How to Meditate

How to Meditate Copyright 2007 by Passion 4 Living, Inc., passion4living.org. All rights reserved. This manual may not be quoted, photocopied, faxed, duplicated, transmitted, emailed, electronically published, or linked to a website without the express written permission of Passion 4 Living, Inc. Table of Contents How to Meditate ....................................................................................................................... 3 Steps .................................................................................................................................... 3 Tips ....................................................................................................................................... 4 Take Note ............................................................................................................................ 5 Things You'll Need ........................................................................................................... 5 Two Methods of Meditation ..................................................................................................... 6 Mindful Breathing Meditation .............................................................................................. 6 Relaxation Response ........................................................................................................... 6 How to Meditate Meditating a few minutes each day is a proven stress reducer, and it can improve your view of life as well. There are as many different meditation methods as there are instructors (for meditation), but if all you need is a basic, universal method, here's an easy way to start. Steps 1. Create a quiet, relaxing environment. Turn off any TV sets or other noisy appliances. Some soft, relaxing music is okay, but it isn't necessary. Make sure your cell phone is off. Also try to sit on level ground; it can often make it more distracting to sit on a hill. Meditating in nature can be much better for some: Find a calm and isolated environment, away from busy roadways, and listen to a stream flow or the crickets chirp...etc. Sit on a chair or a cushion. You don't have to twist your limbs into the lotus position or adopt any unusual postures (but you can if it's comfortable). Close your eyes or find something else calm to look at. You may want to use a small candle flame. 2. This is a good position 3. Take care to sit erect, allowing for free and easy breathing. This will happen naturally when your knees are below the level of your waist. Don't try lying down; most people will fall asleep meditating in this position. Observe your breath. Don't try to change the way you are breathing, just let your attention rest on the flow of your breath. The goal is to allow the "chattering" in your mind to gradually fade away. Relax every muscle in your body. Don't rush this, as it takes time to fully relax, and relax bit by bit, starting at your toes, and working up to your head. Mentally focus on words that appeal to your linguistic style. If you are visual, use words that evoke pictures. If you are auditory, use words that evoke sound. If you are kinesthetic, use words that evoke feelings. 4. 5. 6. 7. Repeat these words to yourself to encourage the outcome that you desire. For example, repeat to yourself how relaxed you are by saying "I am completely relaxed." For some listening to a chant on a CD player or MP3 player can be helpful. Find a certain track that you find calming (and not redundant) and put it on repeat. Even a repeating verse does not sound redundant if you like it enough! Visualize a place that calms you. It can be real or imaginary...or you can even be there! This step can replace word repetition, augment it or be excluded from your meditation. One option is to imagine you are at the top of a staircase leading to a peaceful place. Count your way down the steps until you are peaceful and relaxed. 8. Tips • Ideally, you want to achieve a state free from distracting thoughts, but this takes a lot of practice. When a thought pops into your mind, don't try to block it or force it out. Just observe it impartially and let it go away of its own accord. If you don't become attached to your thoughts, they will fade away without creating more thoughts. You can meditate anytime you have a few spare moments. Try it at work for a quick stress reducer. Some people who meditate outdoors find it helpful to sway their torsos lightly with the wind's rhythm. For most people, closing the eyes is best, but some prefer to observe a candle flame or a similar relaxing sight. You can also allow your eyes to rest where they naturally fall with your head held at a comfortable angle. When meditating, try to stop thinking the way you stop talking. In your head just stop saying anything to yourself. It might be harder than it sounds, but it gets easier with practice. There's a lot of truth in silence. You can go for awareness walks every day where you just try to be as aware of your surroundings as possible with all 5 senses. This also helps to ground you and quiets the mind, stopping the internal chatter. Meditation = Total Relaxation + Total Alertness Children can usually meditate extremely easily, but only when they understand what to do. Once you learn to meditate well enough, you can slip into a state of meditation in seconds, which is very helpful. Take a meditation retreat of at least a few days. Some of these are silent, others are not. Once you experience the feel of actually meditating, you will know better how and if it applies to your life. Meditation may be useful if you have trouble falling asleep. While lying in bed, follow the steps for a meditation, and remove any anxiety about falling asleep. Before you know it, it'll be morning! • • • • • • • • • Take Note • Don't try to meditate for hours on end when you first begin. A few minutes each day is enough to get you tweaked. Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to any results. Avoid groups with cult-like practices or that are involved with other psychic activities like spirit channeling or medium. Meditation opens up your mind and subtle bodies to psychological influences and these groups have been known use this to initiate you into relationships with their leaders and spirit guides without making this clear. • • Things You'll Need • • • • A room without distractions A comfortable spot to sit A candle, picture or photograph (optional) An open mind Two Methods of Meditation By Cathy Wong, N.D. People who meditate have long known that this practice has positive health benefits that include improved energy and calmness of mind. Research shows that meditation also increases levels of melatonin, an important hormone that supports the immune system, promotes deep and restful sleep, slows cell damage and aging, improves energy and may even inhibit the growth of cancer cells. Here are two meditation techniques that are based on those used in research studies. For maximal benefit, try to meditate for twenty minutes to half an hour before you go to sleep using the technique that feels more comfortable for you. Mindful Breathing Meditation 1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually. 2. 3. 4. 5. Relaxation Response 1. 2. Find a quiet place and sit in a comfortable position. Try to relax your muscles. Choose a word or phrase that has special meaning to you and makes you feel peaceful. Or you can try the words "Ham Sah," a Sanskrit mantra meaning "I am that." As you breathe in, slowly produce the sound "hammm" as if you are sinking into a hot bath. As you exhale, slowly produce the sound "saah," which should feel like a sigh. Breathe slowly and naturally. Inhale through your nose and pause for a few seconds. Exhale through your mouth, again pausing for a few seconds. 3. 4. 5. Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude. Simply say to yourself "Oh well" and return to your repetition. As the time comes to a close, continue to be aware of your breathing but sit quietly. Becoming aware of where you are, slowly open your eyes and get up gradually. 6.