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Meditation “All you need is deep within you waiting to unfold and reveal itself. All you have to do is be still and take time to seek what is within, and you will surely find it.” Eileen Caddy Renowned International Spiritual Teacher
What is meditation? Meditation is more than simply relaxations: during relaxation the mind wanders uncontrollably, whereas during meditation the mind stays alert and focused. By using mediation to restrain the wanderings of the mind, we can bring ourselves back to full awareness and experience things as they really. Practicing meditation o A time-honored practice – every minute counts o Breathe, Breathe, Breathe o Point of focus Restoring Balance o Meditation helps us restore balance between the left (thinking, speaking, and writing – the “beta” wave) and right (intuition, imagination, feeling – the “alpha” wave) sides of the brain. o “Beta” – past, future; “Alpha” – present o Benefits: sharper thinking, improved concentration & memory, longer attention span, learning faster, reduced stress & anxiety, improved EQ, sleep better, higher energy level, better interpersonal relationship. Finding time to Meditate · Meditate regularly – start with 5 minutes a day. It will become a habit. · Effective time management – a busy life is no barrier to practicing meditation, all you need is a few minutes. · Saving time - writing down a timetable of your week may help you to pinpoint times for meditation. · Making priorities and delegating tasks – learn to delegate and give everyone in the household specific tasks to do. Free up some time to spend on yourself. · Other time-savers – start planning in your meditation times and enjoy the benefits that regular practice can bring. Some suggestions: o Open your mail over the trash and dispose of unnecessary items immediately. o Answer letters the day they come in. o File things away as you deal with them. o Control the amount of time you spend on the phone.
Preparing to meditate Create your own sanctuary in everyday life! · Creating a space for meditation – a corner or a peaceful spot in a quiet room. Not on your bed! · Loose and comfortable clothing. Best practiced on empty stomach. · Learning to improvise – a quiet spot without interruption; use headphones to listen to peaceful music to relax. · Spontaneity – anytime, anywhere! Posture and breathing · Seated posture – chair, stool, or bench. o Sit up, with your back straight. o Hold your head and spine in alignment. o Rest your hands comfortably on your knees, or on the arms of chair. o Do not lean against the back of the chair. · Cross-legged posture o Sit on the floor, cross your legs, feet tucked under your legs. o Sit upright, back straight, and your head and spine in alignment. o Rest your hands on the knees. o Sit cross-legged on a cushion if necessary. · Kneeling posture o Kneel on the floor, knees together, buttocks on your heels, and toes almost touching. o Keep your back straight, head, and spine in alignment, and rest your palms on your thighs. o Option: Put a cushion on the backs of your heels and rest on this. · Lying down Posture – Savasana o Lie down your back on a carpeted floor or a mat. o Legs are straight and relaxed. Aram by your sides, palm facing up. o Recommended only if you feel stressed, tired, and need revitalizing.
Breathing – Belly / Diaphragm Breathing o Breathe in and out through your nose, with mouth closed. o Inhale ® belly expands; Exhale ® belly drawn in toward spine o SSDL – Softly, slowly, deeply, and long. Each cycle of breath is about 6-8 seconds. Breathe quietly. o Close your eyes. Relax your jaws, and soften the expression of your face. o Practice, practice, practice!
Count your breathing, count your blessings!
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