The book was Meditation Made Easy by Lorin Roche. Now, for me, meditation has never been easy. Clearing my mind of everything while sitting in an uncomfortable position and repeating some sound (that too me sounded and felt silly) just was never worth the trouble. Yet, I knew, I felt, that it would be good to be able to just quiet my frantic mind for a minute or two. Meditation could help.
I checked out the book and it made a huge difference. Roche starts by dispelling a lot of meditation myths.
1. You don't have to empty your mind.
2. You don't have to sit perfectly still or assume some yoga-looking position.
3. You don't have to chant.
Roche starts his medititation techniques right where you are - helping you develop your own methods and rituals.
Start by finding a place where you feel comfortable - you can sit, stand or even lay down. If you want play soothing music or just appreciate the silence.
His most basic technique involves doing nothing for about five minutes. All you do is sit quietly for five minutes. That's it. Let thoughts enter and exit your mind. Listen to the sounds around you. Observe your surroundings. Just be for five minutes.
Another technique is called the Salute to the Senses. Focus on one sense for 5 to 10 minutes.
Take your sight for example. Sit in a room and focus your eyes on something for roughly 30 seconds or so. Take in the color, the shape, look at the details and then shift your focus to another object. Do this for about five minutes.
Wake Up and Smell the Coffee: If you are a coffee (or tea) drinker, take a few moments to savor your coffee. Make it a meditative experience. Feel the warmth of the coffee in your hands, Take in the scent. Sip it slowly as you taste it and feel the sensations of taste and warmth.
Lorin Roache makes meditation easy by dispelling the myths and allowing you to take almost any experience and create a meditative moment.
This book did a create job of introducing me to meditation. So far, I've gone from 2-3 minutes to 15 minute sessions. I feel more focused and more relaxed. My routines might not work for everyone but they work for me.
Now I'm meditating and that's something I never thought I'd do!