One peaceful view from my TriYoga and meditation studio
Today marks one year since I started my meditation blog. Thank you to everyone who follows the blog by visiting it every week and to everyone who has it delivered by email.
For those who are new to the blog, I'm an author, teacher of TriYoga and Meditation, and owner of my own studio.
I welcome your comments which can be posted directly on the blog.
Here is a fresh look at one BASIC method of How to Meditate.
Creating a New Habit
When practiced daily, Meditation helps you to achieve a lasting sense of peace and draw on insight. It is a tool that prepares you to comprehend what is required of you and how you can honor creation, assisting you in discovering truth and insight into your purpose in life and in distinguishing the ways that hold you back.
You can use the technique of meditation for a variety of purposes; for stress reduction, for healing alongside current medical treatments and therapies, for solutions to questions such as your career or finances, and also for enhanced connection to God and your own spiritual growth.
Of course, the first few times you do the new activity, you may encounter a few obstacles but over time it gets easier as the brain gets used to firing up the same neural pathway. That’s why bad habits are hard to break; they’re so deeply entrenched in your brain that it takes a few tries to “rewire” your brain to do a different activity.
Choose a time of day when you can allocate at least twenty minutes of solitude in a clean, quiet, and airy space. For most people, this time is available at the beginning or the end of the day. Morning meditation offers an intuitive start to the day, while the evening is an opportunity to unwind.
How to Meditate
Begin by sitting in a comfortable position with the back supported by a wall or sit in a kitchen chair that has a firm back. An armchair is not really suitable as it is often too cushiony. The purpose of using a wall or a firm chair is to have the spine as straight as possible. If you are sitting on the floor and can place the heel of one foot in front of the ankle of the other foot without discomfort and maintain this position for the length of time of the meditation, do so. Otherwise, sit in as upright a position as you are able with your hands in a relaxed manner by your sides or on your lap.
If you have a question to ask, allow the thought to rise up in your consciousness as you enter into meditation.
Mantra or Affirmation
If you are going to use a mantra or affirmation, choose whether it is a word or a phrase, either a Sanskrit mantra or something positive in your own language such as "I am Loved" or "Peace" then gently close your eyes and allow the eyes to remain still. When eyes move jerkily and roll around, it is often an indication that the mind is active and not at rest.
A comfortable place for the eyes to rest is the Third Eye located just above the space between the eyebrow, With your eyes closed, lift the eyes up to this inner space; too high and the eyes will flutter and you don't want that to happen!
For more detailed explanations on the use and meanings of mantra, see the specific blog postings on mantra.
Power of the Breath
Where the breath goes the mind follows, and vice-versa.
Breathe regularly and fully for four or five breaths or longer as necessary and allow the shoulders to relax and your breathing to find its own rhythm. Focus on each exhalation, lengthening it until it becomes twice as long as each inhalation. Never force the breath. There should be no stress with synchronizing thought and breath. Always allow the breath to find its own slow and casual tempo. Ensure that each inhalation and exhalation flows smoothly, softly, and slowly.
Concentrate on your breath prayer for this particular period of meditation. Any time that the mind begins to wander, re-focus on your chosen word or phrase and notice that eventually a sense of calmness permeates from this singular direction.
Be aware of any thoughts that drift into your mind and permit them to pass, focusing on the space between each lengthening breath.
Remain unattached to any unwanted thoughts.
Don't Give Up
If you find that your mind has wandered, don't give up on meditating. In the early stages this happens. Simply note that this has occured, remain inemotional about it, and simply return to the flow of the breath.
All that matters is the present moment, not what has occurred in the past whether it was two seconds ago or two years ago.
With continued practice, any mantra that you choose begins to flow of its own volition. This arises in response to thoughts that try to enter your mind’s awareness and the mantra acts as a blocking agent against the unwanted thoughts.
You can introduce positive messages of affirmation or praise at the same pace of each inhalation and exhalation.
Continue meditating until you feel that your session is complete. It will be approximately 15-20 minutes when you first begin to practice meditation.
Positive Results
With time, you see positive results through answered questions, contentment, and freedom from the commotion of everyday challenges. Retain your chosen mantra or affirmation following meditation. Carry your word or phrase with you throughout the remainder of the day with a glad heart and when you prepare for bed, repeat it as you fall asleep.
Know that you can return to the peaceful feeling inside of you simply bt returning to the gentle rhythmic flow of the breath.
Peace lies within you.
Overview
- Choose a time of day when you can allocate at least twenty minutes of solitude.
- Sit in a comfortable upright position with the spine as straight as possible.
- With eyes closed, focus on the breath flowing in and lengthening as it flows out.
- On each breath, repeat a mantra, or a word or phrase e.g. Peace, God is Love.
- Acknowledge all thoughts and permit them to pass.
- Do not use a timer. Allow your mind to tell you when you are complete.
- Decide what you want from your meditation session e.g. healing, answers.
- Expect solutions following your session
- Remain focused on either your chosen word or phrase, or the flow of your breath.
- Cultivate feelings of peace within you and practice living in joy every day.
- Do not set an alarm. Stop when you are ready; it will be approximately 10-20 minutes.
