“Meditation is simply about being yourself and knowing who that is. It is about coming to realize that you are on a path whether you like it or not, namely the path that is your life.”
The definition of meditation is to reflect on; to contemplate.Hindu and Buddhist traditions train to calm, to empty the mind, often by achieving an altered state; as by focusing on a single object. Some define meditation as devotional contemplation as in prayer. For purposes of this article, we will focus on meditation as being present in the moment and calming and relaxing the mind.
How to Meditate
As a beginner to meditation, some simple ways to make meditation a daily practice are available. Let’s explore some steps to get started.
1. Make a decision to begin your mindful meditation.
2. Prepare a special place in your home. Many create a sacred altar. It is helpful to use the same room or part of a room each time you meditate.
You want to bring loving and positive energy into your mindful meditation space. The purpose is to be apart from the ordinary day to day experience. Once you get started and feel comfortable with the process continue to your special place. Add flowers, crystals or rocks. Whatever you like as you go a long to make it special. For now light a special candle.
3.Commitment: Having this special space will assist you to keep your commitment to your new practice.
4. Time: Create a regular time of day to get the benefits of meditation. Energy workers recommend every twelve hours. The most beneficial times are to begin and end your day with meditation; when you are most receptive and open.
5. Start with a Comfortable position: Sitting upright allows the energy of the body to flow; and helps to avoid falling asleep which is easy to do when relaxed. If it is difficult to sit upright, lying down also works.
Do not cross your arms or legs. You can open your hands palms open to symbolize your open and readiness. Or place them pals down on your knees or folded together thumbs touching without interlacing fingers to create a grounding position.
6. Breath: The most important part of meditation is the breath. Bring your attention to the breath. The breath is our life force energy. Simply notice the breath as it moves up and down as your body inhales and exhales. If your mind wanders, simply bring it back. Just bring awareness to what is going on within you.
Don’t get discouraged if the mind wanders. Just allow any thoughts, feelings and bodily sensations to come and go. You are retraining it through practice. The purpose of meditation is to go inward and quiet the mind.
7. Five Minutes: Begin slowly and work your way up to ten minutes and so on. You can continue to progress to 45 minutes to an hour. As you relax into the experience, time will stand still and relaxation and ease will permeate you.
8. If you have trouble with the silent breathing meditation you can try a Mp3 to guide you at the beginning.( See link below) to become fully present in the body. Imagine your feet going into the earth and allow that energy to move up your body feeling solid, strong and purposeful like a tall oak tree. A grounding meditation can be done two ways. You can also learn to bring the energy and presence into your body.
Reaping all the benefits of meditation takes practice and the commitment to the daily ritual. Regularity will quicken the success you have in experiencing this. You will soon begin to feel that still point or the stillness that the ancient teachers spoke of.
Mindful Meditation Tips:
Calm and stability of the mind is the purpose of mindful meditation. As we continue our practice, the time we give to our self and meditation becomes a precious gift. A higher purpose to this practice is to bring this calm and stable energy to every part of our day and experiences. We become the calm in the storm. We are able to remain peaceful even during stress and challenges.
Mindfulness also supports us to be in the present moment. Being fully present means not living in the past or future. This moment is all there is. We create in the present. Our creativity and intuitive knowing are felt in the presence of the moment. As we become regular meditators, inspiration, insights and intuition are the gifts we receive from our dedication and commitment.
Benefits of Meditation
Meditation is proving to have physiological, psychological as well as spiritual benefits. The April 21 issue of Brain Research Bulletin, the researchers found that people trained to meditate over an eight-week period were better able to control a specific type of brain waves called alpha rhythms. An article in Psychology Today states that neuroscientists have found that meditators shift their brain activity to different areas of the cortex, brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. Studies are showing that meditation helps with stress, fatigue, strengthen the immune system and much more.
Seven Top Benefits of Meditation:
1. Many health benefits including increasing blood flow and slowing the heart rate. Research has revealed that meditation increases the activity of the natural killer cells which kill bacteria and cancer cells.
2. Helps concentration and focus. Many athletes reap the benefits of meditation to strength their concentration to become better at their sport.
3. Builds self confidence and help with phobias and fears
4. Aids your efforts to quit smoking and addiction
5. Brings more inner harmony and brings a deeper understanding of oneself and others.
6. Helps bring more peace of mind which benefits us holistically; mind, body and spirit.
7. Meditation can help you to discover your purpose for being here.
Mindful Meditation is simple to learn and becomes natural with practice and commitment. It is free and can be done in your home, office or out in nature.
Meditation can cultivate an inner peace and happiness that most everyone longs for in this life experience. In this busy, hectic world, meditation is a key to bring more balance, relaxation and peace to life. I invite you to get started today.
You may even meditate at work (if push comes to shove). Encourage your company to provide a space for this.
Listen to Moving Meditation® Fitness: These are two sections of an audio program that I produced in 1985:
|Track #2: Rythmic Movement|
|Track #7: Guided Relaxation|