Personalized Self Improvement Meditation

It's the beginning of a new year and we all know what that means- resolutions. Whether we vow to shed those holiday pounds, learn a new language, or stop smoking- keeping a resolution for more than 2 weeks is pretty difficult. Most people start to lose motivation when they don't see immediate results, but with the help of this guide- you can follow through on your plan to success.

There are a couple of things that you should keep in mind when creating a meditation guide or "script" for yourself. First, you should think of what it is you want to change or improve. One example that most can relate to is the desire to relieve stress easily. Once you have decided what area in your life you want to work on it's time to prepare for meditation.

Before you begin any meditation, it is good to choose a place where you will not be disturbed for a period of time. There really isn't a set time requirement for meditation- it all depends on what feels right for you. You can play a soothing music CD or light candles to set the mood.

Wear loose clothing if possible, and sit in a comfortable chair or take the lotus position. You can choose to sit on the floor or even lie down on your back. Remember- the key is to be comfortable- this way it is easier to relax.

Once you are in a physically comfortable position, you can start your meditation by closing your eyes and taking a few deep breaths. Try to breath in from the stomach area-that is, when you inhale, your belly should expand-not your chest.

Notice your breathing and become aware of the different parts of your body starting from the top of your head.Come down to the neck and shoulders, arms, and hands. Start to notice your chest and abdomen,your hips, thighs ,knees, legs, ankles, feet and toes. Notice every part of your body, taking time at each section to tell all those muscles to loosen and unwind. It is also helpful to visualize each body part as you tell it to unwind.Take as much time as you need here to become as relaxed as possible. Try to relax as many muscles as you can- especially the jaw, and shoulder area-since these are often areas that people carry a lot of tension. Also, make sure that your tongue is not touching the roof of your mouth. It might sound silly, but the more muscles you can relax, the more effective the meditation will be.

If this part proves a little difficult for you, then say these words silently to yourself:

-Relaxation

-Lightness

-Calm

-Joy

-Peace

-Content

You can use any positive words the resonate with you.

Next- it's time to use your imagination. See yourself the way that you want to be. Imagine yourself at your perfect weight,or in the right career for you. Imagine having a good night's rest and waking up feeling refreshed. See (and hear) yourself speaking another language fluently. Whatever it is you want to improve, visualize yourself doing and being it. Include as many senses in your visualization as possible-see it, hear it, feel it, smell it and taste...(yes taste) it! If this doesn't work for you, then think of positive words that you associate with success in the area that you want to change : Confidence, Happiness, Strength, Assertiveness, Creativity.... Once you feel you have spent all the time you need with this visualization you can start to "come back."

Start by wiggling your toes and fingers and then mentally count slowly up from 0 to 5. Open your eyes and stretch if you need to. You have now completed your own personalized meditation. Take note of how you feel. If you feel refreshed-wonderful! If you feel like you didn't quite get there- no need to worry, meditation can take time and practice. Feel free to change the process to fit your needs. Remember- it has to feel comfortable for you in order to truly work.

Some things to keep in mind: Never go into a meditation with a negative attitude and when choosing your "relaxation words," avoid words or thoughts such as "I will not" or "can't." Try to keep things as positive as possible.

If you have a hard time relaxing the muscles,first try tensing them up as tight as you can and then releasing .This makes it easier for you to notice the muscles loosening up.