Meditation Techniques and Practices
Meditation
Meditation
can be defined as any activity that keeps the attention pleasantly
anchored in the present moment. When the mind is calm and focused in
the present, it is neither reacting to memories from the past nor
preoccupied with plans for the future, which are two major sources of
chronic stress known to impact health. Alternative
Medicine: The Definitive Guide.
Meditation may be thought of or defined as the practice of mental exercises and disciplines to enable the aspirant to achieve control over the mind, specifically, to stop the vibration of the mind due to unwanted thoughts, imaginations, etc. Just as the sun is revealed when the clouds disperse, so the light of the self is revealed when the mind is free of thoughts, imagination, ideas, delusions, gross emotions, sentimental attachments, etc. The self, your true identity, is visible to the conscious mind. Dr Muata Ashby
Most meditative techniques can be grouped into two basic approaches: concentrative meditation and mindfulness meditation.
Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra) in order to still the mind and allow a greater awareness and clarity to emerge. This form of meditation can be compared to the zoom lens of a camera that narrows its focus to a selected field.
The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. The connection between the breath and one’s state of mind is a basic principle of the practice of yoga and meditation.
When a person is anxious, frightened, agitated, or distracted, the breath will tend to be shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and composed, the breath will tend to be slow, deep, and regular. Focusing the mind on the continuous rhythm of inhalation and exhalation provides a natural object of meditation. As the meditator focuses his or her awareness on the breath, the mind becomes absorbed in the rhythm of inhalation and exhalation, breathing slows and becomes deeper, and the mind becomes more tranquil and aware.
Mindfulness Meditation: Involves opening the attention to become aware of the continuously passing parade of sensations and feelings, images, thoughts, sounds, smells, and so forth without becoming involved in thinking about them. The meditator sits quietly and simply witnesses whatever goes through the mind, not reacting or becoming involved with thoughts, memories, worries, or images. This helps the meditator gain a more calm, clear, and nonreactive state of mind. Mindfulness meditation can be likened to a wide-angle lens—a broad, sweeping awareness that takes in the entire field of perception.
Within the practice of meditation is the informal meditation (the meditative lifestyle) and the formal meditation practice (setting aside time daily to meditate)
Informal Meditation (the meditative lifestyle): Meditation is not just an exercise that is to be practiced only at a certain time or at a certain place. In order for your meditative efforts to be successful, the philosophy of meditation must become an integral part of your life. This means that the meditative way of life must become the focus of your life no matter what else is going on in your life. A meditative lifestyle should be developed along with one’s formal meditation practices. This means acting in such a way that there is greater and greater detachment from objects and situations and greater independence and peace within. This can only occur when there is a keen understanding of one’s deeper self and the nature of the world of human experience, along with formal meditation practices and other activities that promote physical health (diet and exercise).
Formal Meditation (setting aside time daily to meditate) Formal meditation practice means taking out a special time to turn away from the world to rest and rejuvenate the mind and reconnect with your source of energy, your higher self. First locate an area of your home that you can use for spiritual practices such as yoga, meditation, prayers, etc. It is important that you not be disturbed in this space. Items such as a candle, favourite incense, gems, or crystals can be used during formal meditation.
Before beginning meditation, it's advisable to take a warm bath or shower and wear comfortable clothing. Then assume a comfortable posture, such as the lotus pose (sitting with feet crossed) or sitting in a chair with arms on your thighs. There is also the dead man pose (lying on your back with arms and legs extended). Whatever position you choose, keep that position for 15-30 minutes, concentrating on breathing in and out. Practicing proper breathing, where your stomach is flat when breathing out and sticks out when breathing in (filled with air), also means breathing should be done through your nostrils.
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