What is Meditation ?

Anyone, at any age, in any situation, can Meditate

Meditation is a way of slowing down and getting in touch with the 'Spiritual Part of Yourself

By using the correct breathing and concentration techniques, a few moments of silent Meditation, can help you relax, both mentally & physically

It really does bring about a feeling of well-being

There is evidence that show, that people who Meditate,visit their doctor far less than those who don't

Learning to Meditate

The mind is like an ocean, forever at the mercy of shifting winds and swirling currents.

Unlike the waves of idle thoughts subside it is impossible to achieve the intuitive perception of inner spiritual wisdom that lies within

To subdue the swirling chaos which fills the mind, we need to engender calmness, a stillness

This can be achieved by practising meditation

Sitting

Sitting the Meditational posture, cushion and garments apply equaly to all the contemplative traditions like Yoga,Taoist practices and Buddhist meditation techniques

Religious meditations, however, tend to last longer and the full lotus posture of the Buddhist yogics are excellent, but for the general practitioner sitting in the lotus posture can prove to be quite a challenge

So sit in any position that makes you comfortable

Breathing

Breathing techniques help to induce a certain one-pointedness of mind

They also rise the internal energy of the body

The simplest methods favour the gentle spacing of in-breaths and out-breaths.

Here the mind focuses on the breath as it moves in and out the nostrils.

The concentration helps the practitioner to quiet the mind for beginners

It is useful to add counting to the in-breath and out-breath

The need to keep counting prevents the mind from straying

Another way is to silently mouth the words 'in' and 'out' as breath moves in and out.

This is effective for preventing mental distraction.

Breathing to your own unique rhythm is a very simple way of letting go of emotional blocks and other unsettling emotions.

Use it to slow down the onset of anger and frustration or to delay any quick reactions to surprises and difficult people

Since true wisdom arises from a patient mind, this kind of sustained, mindful breathing takes you from stillness to spirituality and beyond

Try to lengthen your breath as you get better at your breathing

Remember that deep breathing that is evenly balanced holds the key to many wondrous experiences

At all times you should remain very silent and tuned inwards

Techniques that are more evolved than this and that go beyond simple breath-watching and breath control can be dangerous for the beginner who is not under the protection and guidance of a qualified teacher

Keep practising your deep awareness breathing and that you should consciously visualise yourself meeting a fully qualified master

Stillness

The purpose of working towards the creation of a quiet mind that is as motionless as the surface of the sea on a windless night, is that the ordinary mind is an ocean of shifing currents and many winds

Perception of intuitive wisdom cannot possibly arise unless the waves subside and the thoughts can be brought under firm control

Focus

An excellent way to still the mind is to focus on ONE object.

This may be a physical object, a picture, an image or a light

This also expands visualisation capabilities, which will be useful for more advanced work later

Another way is to use MANTRAS, which engage the sense of sound instead of sight.

Auditory perceptions often work faster at reaching the subconscious that visual perceptions

Visualize

Think of a bright lamp on a dark night - casting its light on a vast expanse of desert

Feel the surrounding emptiness and think of the warm comfort you get from the lamp

Focus on it with single-pointed concentration for some moments

When you do this enough times, there soon comes that magical moment when awareness becomes nearly objectless

That is when the benefits of stillness blossom into intuitive wisdomVisions may occur that could engage your senses in either a positive or negative way

These experiences can develop into major distractions, so gently push them out of your mind

Concentrate on attaining the unwavering contemplation of the single object or phenomenon.

Stillness opens the mind to the mysterious, which in turn leads you to a state of spiritual wisdom and enlightenment

The 3 Stages of Meditation

Stage 1 - Concentration / Focus

Concentration or Focus on one thing - e.g. the Flame of a Candle or a Flower

If you concentrate long enough, the second state should happen naturally and without any effort

Stage 2 - Meditation

You go beyond the chattering of your conscious mind, forgetting everyday chores and concerns

Thoughts, drifts slowly and you begin to receive information from your subconscious mind

Stage 3 - Contemplation

This is the stage when not a single conscious thought crosses your mind. It may take years of practise. People who reach this stage, are said to be in touch with the 'pattern of the whole Universe'. Breathing Naturally - Many of us do not breathe correctly. We take shallow quick breaths, especially when we are under stress. Breathing more deeply and from the abdomen, can help us to relax our mind & body and leave the worries of the day behind. Buddhists believe that every breath we take should be a form of meditation. You should breathe in the way that is natural to you. As you grow calmer during meditation, your breathing will slow down and become autimatically deeper

*Meditation - Technique*

Open up your energy field with meditation, which help you get closer to your inner voice and intuition. Create a peaceful centre within yourself. Being relaxed is valuable to both mind and body and also ensures that your own auric field is open and receptive

1. Choose a quiet place and give yourself half an hour off from routine

2. Sit comfortable - cross-legged on the floor or on a chair

3. Keep your spine straight, rest your wrists on your knees

4. Tuck your thumbs and middle fingers together to make a circle

5. Close your eyes - or focus on an image, crystal or point on the floor in front of you

6. Become aware of your breathing

7. As you inhale, try to let go of all thoughts except the awareness of your breath

8. As you exhale, begin to count or say a 'mantra' - the repeating of one word or sentence over and over

9. When you reach ten, go back to 1 again to keep yourself focused

10. If you find your mind wander, begin at one again

11. You might find after 5min or so - that your breathing is relaxed and easy, your body begins to feel totally calm and you have no thoughts or images in your mind

12. Listen to the silence

13. When you are ready to come out of your meditation

14. Open your eyes - move your gaze from the object in front of you

15. Take a deep breath and affirm to yourself that your are now open, relaxed and have inner peace

MANTRA

Sit quietly and comfortably and try to relax your mind

Think of a word or a sound that your particularly like, and repeat it over and over, either aloud or in your head

Try to concentrate on the word as you repeat it, and empty your mind of all other thoughts until you find yourself in a more relaxed and peaceful state

You can use this special word as your secret 'Mantra' whenever you Meditate

MANDALAS

Many people including Buddhists, use Mandalas to help them Meditate

Mandalas are symbols of the Universe They're often in the shape of a circle or square and they contain complex and beautiful geometric patterns

Each part of the pattern has a special meaning and is said to help the user to focus his or her mind on the Universe

A Mandala can be very useful as an object to concentrate on, while you empty your mind of all the thoughts and begin to Meditate

TRANSCENDENTAL MEDITATION

A Famous Hindu Guru, called Maharishi Yogi, developed a special way of meditating - that allowed the mind to transcend or go beyond the physical limitations of the body

This method is called Transcendental Meditation

A Mantra can be used to help you to become more aware

ZEN SITTING

One of the main aims of Zen Budhists is to live in the present, experiencing everything fully and seeing things as they are

A special form of meditation, called Zen Sitting, helps them to do this.

For a period of time they sit very still, in one of six positions

This allows the mind to be quiet

Zen Masters sometimes call this 'sitting like a mountain'

While sitting, they become aware of all that surrounds them, the Earth, the Sky - even the grass growing

After sitting still for long periods of time, the body needs to move again, so another technique is used, called 'Zen Walking'

ZEN WALKING

This is a slow flowing motion, that involves being aware of your contact with the Earth, and all your movements

It also helps the blood ciruculate freely to all parts of the body