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Thesis:  Meditation reduces stress levels by allowing the subject to become calm and look at things with a neutral view.

I.  Intro
II.  Materials
      A.  Basic
      B.  Optional
III.  The Act of Meditation
      A.  Ground & Center
      B.  Knots
      C.  Breathing Technique
IV.  Conclusion

            Everybody wishes for a low stress life, full of happiness and joy.  Unfortunately, the world is not full of happiness; there are many unhappy things.  Meditation reduces stress levels by allowing the subject to become calm and look at things with a neutral view.  With this easy guide to mediation, one can find a little bit of canned happiness that can be carried around with them everywhere.

            Meditation does not have many materials.  The most basic item is obvious, yourself!  In the beginning, when the student is first learning to meditate, a quiet place is helpful because there will be very few interruptions.  Usually a bedroom fits that category nicely, especially since the student is comfortable there and familiar with the surroundings.  However, while the most basic material is only oneself, that is not always the case.

            Of course, there are quite a few optional tools for mediation out there.  Some people burn incense or candles.  Another preference is to sit against a wall, or on a padded mat for the comfort of the student.  Do a search on the internet, and one finds all sorts of things from breathing rocks (http://www.nilchitso.com/meditation.html) to special meditation music (http://www.bliss-music.com/oceaneuphoric.htm).  Most items that can be used in meditation are found in and around a home.  For example, a student can listen to any music that he/she finds relaxing during meditation, and the type of music will vary from student to student.

            Now for the meditation process itself.  There are many different ways to meditate, and the one used by the student is entirely personal preference.  A basic Wiccan meditation is called grounding and centering, usually done before any spells to clear and calm the mind.  Start out in a comfortable position, either sitting or standing, and close your eyes.  As you take a deep breath, feel it go deep into your diaphragm, and imagine for your feet take root and letting them bury themselves deep in the ground.  Next, feel yourself growing taller.  Reach to the sky and grow branches from your arms.  Try and feel connected to the energies of the earth and the sky, as if you are acting as a bridge between the two.  The crown of your tree is high in the sky, and your roots are buried deep into the center of the earth.  All of this is a look inwards, towards your center.  Now turn your view out, and zoom all the way out.  See yourself as the center of everything around you, floating in the middle of a vast sea of warmth.  Once you have achieved that, slowly bring your consciousness back into yourself, and open your eyes.  You will have calmed your mind and lowered stress.

            One favorite has simply to do with knots.  It is best to sit cross legged against a wall with your hands on your knees and close your eyes.  Imagine, within your mind, a tight knot.  Now imagine that knot loosening slowly, and as it loosens, allow every muscle in your body to relax.  By the time the knot has completely untied itself, every muscle in your bode should be slack, as if you could just melt into a puddle on the floor if it were not for the wall behind you.  This meditation is good for before bed, because by the end the student can be very ready to sleep.

            One of the keys to a good meditation is a good breathing technique, which is another type that will put one to sleep.  One way to achieve this is to lie flat on your back with your eyes closed and your hands on your stomach.  Breathe in through your nose and out through you mouth.  Inhale for a count of four, hold for a count of one, and then exhale for another count of four.  Concentrate on doing this until it is second nature, and you do not have to think about it.  Then you can go on to a meditation exercise of your choice, or simply go to sleep.

            Hopefully, this paper will act as a guide for you as the reader to meditate.  Though there are many different ways to meditate, a few of the simplest are shown, in hopes to encourage the reader to create his/her own variation that is tailored to fit.  Meditating consistently will reduce stress and help the student to look at everyday problems with a calmer attitude.  This will in turn enable the student to be happier.