| Throughout history, meditation has been an | | | | the breath for a few seconds and slowly exhale |
| integral part of many cultures. Records indicate | | | | through your mouth. Do this several times until |
| that meditation was practiced in ancient Greece | | | | you feel relaxed. |
| and India more than 5,000 years ago. In the | | | | 6. Calm, soothing music can be helpful for inducing |
| Buddhist religion, meditation is an important part of | | | | a state of tranquillity and relaxation |
| their spiritual practice. Different forms of | | | | 7. If you are hungry, have a little something to |
| meditation are practiced in China and Japan, and | | | | eat, as it is not necessary to meditate on a |
| Christianity, Judaism, and Islam have traditions | | | | completely empty stomach. |
| similar to meditation. The word meditation comes | | | | 8. Put your expectations aside and don't worry |
| from the Latin 'meditari' which means: exercise, | | | | about doing it right. |
| turn something over in one's mind, think, consider. | | | | Meditation |
| It is defined as "consciously directing your | | | | Mahamudra is the form of meditation that is a |
| attention to alter your state of mind." | | | | way of going about one's daily activities in a state |
| Meditation is one of the proven alternative | | | | of mindfulness. It is meditation integrated into all |
| therapies that in recent years have been classified | | | | aspects of our lives. This following exercise is one |
| under the mind-body medicine therapies. It is | | | | you can do anywhere to create a feeling of inner |
| continuing to gain popularity, as more and more | | | | peace. It is particularly helpful for those times you |
| health experts believe that there is more to the | | | | are stuck in traffic, waiting in line at the grocery |
| connection between mind and body than modern | | | | store or bank, at the office when days are hectic, |
| medicine can explain. Meditation has been shown | | | | or when you are picking up the kids from school |
| to aid the immune system and improve brain | | | | or extra-curricular activities. "What I do today is |
| activity, according to researchers. More and more | | | | important because I am exchanging a day of my |
| doctors are prescribing meditation as a way to | | | | life for it," wrote Hugh Mulligan. Meditation helps us |
| lower blood pressure, improve exercise | | | | remember to stop and 'smell the daisies.' |
| performance, for people with angina, to help | | | | Begin by taking a deep breath. Breathe deeply |
| people with asthma to breathe easier, to relieve | | | | and as you do expand your lungs and your |
| insomnia, and generally relax everyday stresses | | | | diaphragm. Hold the breath for a few seconds and |
| of life. Many hospitals now offer meditation | | | | slowly exhale through the mouth. Focus on your |
| classes for their patients because of the health | | | | breath and clear your mind. Do this several times |
| benefits. All promote physiological health and | | | | until you feel the slowing of your breath and a |
| well-being. | | | | deep sense of peace fill your body. Consciously |
| Traditionally meditation has been used for spiritual | | | | feel the peace permeate your body. Drop your |
| growth but more recently has become a valuable | | | | shoulders and connect through the top of your |
| tool for managing stress and finding a place of | | | | head to the Universal Energy. Repeat. If you wish, |
| peace, relaxation, and tranquility in a demanding | | | | send peace to those around you by connecting to |
| fast-paced world. Benefits resulting from | | | | their hearts with light and love. |
| meditation include: physical and emotional healing; | | | | Walking Meditation |
| easing stress, fear, and grief; improved breathing; | | | | A walking meditation is simply an exercise in |
| developing intuition; deep relaxation; exploring | | | | awareness. There are four components: |
| higher realities; finding inner guidance; unlocking | | | | · become aware of your breathing, |
| creativity; manifesting change; emotional cleansing | | | | · notice your surroundings, |
| and balancing; and deepening concentration and | | | | · be attentive to your body's movement, |
| insight. | | | | and |
| Meditation elicits many descriptive terms: stillness, | | | | · take some time to reflect on your |
| silence, tranquility, peace, quiet, and calm. All | | | | experience when you return home. |
| counter stress and tension. Lama Surya Das in his | | | | To practice 'awareness walking' bring awareness |
| book Awakening The Buddha Within says, | | | | to walking wherever you find yourself. Take |
| "Meditation is not just something to do; it's a | | | | notice of your breathing. Are you taking short, |
| method of being and seeing - an unconditional way | | | | shallow breaths without even knowing it? If so, |
| of living moment by moment." In other words, | | | | take several deep breaths and centre yourself in |
| learning to live in this moment because this | | | | your body and in the present moment. Appreciate |
| moment is all we have. Henry Winkler is quoted | | | | the wonderful body you have and the blessing of |
| as saying; "A human being's first responsibility is to | | | | being able to walk. |
| shake hands with himself." Meditation is an | | | | Notice your surroundings. What season is it? Take |
| opportunity to 'shake hands with ourselves' in a | | | | a few minutes to listen to the noises around you. |
| safe, simple way and to balance our emotional, | | | | Feel the wind, sun, fog, rain or snow on your |
| mental, physical, and spiritual well-being. | | | | face. Look at the people, animals, birds, sky, |
| Meditation takes many forms in today's society. | | | | trees, and buildings around you. Breathe in and out |
| All have one thing in common. They use | | | | and realise that you are an integral part of the |
| concentration techniques to still the mind and stop | | | | environment. |
| thought. Various practices exist such as chanting | | | | Pay attention to your body. Are you holding |
| (Mantra), focusing on energy centres in the body | | | | tension in your shoulders, neck, solar plexus, lower |
| (Chakra Meditation), breathing, mindfulness | | | | back, or legs? Breath into any areas where you |
| (Mahamudra), loving kindness, formal sitting | | | | are feeling tension and let it drain into the Earth. |
| (Vipassana), expressive practices (Siddha Yoga), | | | | Next, pay attention to your posture. Are you |
| and walking to name some of the styles. Try | | | | standing straight and tall or slouching? Walk in a |
| each style and see what works for you or you | | | | way that is comfortable for you with your body |
| may want to alternate between the techniques | | | | loose and uplifted. Walk with dignity and |
| from time to time. For the purposes of this | | | | confidence, one foot in front of the other and |
| article, I will discuss Mahamudra and walking | | | | pay attention to the experience of movement. |
| meditation. | | | | You can walk mindfully anywhere, along a |
| Practical Steps To Begin Meditating | | | | sidewalk, walking your dog, in the mall, along the |
| 1. Find a place where there are few external | | | | hallways at work. You simply remind yourself to |
| distractions. A place where you feel emotionally | | | | be in this moment, taking each step as it comes. |
| comfortable, safe, removed from pressure and | | | | Some people find it helpful to repeat a mantra |
| stress is the optimal location. | | | | (mantras are sacred words repeated in order to |
| 2. Wear clothing that is loose and sit or lie in a | | | | bring focus to your mind). You can also use a |
| comfortable position. | | | | variation on the walking mantra by counting your |
| 3. Plan to meditate in an area that is warm and | | | | breaths. Walk more slowly than you usually do |
| comfortable. You might want to have a blanket | | | | and count how many steps it takes for your |
| or light covering as some people experience a | | | | intake of breath and how many steps for your |
| feeling of coolness when they aren't moving | | | | exhale. In this type of meditation, your attention |
| around for a period of time. | | | | is focused on both your steps and your breathing |
| 4. Candles can be used to focus attention on the | | | | bringing together a wonderful balance of |
| task at hand. If you use them, remember to be | | | | peacefulness and awareness. |
| cautious and extinguish them before leaving the | | | | Take some time to reflect on your experience |
| room. | | | | when you return home. Five or ten minutes brings |
| 5. Relaxation is a key component of meditation. | | | | closure to your walk and provides an opportunity |
| Take a few moments to bring about a state of | | | | to make the transition from this 'place of peace' |
| relaxation by taking a deep breath through your | | | | to ordinary day-to-day activities. |
| nose, expanding your lungs and diaphragm. Hold | | | | |