| So You Think You Can't Meditate? | | | | you can do at least 20 minutes to get the most |
| Think again. If you think you can't meditate you | | | | benefit. |
| probably have an idea that meditation means | | | | Active meditation. |
| sitting still, doing nothing, for prolonged periods of | | | | There are many types the simplest of which is |
| time. This is a narrow view of meditation and | | | | walking. |
| even if you have trouble sitting still you could find | | | | For walking to be a meditation you simply |
| a meditation that suits you. | | | | immerse yourself in the experience of it. |
| What is meditation? | | | | What is it feeling like? |
| Meditation is a way of focusing your attention so | | | | Notice your body. |
| that you develop the skill of choosing where you | | | | Notice the earth beneath your feet. |
| place your attention, or awareness. It is simply a | | | | Be silent. |
| way of focusing. | | | | Go within. |
| If you have trouble focusing, finding a meditation | | | | Notice yourself in the experience. |
| that suits you can help to improve your focus, | | | | If you are distracted by thoughts, once again, |
| and your attention-span. There are many ways to | | | | gently and repeatedly bring your awareness back |
| do this and so there are many types of | | | | to the activity of walking. This is great for |
| meditation. | | | | beginners and people who are active and too |
| Why meditate? | | | | fidgety for sitting meditations! |
| As it's end goal meditation aims for pure | | | | If walking meditation is too sedentary for you |
| awareness. What buddhists call 'no-mind'. The | | | | another type of active meditation is dancing, or |
| experience of simply 'Being'. Being is a state of | | | | jumping or shouting! |
| pure awareness, without thinking. Some say to | | | | Gibberish is an early form of active meditation. |
| meditate you must stop thinking, whereas others | | | | Supposedly created by Jabir ibn Hayyan (721-815) |
| say we cannot stop thinking and so the way | | | | an Islamic alchemist. It is said that he encouraged |
| forward is to observe the mind. Certainly its' aim | | | | his students to speak their thoughts out loud. |
| is to still the mind. To allow our thoughts at least | | | | Whatever rubbish came into their heads was to |
| to calm down and slow down, so that we can | | | | be spoken out loud until they literally 'ran out' of |
| experience stillness and a sense of inner peace. | | | | thoughts and experienced silence: a state of pure |
| What are the health benefits of meditation? | | | | wakefulness, awareness or 'no mind'. The modern |
| Regular meditation is a healthy way to relieve | | | | word gibberish originates from his name and the |
| stress and help reduce anxiety. Used regularly it | | | | idea of speaking nonsense. |
| can help you to focus and has even been linked | | | | Mantras. |
| to health benefits such as reduced blood pressure | | | | Mantras are sounds initially used to achieve the |
| and a reduction in stress-related illnesses such as | | | | same effect. They are helpful in that they give |
| anxiety states, depression, asthma and even | | | | the mind something to do and help to stop |
| irritable bowel syndrome. | | | | wandering thoughts. Although because they have |
| When is it best to meditate? | | | | been used for hundreds of years, with focused |
| Some people prefer morning some prefer | | | | intent, mantras have become empowered and |
| evening. With our busy lifestyles whenever you | | | | are actually sacred words. |
| can fit it in is a good time! However, if you are | | | | An example is 'So-Hum'. |
| constantly falling asleep while trying you might | | | | Combined with breath observation, think the word |
| want to pick a time when you're not tired, or | | | | 'So' on the in-breath, and 'Hum' on the out breath. |
| choose an active meditation. | | | | If you get distracted just return to breathing and |
| How do I meditate? | | | | 'So-Hum'. |
| There are many types of meditation. In each | | | | Single-point meditation. |
| type the idea is to focus your awareness on the | | | | In it's simplest form you choose an object and |
| activity, or on an object, to reduce the time you | | | | focus on it visually. An example of this is candle |
| spend thinking. The idea is to keep your attention | | | | meditation where you sit comfortably with a |
| on something and if you find your thoughts | | | | lighted candle in front of you and keep your |
| wandering, to gently and repeatedly keep bringing | | | | attention on the flame. If your mind wanders |
| your awareness back to whatever it is. | | | | bring your attention back slowly and gently to the |
| Types of meditation. | | | | flame. (More advanced meditators may do a |
| Breath meditation. | | | | single point meditation using the breath, or even |
| This is the simplest and oldest meditation in the | | | | ones mind, as the 'object') |
| world which you can do anywhere. You don't | | | | There are many other kinds of meditation but |
| need to be sitting in any position, you can even | | | | this is merely an introduction. |
| be lying down, although to get the most benefit | | | | What makes any activity a meditation? |
| you need to stay awake and alert. | | | | Where you put your attention. Even if you are |
| Just make sure you are comfortable and begin. | | | | drinking a cup of tea it can be a meditation if you |
| Keep your attention on your breathing and | | | | fully place all your awareness on the tea. |
| whenever you find your mind wandering return to | | | | What does it feel like? Taste like? Smell like? |
| observing your breath. | | | | If you do this fully, to the exclusion of all other |
| Notice everything about it. | | | | thoughts, so that your mind is still and you are |
| What does it feel like? | | | | fully in your experience without thoughts... |
| Where does it go? | | | | You are meditating. |
| Stay with it for as long as you can. | | | | Eventually all meditation brings the benefits of |
| Stay alert. | | | | reduced stress, relaxation, clarity and improved |
| If you feel drowsy, bring your attention back to | | | | focus, and ultimately has the potential to lead to |
| your breath. | | | | the awareness that you have a 'self' beyond your |
| Begin with 2 minutes and increase the time until | | | | thoughts. |