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16.09.2014

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The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm.
Understand that the meditation space does not need to be completely silent, so there should be no need to reach for the earplugs. If you are in the office, or somewhere that you can't easily change your clothes, do your best to make yourself as comfortable as possible.
You should also try to meditate at the same time each day - whether it's 15 minutes first thing in the morning, or five minutes on your lunch hour. Although you will want to keep track of your meditation time, it is not beneficial to be constantly checking your watch.
Remember to stretch your neck and shoulders, especially if you've been sitting in front of a computer, and don't forget your lower back.
However, you can also sit without crossing your legs, on a cushion, chair, or meditation bench. The most important thing is that you are comfortable, relaxed, and your torso is balanced so that your spine supports all of your weight from the waist up. The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. When your keep your eyes open, you will need to keep them "soft" - that is, not focused on anything in particular.
Don't worry if your mind starts to wander - you are a beginner and, like anything, becoming good at meditation takes practice. Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.
The visual object can be anything you wish, though many people find the flame of a lit candle particularly pleasant. The place you visualize could be a warm, sandy beach, a flower-filled meadow, a quiet forest or even a comfortable sitting room with a roaring fire.
Take in the sights, sounds and scents of your surroundings - feel the fresh breeze against your face, or the heat of the flames warming your body. Know that you can come back to this same place the next time you meditate to visualization, or you can simply create a new space.
Continue along your body, moving upwards from your feet to your calves, knees, thighs, buttocks, hips, abdomen, chest, back, shoulders, arms, hands, fingers, neck, face, ears and top of your head. Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved.
To begin, close your eyes and rub the palms of your hands together to create warmth and energy. Take a deep breath and as you exhale, say the word "yam", which is the vibration associated with the heart chakra. This green energy is love, life and whatever other positive emotions you are feeling at that moment. Choose a quiet location to practice your walking meditation, with as few distractions as possible.
Holding your head up with your gaze directed straight ahead, and your hands clasped together in front of you.
While practicing walking meditation, try to focus on the movement of the feet and nothing else, in the same way that you focus on the rising and falling of your breath during breathing meditation.
For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions. You can also practice mindfulness while you eat, becoming aware of the food and of the sensations you experience as you eat. No matter what actions you perform in your day to day life, whether it's sitting at a computer or sweeping the floor, try to become more aware of your body's movements and how you feel in the present moment. Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, "A New Earth" by Eckhart tolle and One-Minute Mindfulness by Donald Altman.
If you wish, you can pick out any nuggets of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session. Meditation classes exist for most types of meditation, but you could also try going on a spiritual retreat where you will get a chance to sample different types of meditation and find out what works best for you. Early in the morning is a good time to meditate, before your mind becomes consumed with the stresses and worries of the day. It is not a good idea to meditate directly after eating though, as you may feel uncomfortable and this will interfere with your concentration. However, it is important to realize that it may take years of practice to achieve the level of awareness or higher consciousness experienced by yogis and monks. Meditation is a journey, akin to climbing a mountain, where every step along the path of enlightenment brings you closer to the summit.
When starting off, you shouldn't be too concerned with the quality of the meditation itself. If you want to meditate, and feel exhausted, tired, sore, or anything, even just unrelaxed, to the point where you try but don't succeed, try doing something relaxing. The benefits of meditation can be experienced long before the practitioner has been successful in maintaining focus or clearing the mind, simply as a result of the practice.


Meditation practiced over a long period of time has been shown to have many beneficial results and is well worth continued practice. If you find it difficult to meditate for the length of time you have chosen, try a shorter time for a while. Some benefits of meditation that are less observable for most people include: falling asleep more easily, more ease in fighting addictions, altered states of mind (which are most prominent in people who have spent over 1,000 hours meditating such as Buddhist monks). There are some excellent apps available in Google Play & iTunes that help by chanting meditation tones or mantras and helps you track the repetitions. It may come as a surprise to learn that you can meditate anywhere and at any time, allowing yourself to access a sense of tranquility and peace no matter what's going on around you. The sound of a lawnmower running or the dog barking next door shouldn't prevent effective meditation.
As long as you don't sit near a busy roadway or another source of loud noise, you can find peace under a tree or sitting upon some lush grass in a favorite corner of the garden. If you don't, the sensation of being cold will consume your thoughts and you will be tempted to cut your practice short. Take off your shoes and jacket, open the collar of your shirt or blouse and remove your belt. Don't just give up because you feel like it isn't working - it will take time and practice to achieve successful meditation - right now, the most important thing is to keep trying. Think about setting a gentle alarm to alert you when your practice is up, or time your practice to end with a certain event - such as your partner getting out of bed, or the sun hitting a certain spot on the wall. Meditation involves sitting in one spot for a certain period of time, so it is important to minimize any tension or tightness before you begin. Stretching out your legs, particularly those on the inner thigh, can be helpful when meditating in the lotus position. As stated above, it is very important that you are comfortable while you meditate, which is why finding the best position for you is essential.
Your pelvis needs to be tilted forwards enough for your spine to be centered over the two bony bits in your butt, the spots that bear your weight. Then, starting from your bottom, stack up the vertebrae in your spine, so that they are balanced one on top of another and support the whole weight of your torso, neck, and head. However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer. Meditation can be performed with the eyes open or closed, however as a beginner it may be best to first try meditating with your eyes closed.
The most basic and universal of all meditation techniques, breathing meditation is a great place to start your practice.
Just make an effort to refocus your mind on your breathing and try to think of nothing else.
Mantra meditation is another common form of meditation, which involves repeating a mantra (a sound, word or phrase) over and over, until you silence the mind and enter a deep meditative state. If you want to use more traditional mantras, you can use the word "Om" which symbolizes omnipresent consciousness, or the phrase "Sat, Chit, Ananda" which means "Existence, Consciousness, Bliss". In a similar way to using a mantra, you can use a simple visual object to fill your mind and allow you to reach a level of deeper consciousness.
Other possible objects include crystals, flowers, and pictures or statues of divine beings, such as the Buddha. Gaze at it and nothing else, until your peripheral vision starts to dim and the object consumes your vision. Visualization is another popular meditation technique, which involves creating a peaceful place in your mind and exploring it, until you reach a state of complete calm. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible.
Any space you create will be unique to you and a reflection of your individual personality.
Concentrate on whatever sensations you can feel in your toes, and make a conscious effort to relax any contracted muscles and release any tension or tightness. Then, place your right hand on the center of your chest, over your heart chakra, and place the left hand on top. As you do this, imagine a glowing green energy radiating from your chest and into your palms. When you are ready, take your hands from your chest and allow the energy to escape from your palms, sending your love to your loved ones and the world.
Walking meditation is alternate form of meditation which involves observing the movement of the feet and becoming aware of your body's connection to the earth. The space doesn't need to be very large, but you should be able to walk at least seven paces in a straight line before needing to turn around.
Meditation doesn't have to be limited to strictly defined practice sessions, you can also practice mindfulness throughout your day to day life. A healthy lifestyle can contribute to more effective and beneficial meditation, so try to eat healthily, exercise and get enough sleep. Though not for everyone, some people find that reading spiritual books and sacred writings can help them to further understand meditation and inspire them to strive for inner peace and spiritual understanding. If you are unsure about where to begin when it comes to meditating at home, it may be a good idea to take a guided meditation class with an experienced teacher first.


It is important that you make an effort to do your meditation practice at the same time each day. The purpose of meditation is to calm the mind, achieve inner peace and, eventually, reach a higher spiritual dimension, often referred to simply as being. In fact, you may notice how most of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the ones in your neck, centered on the main breathing muscle, the diaphragm. Benefits include: Increased mindfulness and awareness, reduced stress, calmer and more relaxed moods, improved memory and focus, and an increase in grey matter (brain cells) in various parts of the brain.
Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. You may notice that you feel calmer, happier, and sharper on days when you have meditated, and notice a decrease in these qualities when you have not. This article will introduce you to the basics of meditation, enabling you to begin your journey on the path of enlightenment and bliss.
This will enable you to focus exclusively on the task at hand and avoid bombarding your mind with outside stimuli. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration.
In fact, being aware of these noises but not letting them dominate your thoughts is an important component of successful meditation. This can be difficult if you feel physically uncomfortable due to tight or restrictive clothing.
While many seasoned meditators recommend twenty minute sessions twice a day, beginners can start out doing as little as five minutes, once a day.
Doing a couple of minutes of light stretching can really help to loosen you up and prepare both your body and mind for meditation. Traditionally, meditation is practiced by sitting on a cushion on the ground, in a lotus, or half-lotus position. It requires practice to find the position that allows you to relax your whole torso almost completely, only slight effort being used to maintain your balance. This will block out any external visual stimulation and prevent you from becoming distracted as you focus on calming your mind. This is a form of open-eye meditation, which many people find easier when they have something to focus their gaze on. The place can be anywhere you like - however, it should not be entirely real, it should be unique and personalized for you.
It is a simple meditation technique which allows you to relax the mind as you relax the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace and acceptance. If you plan on performing long, seated meditation sessions, it is a good idea to break them up up with some walking meditation. Forget about any sensations or feelings in the foot and try to concentrate on the movement itself. Continue walking in the opposite direction, using the same slow, deliberate movements as before.
This way, the meditation will quickly become a part of your everyday routine and you will feel its benefits much more profoundly. Meditation works best when it is done for its own sake, without becoming attached to results.
Some people find it liberating to set a timer and let it be concerned about how long you have to meditate. Then, as the ocean of the mind calms, you gradually lengthen your meditation session until you have achieved the desired length of time. Try to find a place where you will not be interrupted for the duration of your meditation - whether it lasts five minutes or half an hour. Another option is to turn on a small water fountain - the sound of running water can be extremely calming. Unless your legs, hips, and low back are very flexible, lotus postures tend to bow your low back and prevent you from balancing your torso around your spine. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world.
For religious people, meditation is often used to connect with their God(s) and receive visions. The space does not need to be very large - a walk-in closet or even your office can be used for meditation, as long as it's somewhere private. If you can't relax it without slumping, check the alignment of your posture and seek to re-balance your torso so that area can relax. Focusing your attention on that energy field will not only help you stay in the present but also will help you connect with your Being and flow of life in you.




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