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Meditation
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The Basics
Meditation is the process of calming the mind and making still the body to create a feeling of inner peace and well being.
Too often in our increasingly hectic daily lives, we don't take the time to slow down and simply "be".
Meditation is widely recognized in cultures throughout the world for its ability to connect the mind and body to the spirit.
Although meditation can be performed anywhere, it is best to practice the ritual in the same space, thus building the energy of the area.
Posture is an important aspect of meditation as good posture ensures a smooth flow of oxygen and energy throughout the body. Ideally,
one should feel as though they are being lifted by the head, and that the spine is fully extended. This position is best accommodated by sitting,
or walking, as lying down can induce sleep during meditation.
Begin the meditation by sitting comfortably (preferably in a cross legged position if possible). Check your posture carefully before beginning.
Holding the thumb and forefinger of each hand in a traditional meditative pose signals the mind that you are now entering meditation,
and allows the energy in the body to flow continuously.
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Meditation
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Object Focus
As the term implies, object focus meditation involves selecting an item that creates a feeling of peace or beauty for the practitioner, and concentrating your thoughts on that object. The items used are a matter of personal choice, but some examples that work particularly well are:
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a lit candle or fire in a fireplace
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a tree or flower
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artistic items such as religious allegories and illustrations
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water (either a bowl of water, a gently flowing fountain, ocean, or beach)
Visualization
This form of meditation is increasingly popular.
While in a meditative state, one is talked through, or talks themself through a vision, or image. That image becomes the sole focus of ones mind.
Visualization is a powerful tool in goal setting, as it assists the individual in "seeing" where they want to be, as well as what they wish to achieve.
Examples of this method include:
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imagine a picture of peace and tranquility to achieve stress relief
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creating a vision of health when illness is present
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reflecting on joyous aspects/people in your life to instill a feeling of happiness
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in tough times, focusing upon where you want to be, versus where you are (this can be related to employment, family, relationship, school, etc)
The most important concept of visualization is to be aware of the power of the mind. Whatever you believe is the reality you create. This can be hard work, but once you have trained your mind to think positively, your quality of life will dramatically improve.
Walking
Walking is a very relaxing form of meditation where the focus becomes the physical feelings experienced within the foot with each small, slow step.
Walking meditation can be performed in a small area (such as a house or apartment), can be done outside (providing the interruptions are few), or within a labyrinth. A labyrinth is a specially built walking path designed to enhance and promote the meditative, walking state.
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Meditation
Breath Watching
This type of meditation requires focus on the breath entering and exiting the body.When breathing normally, the lungs are not used to their capacity.Breathing is generally shallow, resulting in the expansion of only the upper part of the chest.
By taking several long, slow, deep breaths and focusing on expanding the entire rib cage and abdomen, increased flows of oxygen are transported around the body via the circulatory system.
The simplicity of this form of meditation allows for its use in a variety of circumstances,easing stress quickly, and allowing the mind to regain focus.
Mantra
Using a mantra in meditation involves the repetition of particular words which have spiritual significance to the practitioner.
The most popular meditative mantra is "OM". This phrase is thought to be the basis of all sounds in the universe, originating from the Hindu Vedas.
Restating this phrase creates a sort of hum in the ears, a sense of vibration in the abdomen,chest,and throat, and is very comforting. This helps to still and focus the mind.
Music
Peaceful and melodic music can help focus the mind on the practice of meditation.Ridding the mind of everyday thoughts can sometimes be difficult.Focusing on the gentle rhythms of a carefully chosen piece can be very useful in re-directing the mind. MusicTherapy@acido8.com
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