what is meditation

depositphotos_119682010-stock-photo-young-woman-meditating-on-the

crown Meditation is known for its emotional benefits
of these, the key one is teaching a person
how to understand their own mind.
This allows one to transform their mental
state at will from disturbed or negative to peaceful,
positive and constructive.
Third eye
Meditation to raise your vibration,
open your energy centers and release what weighs you down
Graphic-Image-of-a-Drawing-of-Women-Meditating-Tripy-with-chakras- Meditation helps you in your ability
to form good daily habits.
Throat There is also growing research to support
the positive effect of meditation on
those suffering from a medical condition
this is particularly true if stress
has been shown to worsen the condition.
These conditions include anxiety,
depression stress and addictive behaviors.
heart
Meditation can improve your sleep!
And good restful sleep is one of the most powerful
ways to strengthen your immune system!
SP Meditation can help you find your center.
Learn how to connect to the stillness
and silence that resides at the core of your being.
sacral There is also growing research to support
the positive effect of meditation on
those suffering from a medical condition
this is particularly true if stress
has been shown to worsen the condition.
These conditions include anxiety,
depression stress and addictive behaviors.
root

Meditation Tips:
  1. Find a quiet setting where you will not be disturbed. This is particularly vital if you are new to meditation, with practice, a person becomes more skilled and will be able to meditate in noisy, crowded places or stressful situations. You can even sit in the shower or bathtub (don’t fall asleep). 
  2. Sit for 2-3 minutes at first. It sounds like it will be crazy easy right? But some have trouble finding stillness for even 2 or 3 minutes. I believe insight timer (phone app) has some super short guided meditations. Try it this for a week, daily. As you improve, add more time. Often getting up and doing it first thing in the morning helps get you in the right mindset for the whole day. 
  3. Make sure you are in a comfortable position. Sitting, laying, standing, even walking. make sure your back is supported if you are sitting. The Lotus posture , the person is cross-legged but with their feet firmly on their thighs.
  4. Keep a passive but receptive focus. You are not trying to fall asleep, you may but that’s not the goal.
  5. You can keep your eyes open if you find it more comfortable, but if you do, find a non moving focal point to keep your gaze steadily on; a candle, a mandala, a piece of artwork.  Or close your eyes and simply use a mantra. The word “mantra” is derived from the Sanskrit word “man” which means to think and “tra” which means to liberate – together these mean to liberate from thought. Common mantras include those with peace-bringing associations such as “peace” or “Om.
  6. You can meditate simply with a mantra. Or you can read through a meditation and then from memory trace back through as you meditate. This often combines guided with allowing your mind to fill in spaces with things important to you. Or you can find many guided meditations online or even live classes.
  7. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
  8. Count your breaths…Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
  9. Your mind will wander. Just come back and recenter. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it. This is the practice, and you won’t be good at it for a little while.
  10. The loving kindness meditation is the most common meditation done by many many people daily. 
  11. Don’t worry too much that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
  12. Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
  13. Stay with whatever arises. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious.
  14. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.
  15. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds. Another day, try to notice the energy in the room all around you (including light and sounds).
  16. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.

 

Favorites

Tara Brach’s Guided Meditations
Wendy Koreyva
davidji meditation

 

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