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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 additional articles available at Religious Podcasts http://www.religious-podcasts.net and Yoga Store http://www.yoga-store.net