Beginning Meditation

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Article Title: Beginning Meditation

Author: VanEs

Word Count: 1132

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In its’ simplest description, meditation can be described as a

process of quieting your mind so that you can come into contact

with quiet and peace that is always available to you inside.

A regular practice of meditation offers many benefits

including: overall stress reduction, activation of the

parasympathetic nervous system (relaxation response), clearer

thinking, more creative thinking, helps to quiet the mind,

fosters an increased sense of peace and contentment, helps to

balance the emotions, provides a connection to your Spirit. An

ongoing practice of meditation also helps to provide a context

for observing thinking patterns and emotions as well as an

opportunity to cultivate peace and relaxation. Hundreds of

modern research studies now confirm what the yogis new 5000

years ago!

There are various ways to meditate and they usually involve as

point of focus such as your breath, a mantra or visualization.

A variety of techniques are explained below.

Before you try them there are a few guidelines that are helpful

to be aware of. The first has to do with time and place. It is

ideal to meditate at the same time and the same place each time

you meditate. In this way you create an association of

meditating and peacefulness with the space you have chosen.

Each time you come back to this space, you will anticipate the

experience of meditation. Additionally, by using the same time

and space, you will be developing a habit. This is important to

nurture as the consistency of your practice is most important,

even if it is just ten minutes a day. Dawn and dusk are

traditional times to meditate, but anytime can work. Begin with

ten to twenty minutes and work up to forty-five minutes if

possible.

Another consideration regarding time is knowing when to stop.

Some people just let their inner clock guide them while others

prefer to use and alarm clock so they don’t have to be

concerned about the time. If you practice regularly, you will

most likely find that your sense of time becomes exquisite, and

you will automatically know when it is time to stop meditating.

A comfortable and stable sitting position is also important.

The classic meditation posture is the lotus position. The

reason for this is that is quite stable and the spine held

erect. However most people in the West are not comfortable in

this position. The truth is that any stable seated posture can

work – even sitting in a chair. Placing a folded blanket or

meditation cushion under your sitz bones also makes sitting

more comfortable. Some people find that their back muscles

aren’t strong enough and begin to ache when they sit in one

position for more than a few minutes. If this is happening to

you then sit near a wall and when you feel you can no longer

hold your back upright comfortably then move against the wall

and you will get the support you need. Whichever way you chose

to sit just make sure it is stable, comfortable, and that your

head neck and spine are in one line, and erect.

As you begin meditate it is common to have any or all of the

following experiences:

1.You mind wonders. This is quite natural and expected. Just

bring yourself back to your point of focus.

2.You are not sure if you are doing it right. You are most

likely doing it right. Meditation is pretty simple to do – more

challenging to stay with.

3.You will have memories, images or thoughts that you may have

not thought about in years. Just acknowledge them and bring

your awareness back to your point of focus.

4.You start to analyze yourself. Remember this is a time for

meditation not for psychotherapy. Analyze later, meditate now.

5.You have certain revelations. Again, acknowledge these and

then bring yourself back to your point of focus.

6.A body part is sore or itchy. The first time you feel

something in your body, just acknowledge it and bring your

awarness back to your point of focus. Often, it will go away.

If it continues to irritate you then change your body

positions.

Meditation Techniques

Below are two classic meditation techniques. Feel free to try

both and see which works best for you. Ideally you will want to

start with ten to twenty minutes and overtime you can work up to

forty-five minutes if you like. A daily practice yields the most

benefit and progress. It is better to practice for fifteen

minutes every day than to practice for one hour once a

week.Your mind is like any other muscle - the more your

exercise it the stronger it becomes!

Focusing on a sound or mantra

In this method a sound or “mantra” is repeated over and over

and over again, either silently or outloud. The mantra becomes

a point of focus or " object " . A universal mantra is “Om” which

is said to be the sound of creation. Another is “Ham

(pronounced “hung”) “Sa” which means “I am that” - referring to

spirit. Ham is said as you inhale and Sa as you exhale. The

breathing is relaxed and easy through your nostrils Just keep

bringing your awarness back to the mantra as you find your mind

wondering. Remember, there is no need to beat yourself up for

this as it is a natural phenomenon . Overtime you will find

that mind wonders less and less. Some people like to use their

own words such as “peace”, “love” or “let go”. If you have a

special word or short group of words that has meaning for you,

try using it.

Focusing on your breath:

Breathing in through your nostrils and though your nostrils,

notice the feeling of the breath at the very point it enters

your nose and follow the feelings of the air moving into your

nasal passage to appoint where it ends. As you begin to exhale,

notice where in your nasal passages you first notice your breath

again and trace the feeling of your breath to the point where it

exits your nostrils. Continue to notice your breath in this way,

gently bringing your attention back to your breath when you

catch your mind wondering. Another version of this technique is

focus on the feeling of your torso moving in and out as your

inhale and exhale.

One last point. It is sometimes very helpful to practice with

others. Consider finding a meditation class at a nearby yoga

studio or parks and recreation department. Practicing with like

minded people and a good instructor can be very inspiring!

About The Author: VanEs, M.A. has been studying and

practicing yoga for over thirteen years and is a certified yoga

instructor teaching in the East Bay area of San Francisco. He is

author of “Beginning Yoga: A Practice Manual”, co-creator of the

audio CD “Shavasana/DeepRelaxation. is also a former

pscyhotherapist. http://www.letsdoyoga.com info@...

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