Meditation
Introduction to Meditation:
The Inward Journey
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Meditators are healthier than the general population. They
are happier, wealthier and healthier because of meditation. In the beginning,
either curiosity or desperation was driving you to meditate. Once established
in the skills of meditation, this chapter will further entice you to learn
more about yourself through active meditation. Every scientific study on
meditation (there are now over 2000 studies), every one of them, shows
that meditation is helpful.
Meditation helps you gain rest, self-confidence and compassion. Your concentration
at school and work becomes incredible. Thus, you accomplish much more in a
much shorter period of time - because your mind no longer distracts you, doubts
you, confuses you. You set out on a task and get it done in a very thorough
and complete manner. Your teachers, your employers and your co-workers will
notice that your productivity has skyrocketed. Overall, you are going to be
healthier, happier, more rested and less cranky by meditating regularly.
As a tool for healing, meditation provides a systematic self-directed methodology to help us gain control over our impulses and gain freedom from doubts, fears and anxieties. Especially when we suffer from unhelpful thoughts and memories that continually ruin our day, meditation gently guides us back onto a path of happiness and healing.
From the dawn of time, meditation has been a vital part of self transformation and holistic health. Today, the world is reawakening the art and science of meditation.
Definitions
Here are some basic terms used in meditative traditions.
Meditation: the science of paying attention to an object
that will help us further unfold the finer aspects of our own self.
Spirituality: the comprehensive science of how
to make qualitative changes in our life. These changes will make
our mind more stable and our senses more sturdy.
The philosophical principles of this science surface spontaneously in
every culture, climate and decade since the dawn of time. They do not belong
to any one country, religion or dogma. Most religions are composed of a
few tiny gems of spirituality, but commonly leave out the science and specific
techniques that make the goal of spirituality attainable. When the human
heart cries out in desperation, this knowledge starts to flow into our
lives once again.
Mantra: A sacred awakened sound that guides
and protects each individual. Mantra is composed of two words: ‘man’ --
thinking beings, human beings and ‘tra’ -- that which
guides and protects. What do we really need guidance and protection
from? Our own mind ... it’s impulses, confusions, distortions
and deletions. When our own mind is confused and feeling hopeless,
mantra meditation will help to set things right.
Learning to Pay Attention
The essential skill of meditation is learning to concentrate, condense and
compress your awareness to be totally focused on the very subtle object of
your meditation. As your entire being becomes absorbed in meditation, every
stress and strain of daily life will fall from your shoulders. In a few short
minutes you will become rested and refreshed.
Your attitude will be more positive and compassionate. Your family and coworkers will immediately see the benefits of your meditation. You will make better decisions, have greater creativity and become playfully clever in managing the challenges of the day. In short, by regularly meditating, you will like yourself much more and we will too.
The Meditative Setting -- this should be quiet, restful
and still. The atmosphere should be serene, with no sense of hurriedness.
A clean pleasant place that is suggestive of inner exploration. Free of
interruptions, we move forward.
You -- your body should be clean and properly
nourished. Use the nasal wash and brush your teeth. Wash your
face, hands and feet. Take a moment and refresh yourself. Empty
your bowel and bladder. Wear comfortable loose fitting clothes
that will allow you to breath and sit comfortably. Stretch out
any tension in your muscles, coordinate your stretching with
your breath.
Sit Down -- Using a proper chair or meditation
cushions is essential for meditation. It is important for the
body to be comfortable and quiet so that the mind can focus on
the internal process of meditation. Comfort never distracts the
mind. Sit down comfortably in a manner that allows your head,
neck and truck to be in straight alignment. It is preferable
to not lean against walls or the backs of chairs. However, if
your back and abdominal muscles are weak, you will need the support
of a chair or wall.
Be Still -- Breath gently through your nose.
Let your abdomen rise and fall with each breath. The abdomen
expands during inhalation and then collapses during exhalation.
Your shoulders stay quiet and still. Continue to breath as you
feel all the restlessness, itchiness and tension melt away.
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Focus on Your Breath -- Let your breath become
smooth, slow, continuous and quiet. Eliminate any pause between
inhalation and exhalation, this requires you to pay close attention
during the end of each breath. Make a smooth transition between
inhalation and exhalation. Notice that at the tip of your nose,
right inside your nose, you can feel a slight sensation of coolness
when you inhale and a very faint sensation of warmth during exhalation.
From here, go into your meditation. You can request our free eBook for a comprehensive guide to meditation.
We also offer a guided audio series that will teach you the basics of meditation including taking you through basic-advanced meditations. Click here for more information on the "Dynamics of Meditation" audio series.
