Raja Yoga Meditation

Steps in Raja Yoga Meditation

In order to overcome troublesome and deep-seated emotions, one must follow a few steps to succeed. The first step is to take a few moments each day to meditate.

Start here:

1. Take 10-20 minutes each morning to meditate.

2. Find a quiet area to relax. Play soft music and dim the lights to create a relaxing atmosphere.

3. Sit upright in a comfortable area such as in a chair or on the floor.

4. Keep your eyes open. With a soft look, rest your eyes on a chosen point or object in front of you.

5. Withdraw your attentions from any sounds or distracting sights.

6. Observe your own thoughts. If you feel anxious at first, let it pass.

7. Do not try to stop your thinking patterns. Just observe them. Do not judge your thoughts or allow yourself to be carried away by them. Just observe.

8. As you practice the steps above, your thoughts will gradually slow down. You will start to feel a sense of calmness.

9. Create one individual thought only, e.g. a thought about yourself such as "I am at peace."

10. Hold this thought. Visualize yourself feeling this peace, quiet and stillness.

11. Stay aware of this thought as long as you can. Do not fight other memories or thoughts that may surface and distract you. Observe the thoughts, instead, as they pass by. Return to the thought you created: "I am at peace."

12. Acknowledge, and appreciate your positive thought and feelings. Acknowledge other positive thoughts, which may surface from your thought of feeling at peace.

13. Complete your meditation practice by closing your eyes for just a few minutes. Create a complete silence in your mind after.

Make it a practice to meditate (or make an appointment with yourself each possible moment to practice Raja Yoga Meditation) until you take control of your thoughts and feelings.

Next we are going to work on that notion that "I must be perfect otherwise I am a failure." Practice the following steps.

Making Mistakes – Perfection

Counseling Intentions – To help clients give up expectations and demands for perfection in self and others

Description – The following steps (statements) should be processed by the client and discussed

Steps

1. Acknowledge that we all make mistakes

2. No one is perfect

3. Mistakes do not change someone's good qualities

4. People are not the same as their performance

5. People who make mistakes do not deserve blame or punishment

6. Because someone makes mistakes it does not mean they are bad

7. People make mistakes because 1: they lack skills; 2: they have poor judgment or are careless; 3: they lack information to help them make better decisions; 4: they are ill or tired; 5: or they are irrational thinkers.

Summary

You have done a bit of Raja Yoga Meditation, and learned that it is ok to make mistakes. Now it is time to learn to meditate daily to relax your mind and body.

Help is available online - use the links below to learn more or to take a test.