “Asia’s Premier Centre for Personal Development”

Start to gain control of your life...

As we race through our day, multitasking as we go, adding on-to our never ending "to-do list", it sometimes feels too much, and is simply overwhelming. If you ever feel like this then take a few minutes now to read these tips. Apply one or two and already you are on the road to change.

Tips to help your day become stress free:

1. Take time to be alone on a regular basis, to listen to your heart, check your intentions; re-evaluate your goals and your activities.
2. Simplify your life! Start eliminating the trivial things. Also – don’t major in minor things.
3. Say ‘No’ in a firm but kind way when asked to do something you really don’t want to do.
4. Exercise regularly! Stretching your body releases tension.
5. Learn a variety of relaxation techniques and practice at least one regularly.
6. When you find yourself angry in situations, ask yourself, “What can I learn from this?” Anyone or anything that can make you angry is showing you how you allow yourself be controlled by expectations of how someone or something should be. When we accept others, ourselves and situations for what they are, we become more effective in influencing them to change in the way that we’d like them to.
7. If your schedule is busy, prioritize your activities and do the most important ones first.
8. Take frequent relaxation breaks.
9. Organize your life to include time for fun, spontaneity, and open spaces. Set a realistic schedule allowing some transition time between activities. Eliminate unnecessary commitments.
10. Smile and laugh more.
11. Learn to delegate responsibility.
12. Welcome change as an opportunity and challenge to learn and grow.