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| Basics of Meditation |
single object, creating the cessation of all thought. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. The benefits of a regular meditation practice include reduction of stress, tension, anxiety and frustration, as well as improved memory, concentration, inner peace and whole body well-being.
Begin by sitting in a simple chair, keeping your back erect if you can. The more traditional postures are the lotus position, sitting on a pillow with each foot upon the opposite thigh, and variations such as the half lotus (one foot on the opposite thigh, the other out in front of the opposite knee). This is difficult for many people. Some people kneel, sitting back on their legs or on a pillow between their legs. Many use a meditation bench: kneel, then place a little bench beneath your behind. But meditation is also done while standing, slowly walking, lying on the floor, or even in a recliner!
palms up, one on top of the other, and with the thumbs lightly touching. This is called the cosmic mudra, one of a large number of symbolic hand positions. You may prefer to lay them flat on your thighs, or any other way that you find comfortable. I typically have my hands as shown on the image to the left. Palm up, with the thumb and the pointer finger touching while the other three fingers are next to each other - straight and pointing outward. Your head should be upright, but not rigid. The eyes may be closed, or focused on a spot on the ground a couple of feet ahead of you, or looking down at your hands. Keep your eyes looking upwards - at about a 45 degree angle. If you find yourself getting sleepy, keep your eyes open -- but don't focus on something far away, this will make it harder for you to remove the awareness from the mind. Beginning meditators are often asked to count their breath, on the exhale, up to ten (or whatever number feels naturally to you. Then you begin back at one. If you loose track, simply go back to one. Your breath should be slow and regular, but not forced or artificially controlled. Just breathe naturally and count. The recommendation - which may be different from what you may have heard before is to breathe in and out from your nose. In your mouth, keep your tongue pressed against the top part of your mouth and keep it as back as you can (but so that it feels comfortable). Meditators, at times, also use aromatherapy to enhance their meditative state, Items like certain oils and fragrances or burning certain incense or herbs do assist many with their meditations. A few weeks later, you may forego the counting and try to simply follow your breath. Concentrate on it entering you and exiting you. Best is to be aware as fully as possible of the entire process of breathing, but most people focus on one aspect or another: the sensation of coolness followed by warmth at the nostrils, or the rise and fall of the diaphragm. Many meditators suggest imagining the air entering and exiting a small hole an inch or two below your navel. Keeping your mind lower on the body tends to lead to deeper meditation. If you are sleepy, then focus higher, such as at the nostrils. You will inevitably find yourself distracted by sounds around you and thoughts within. The way to handle them is to acknowledge them, but do not attach yourself to them. Do not get involved with them. Just let them be, let them go, and focus again on the breath. At first, it might be wise to scratch when you itch and wiggle when you get uncomfortable. Later, you will find that the same scant attention that you use for thoughts and sounds will work with physical feelings as well. IMPORTANT NOTES: Many people have a hard time with their thoughts. We are so used to our hyperactive minds, that we barely notice the fact that they are usually roaring with activity. So, when we first sit and meditate, we are caught off guard by all the activity. So some people need to use a little imagination to help them meditate. For example, instead of counting or following your breath, you might prefer to imagine a peaceful scene, perhaps floating in a warm lagoon, until the noise of your mind quiets down. Meditate for fifteen minutes a day, perhaps early in the morning before the rest of the house wakes up, or late at night when everything has quieted down. If that's too much, do it once a week if you like. If you want, do more. Don't get frustrated. And don't get competitive, either. Don't start looking forward to some grand explosion of enlightenment. If you have great thoughts, fine. Write them down, if you like. Then go back to breathing. If you feel powerful emotions, wonderful. Then go back to breathing. The breathing is enlightenment. |
| At the META-Store: - Meditation Bible - Meditation CD |
