Over the next 3 days, I will offer you 3 different approaches to quietening the chattering monkey mind so that you can meditate more effectively. Remember, it only takes 10 minutes a day to get profound results!

Words

This was the start of a more successful experience with meditation for me. I had played around with affirmations many years ago, without much success; the concept seemed to be a good one, but I felt that there was something missing. Then, it occurred to me to use individual words and to match them with my breath – deep breathing is relaxing on its own – when I added the words, saying them silently to myself, I seemed to get a double benefit.

The original words I used, and still use, are as follows:

Breathe in whilst saying ‘Compassion’, out whilst saying ‘Peace’.

Breathe in whilst saying ‘Gratitude’, out whilst saying ‘Joy’.

Repeat the cycle. These words had a deeply relaxing effect on me, and as I concentrated on them, they stilled the monkey mind.

Play around with whatever words work for you – I sometimes add a third sequence, saying ‘Health’ on the inhalation, and ‘Love’ on the exhalation. Remember, there are no hard and fast rules, whatever works for you is good!