Meditation -Holistic relaxation exercises
How to Meditate
by Rob Daniels
Informal meditation, , requires no specifications, but can
be practiced at any time and place. Anyone who takes keen
interest in mental development can practise meditation, regardless
of sex, race, nationality and religion.
Generally the best time for meditation is early morning and
evening when nature is tranquil and quiet. Although you can
master meditation by yourself, some people prefer to attend
classes and learn in a group from an experienced teacher.
To begin the meditation, first sit down and relax. Thinking
of a meditation session as a chance to relax rather than as
a discipline you have to master can make a great difference.
The goal of insight meditation is to gain a clear, complete
understanding of the three obvious characteristics: impermanence,
suffering and non-self. This will help you maintain your calm
inner awareness, balance and clarity in the midst of any situation.
Begin by creating a place in your home that is used only
for this meditation. This place is your sanctuary, available
to you anytime, through meditation or just a thought.
It is better not to eat anything before meditation, but exception
can be made for a cup or glass of water or fruit juice.
For a simple meditation sit in a comfortable position, either
in a chair or on the floor, with your back and head straight.
You can sit cross-legged on a meditation pillow on the floor
or in a comfortable chair. This physical discomfort, which
does nothing in itself to aid meditation, can be entirely
eliminated through the use of a recliner chair. The sitting
meditation is a vital part of all meditation traditions and
has taken many forms, some more effective than others.
It is preferable to take shower before sitting for meditation.
Sitting meditation requires alert attention and concentration.
Formal sitting and walking meditation is done 8-12 hours a
day. Contrary to popular belief, sitting with the back held
rigidly straight does nothing to aid meditation. Speak out
loud the following incantation with total intensity before
and/or during formal sitting meditation sessions. As you begin
to practice meditation daily, it will become easier. It is
better to decide before the start of practice the object of
meditation. Once you have settled on a point of focus, keep
the same point for the rest of your meditation practice. Mantra
Whether spoken or not, words and sounds have vibrations which
can be conducive to meditation. Twice a day practice is preferred
but morning meditation alone is quite sufficient to begin
with. Learn to practice meditation patiently until you witness
your own thoughts, feelings and experiences lovingly and without
panic. When you find yourself "thinking", you simply let the
thought go and resume your meditation. Longer meditation periods
can take place when you have built up some experience. As
you become familiar with this meditation, find your own rhythm.
At the end of your meditation, send out prayers, good thoughts,
or peaceful energy to others. What is more important is the
acquisition of the purity and concentration of mind in moments
of meditation. The physiology of meditation and mystical states
of consciousness. Witness your thoughts and feelings during
meditation and at other times. Special considerations In the
instance of serious mental illness, meditation should be used
with caution, if at all. For people with major depression,
meditation may be counter-productive at first, as depressed
people tend to be stuck in their negative thoughts. There
is also concern people will give up conventional treatments
in favor of meditation.
About the Author
Rob Daniels is a long term practitioner of Yoga and Pilates
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