Meditation for Beginners - The FlameIf you're inexperienced in meditation, this exercise is a great place to begin. It is a concentrative meditation and you will be developing your concentration skills as you focus on the flame. Close your eyes and imagine a flame. Picture only that flame. Allow no other thoughts or images into your mind. Let that flame to fill your whole mind's eye, increasing in size to be bigger and bigger. 
If other thoughts or images pop up into your mind (and they will!), categorize them, one by one - such as "oh that's a worry", "that's a memory", "that's fear," "that's a plan", etc., putting each one aside. Return to the flame. Again, let only the flame fill your mind. You will probably find yourself needing to reform that flame many times in a matter of minutes, or even find yourself way off track. Don't worry. It happens to everyone. Keep bringing yourself back. Say to yourself - "the flame". Do this for 3 minutes every day for a week. These are some things you will experience as a result of practicing this meditation. You will start to notice some changes in the way you handle your thoughts. The repetition of bringing your mind back onto what you want to focus on, not what your mind wants to focus on, is the beginning of being in control of your thoughts, rather than your thoughts being in control of you. You will being to experience being able to choose your thoughts and control them. You will experience natural stress relief as you truly focus on the flame. It's impossible for stressful emotions to be on your mind when your mind is focused on something else. Return from Meditation for Beginners to Meditation and Relaxation Return from Meditation for Beginners to Home
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