Spirituality and Self Help
The Art of Meditation
Our world is a stressful place. Most of us, on a daily basis are
juggling the responsibilities and demands of life. As a result our
bodies develop physical ailments such as tension headaches, muscular
pains, insomnia, high blood pressure and sometimes even more serious
illnesses. Gradually our health begins to plummet.
Learning to be in control of our stress and our health is not such
an impossible task. Physical exercise and relaxation are useful to
bring back some balance into our lives, but we must also nourish the
mind to bring us back to a place of balance . We have to learn to
step back, clear our minds, breath consciously and just be in the
here and now. It only takes a few minutes a day (5 to 20
minutes )to meditate and to transcend into a world of peace and
tranquility.
The benefits of meditation are many. Meditation has proven to be
effective in enhancing a sense of well-being, in increasing our
energy and efficiency at work and in changing negative attitudes to
positive ones. Thus this journey can be the first step towards inner
peace. On a practical level, meditation has been most effective in
improving physical health and eliminating chronic physical
ailments such as asthma and in controlling other more debilitating
illnesses such as the progression of cancer.
Meditation is an ancient practice that originates with the great
eastern religions of Buddhism and Hinduism. In religious meditation,
the sense of tranquility and serenity is seen as a vehicle towards
enlightenment and becoming closer to the Creator, God. Sometimes our
own journey in Meditation can leads us to develop a mystical and
spiritual connection with our Higher Selves or with
the Creator. The possibilities are endless, as to where this
practice can lead.
To begin the Meditation journey first consider this as a gift of
time to yourself and a journey towards a more joyful life. The
simplest form of meditation is to still the mind and put all
thoughts on hold. Meditation involves focus and concentration and
narrowing our attention to a single word, mantra, sound or even just
being aware of the breath. The Buddhist practice that is called
"Mindful Meditation" focuses on the awareness of the breath. Another
meditation practice based on Hindu beliefs is called Transcendental
Mediation.
How to Begin A Simple form of Meditation
A) It is important to find a quiet, softly lit place where you will
not be disturbed while you are meditating. Some people enhance this
space by burning incense and candles or by putting on soft soothing
music or nature sounds. Make sure that the atmosphere is conducive
to peace and tranquility.
B) It is important to find a comfortable position. Some people feel
comfortable just sitting cross legged on the floor with their back
straight but not tensed. Others prefer to sit in a chair making sure
again that the back is straight and supported and that the feet are
flat on the floor. Some people find that simply kneeling on the
floor is comfortable. Finally for ultimate relaxation some people
prefer lying flat on the floor on their backs, legs slightly apart,
arms at the side and palms facing up.
C) The simplest breathing exercise is to sit motionless in your
chosen position and to begin breathing normally through the nose at
your regular rate with the eyes close. With each breath, just be
aware of every intake of breath focusing on either the abdomen or
the nose. If your mind wanders just bring your attention back to the
abdomen or the nose. Some people count with each inhalation and
exhalation to help them concentrate and prevent the mind from
wandering. Some people incorporate visual or guided imagery as they
are meditating so they can fully immerse themselves in a positive
and/or calming energy.
Try the Following Breathing and Relaxation Meditation
Be in a quiet space. Take off your shoes. Loosen your clothing.
Close your eyes. Lie down on the floor on your back. Relax by
placing your arms to the sides and letting your feet fall out.
Become aware of your breathing. Be
aware of where the breathing is located in your body and where you
feel movement in your muscles. If there are any tense or sore areas
in the body, you can imagine breathing relaxing energy into those
areas, using exhalation breaths. (Breathing into a body part can be
done anywhere and anytime you are feeling tense).
As you are now lying on the floor, be aware of your abdominal
muscles. Allow the muscles in your stomach to relax and let your
breath sink lower into your body. Place your hand palm down under
the rib cage and let your hand rest there while you become aware of
the rise and fall of your body and your diaphragm. Inhale to the
count of four and exhale to the count of six. Do this sequence six
times. Let your hands and arms relax again at your side. Remember
that if you see any pictures or images during
this breathing exercise, write them down or draw them after the
meditation.
Now relax your jaw and open your mouth a little so that you can
exhale through your mouth. Breathe normally. Be relaxed. Inhale
through your nose and exhale through your mouth. Pause at the end of
the exhalation before you breathe in again.
This pause is the key to the effectiveness of breathing. Many things
happen within the body during this pause. As you deepen the
exhalation naturally, stale air is expelled from your lungs so that
there is more room for fresh air on the next inhalation. Most people
do not exhale deeply enough. In this pause you can explore any
feelings or sensations.
You can do this simple exercise beginning with ten minutes and then
gradually extending the time longer as you become accustomed to
meditating on a regular basis
Aho and Blessings to all
One meditation group that I enjoy meets at St. Andrews place in
downtown Sudbury on Wednesdays (beginners) from 7-9 and on Thursdays
(intermediate/advanced) from 6-9. The next sessions begin on
September 10th and 11th. The first three weeks of the beginners
session are open where people can drop in and experience
transcendental meditation techniques.
Happy meditating
CrystalWolf
Karin Stocker
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