| s’ simplest description, meditation can be | | | | 2.You are not sure if you are doing it right. You |
| described as a process of quieting your mind so | | | | are most likely doing it right. Meditation is pretty |
| that you can come into contact with quiet and | | | | simple to do – more challenging to stay |
| peace that is always available to you inside. | | | | with. |
| A regular practice of meditation offers many | | | | 3.You will have memories, images or thoughts |
| benefits including: overall stress reduction, | | | | that you may have not thought about in years. |
| activation of the parasympathetic nervous | | | | Just acknowledge them and bring your awareness |
| system (relaxation response), clearer thinking, | | | | back to your point of focus. |
| more creative thinking, helps to quiet the mind, | | | | 4.You start to analyze yourself. Remember this is |
| fosters an increased sense of peace and | | | | a time for meditation not for psychotherapy. |
| contentment, helps to balance the emotions, | | | | Analyze later, meditate now. |
| provides a connection to your Spirit. An ongoing | | | | 5.You have certain revelations. Again, acknowledge |
| practice of meditation also helps to provide a | | | | these and then bring yourself back to your point |
| context for observing thinking patterns and | | | | of focus. |
| emotions as well as an opportunity to cultivate | | | | 6.A body part is sore or itchy. The first time you |
| peace and relaxation. Hundreds of modern | | | | feel something in your body, just acknowledge it |
| research studies now confirm what the yogis new | | | | and bring your awarness back to your point of |
| 5000 years ago! | | | | focus. Often, it will go away. If it continues to |
| There are various ways to meditate and they | | | | irritate you then change your body positions. |
| usually involve as point of focus such as your | | | | Meditation Techniques |
| breath, a mantra or visualization. A variety of | | | | Below are two classic meditation techniques. Feel |
| techniques are explained below. | | | | free to try both and see which works best for |
| Before you try them there are a few guidelines | | | | you. Ideally you will want to start with ten to |
| that are helpful to be aware of. The first has to | | | | twenty minutes and overtime you can work up |
| do with time and place. It is ideal to meditate at | | | | to forty-five minutes if you like. A daily practice |
| the same time and the same place each time you | | | | yields the most benefit and progress. It is better |
| meditate. In this way you create an association of | | | | to practice for fifteen minutes every day than to |
| meditating and peacefulness with the space you | | | | practice for one hour once a week.Your mind is |
| have chosen. Each time you come back to this | | | | like any other muscle - the more your exercise it |
| space, you will anticipate the experience of | | | | the stronger it becomes! |
| meditation. Additionally, by using the same time | | | | Focusing on a sound or mantra |
| and space, you will be developing a habit. This is | | | | In this method a sound or |
| important to nurture as the consistency of your | | | | “mantra” is repeated over and |
| practice is most important, even if it is just ten | | | | over and over again, either silently or outloud. The |
| minutes a day. Dawn and dusk are traditional | | | | mantra becomes a point of focus or "object". A |
| times to meditate, but anytime can work. Begin | | | | universal mantra is “Om” which is |
| with ten to twenty minutes and work up to | | | | said to be the sound of creation. Another is |
| forty-five minutes if possible. | | | | “Ham (pronounced “hung”) |
| Another consideration regarding time is knowing | | | | “Sa” which means “I am |
| when to stop. Some people just let their inner | | | | that” - referring to spirit. Ham is said as |
| clock guide them while others prefer to use and | | | | you inhale and Sa as you exhale. The breathing is |
| alarm clock so they don’t have to be | | | | relaxed and easy through your nostrils Just keep |
| concerned about the time. If you practice | | | | bringing your awarness back to the mantra as |
| regularly, you will most likely find that your sense | | | | you find your mind wondering. Remember, there |
| of time becomes exquisite, and you will | | | | is no need to beat yourself up for this as it is a |
| automatically know when it is time to stop | | | | natural phenomenon . Overtime you will find that |
| meditating. | | | | mind wonders less and less. Some people like to |
| A comfortable and stable sitting position is also | | | | use their own words such as |
| important. The classic meditation posture is the | | | | “peace”, “love” or |
| lotus position. The reason for this is that is quite | | | | “let go”. If you have a special |
| stable and the spine held erect. However most | | | | word or short group of words that has meaning |
| people in the West are not comfortable in this | | | | for you, try using it. |
| position. The truth is that any stable seated | | | | Focusing on your breath: |
| posture can work – even sitting in a chair. | | | | Breathing in through your nostrils and though your |
| Placing a folded blanket or meditation cushion | | | | nostrils, notice the feeling of the breath at the |
| under your sitz bones also makes sitting more | | | | very point it enters your nose and follow the |
| comfortable. Some people find that their back | | | | feelings of the air moving into your nasal passage |
| muscles aren’t strong enough and begin | | | | to appoint where it ends. As you begin to exhale, |
| to ache when they sit in one position for more | | | | notice where in your nasal passages you first |
| than a few minutes. If this is happening to you | | | | notice your breath again and trace the feeling of |
| then sit near a wall and when you feel you can no | | | | your breath to the point where it exits your |
| longer hold your back upright comfortably then | | | | nostrils. Continue to notice your breath in this |
| move against the wall and you will get the | | | | way, gently bringing your attention back to your |
| support you need. Whichever way you chose to | | | | breath when you catch your mind wondering. |
| sit just make sure it is stable, comfortable, and | | | | Another version of this technique is focus on the |
| that your head neck and spine are in one line, and | | | | feeling of your torso moving in and out as your |
| erect. | | | | inhale and exhale. |
| As you begin meditate it is common to have any | | | | One last point. It is sometimes very helpful to |
| or all of the following experiences: | | | | practice with others. Consider finding a meditation |
| 1.You mind wonders. This is quite natural and | | | | class at a nearby yoga studio or parks and |
| expected. Just bring yourself back to your point | | | | recreation department. Practicing with like minded |
| of focus. | | | | people and a good instructor can be very inspiring! |