You might like to try some Meditation – how and why.
Meditation is a very powerful tool. Different meditation techniques claim different benefits acquired in four levels: emotional – mental – physical and spiritual.
Scientific research has shown that meditation has many great benefits such as:
- Slowing down the aging process
- Alleviating pain
- Improving sleep
- Lowering serum cholesterol level
- Reducing bacteria levels in saliva thereby fewer cavities
- Increasing blood flow to brain making us smarter
- Improving memory
- and many more…
As the mind quiets down, our sagging spirits are revived and we feel more in control of our lives. It is a method to internalize the mind away from our busy thoughts to achieve a deep state or relaxation.
Meditation has many different uses and it can be applied into practically every aspect of your life. Children do it naturally. Have you ever watched a child so absorbed in play that they aren’t even aware of anything else?
Meditation requires that you acquire this type of absorption. This absorption is what refreshes and heals.
This state can lead to self-realization, though it can simply be used for the many benefits of inner peace and mental clarity.
Traditional Chinese Medicine and Ayurvedic doctors of India have used meditation for many thousands of years to maintain a healthy mind and body, bringing emotional and mental equilibrium as well as physical benefits.
Transcendental Meditation (TM) uses a mantra, repeated mentally, to induce a state of deep relaxation. Research shows it lowers blood pressure, protects against heart and circulation problems and increases perception.
You can also meditate by focusing on any mantra or an image such as a Mandala or a candle flame, or on your own relaxed breathing.
Other forms of meditation like “Vipassana”, observe in silence all that is going on outside and inside without getting involved.
Vietnamese “Mindfulness Meditation” aims to bring full attention to normal daily acts such as washing dishes, sweeping the floor or answering the phone. In yoga this is called “Karma Yoga” and is the yoga of mindful action. This type of meditation aims to still the busy mind, let go of past or future concerns and become present to the truth of now.
Many doctors now suggest that their patients meditate as a regular component of their health management program. Heart disease, cancer, AIDS and immune disorders, all show clinical improvement from meditation practice, since the regular practice of meditation has been shown to enhance immune function.
Learning To Meditate
Learning to meditate is simple as long as you do not start with high expectations. Put aside any anxieties about meditating the correct way. The fact that you wish to learn to meditate is a huge step towards calming the mind. Start slowly and in time it will become easier. Keeping these three factors in
mind at all times will assist you:
- POSTURE – keep the spine straight because this positions the spinal nerves correctly and helps keep you alert, rather than sleepy.
- BREATH – after you have relaxed and prepared the body, the breathing needs to be slow, even and diaphragmatic. By controlling the breath, you directly influence the autonomic processes in your body, like immunity, circulation and digestion.Breathing is the one body function that is both voluntary and automatic, it is the bridge between the conscious and unconscious minds.
- ATTITUDE – Try to have a relaxed, confident attitude. Don’t worry about “doing it perfectly” Just take the time to practice and with time you will discover a method that works for you. As a beginner, you will notice that your thoughts keep wondering in one direction, then another. Keep returning your attention, as best as you can, to the objective of your meditation, whether it is the mantra or visualization.
To enable you to enjoy the benefits of meditation, it is helpful to insulate yourself from outside influences. This can be done by creating a special place in the house or can be done by wearing a robe or blanket covering you from head to foot. You can use a spare bed sheet or light blanket for this purpose.
DAYDREAMING while meditating will not produce the same results. Planning shopping or other thinking processes while you sit there interferes with the desired outcome. If you are meditating, just meditate and SIMPLY BE.
Two Simple meditations to begin with are:
Breath Awareness Meditation
This meditation can be done morning or evening, before eating or a couple of hours after eating. Choose a comfortable position, which allows you to sit upright, loosen or remove any tight clothing. Close your eyelids and keep the head relaxed and facing forward. Make sure your spine is upright and let your hands rest easily on your lap, palms turned upwards as a sign of receptivity. Inhale a full yogic breath to the count of four and slowly exhale to the count of six. Repeat up to 12 times. Assume normal breathing and observe as the body expands with each in-breath and contracts with each out-breath. The minds wanders but brings it back and simply observe the natural, uncontrolled flow of breath
Walking Meditation
Walking meditation can be done almost anywhere anytime to help keep you centered and calm.
Choose any mantra or prayer like: Gayatri mantra; Om mani padme hum; Ohm namah shivay; Hail Mary full of grace, blessed is the fruit of thy womb – Jesus Any mantra that you feel comfortable with is fine and you simply repeat it mentally in time with each step as you go about walking. It sets up a rhythm and grounds the mind as you go about daily business, helping to keep mental and emotional
distractions at bay. Remember to keep on the lookout for cars and other dangerous things.
There are excellent Meditation CD’s available which are fantastic for beginners.
Enjoy and live in the moment.
Reference: yogalinks (courtesy of Kim Dove)
