| "MEDITATE".. focus one's mind for a time
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| | however I have found that few of them
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| for relaxation or spiritual purposes
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| | will be of any real use to you, so I will
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| think carefully about...As I suspect you
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| | offer you a little from my experience
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| already know, this is easier said than
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| | :What most teachers will omit to teach,
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| done. However once mastered this will
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| | or tell you, is that objectively, to get
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| make for a most amazing pasttime, and
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| | the best benefit from your meditation,
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| remains without a doubt a worthy pursuit.
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| | you have to figure out first what you
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| It is with this in mind that I have
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| | consider worth the effort, and then
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| decided to create this meditation course,
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| | meditate on that.That of course does not
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| which will step by step show you how to
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| | mean that you can not go for the clearing
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| meditate and with the help of some
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| | of your mind meditation where you think
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| exercises and aids.To this end you will
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| | about nothing. This you will find is
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| also find that this course has been
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| | rather on the difficult side however, and
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| developed to enable beginners (and
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| | most seasoned meditators battle with
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| advanced as refresher/and perhaps a
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| | this.So to start meditating you would
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| slightly different perspective) without
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| | rather want to find a subject or topic to
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| much effort to start almost instantly
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| | meditate on {think about}. These could
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| enjoying the benefits of meditation,
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| | include things like :
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| which could be numerous including :
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| | Relaxing & destressing
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| | Just for fun
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| Better physical health
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| | Your health
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| Better mental health and abilities
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| | In preparation for a difficult task (eg.
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| Less stress
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| | interview for a new job, first date...)
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| Better sleeping habits
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| | Some problem in your life
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| And of course could also include
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| | Some problem at work
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| personal spiritual growth, even if not
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| | Some spiritual pursuit
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| philosophically associated.
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| | Things like astral projection
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| And many more not mentioned here....
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| | And many many more....
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| Step 1 So as a start I would suggest
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| | This probably still has you a little
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| that we begin with a fairly important
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| | baffled. "HOW DO I MEDITATE TO RELAX AND
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| aspect of meditation. An aspect which
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| | DESTRESS". Well I can assure you that
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| will have an impact on your meditations
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| | sitting there and thinking "I have to
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| in the future :SEATING ARRANGEMENTSWhilst
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| | relax and destress" over and over again
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| most teachers will insist that you take
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| | will not do the trick. Rather than
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| up a lotus position, I have found that
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| | focussing on trying to relax, think about
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| there is very little limitation to
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| | the place that you feel safe and calm in
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| potential positions which are suitable
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| | and go there in your mind. Going there
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| for meditation at this level. Essentially
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| | will also keep you going for a little
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| three things to consider:
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| | while, making it possible for you to stay
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| It must be a position in which you would
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| | in this meditative state for a time. Now
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| be able to sit (or stand) for at least
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| | if you want to stay in this place a
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| 5-10 minutes, and with reasonable
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| | little longer start to focus on details
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| comfort, ensuring that you reduce
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| | of this place in your mind (eg. if your
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| discomfort, and following fidgeting to a
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| | place is a meadow, take a closer look at
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| minimum.
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| | the flowers that are growing there, or
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| It must be in a place where you will not
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| | look at the bird flying by, and pay
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| be disturbed for the duration of your
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| | attention. Look at the sky, and try to
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| meditation. {there is little as
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| | identify images in the cloud formations.
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| unpleasant as being rudely awakened in
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| | etc...).Following this will likely make
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| the middle of a meditation session.}
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| | it possible for you to stay in meditation
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| It must be a comfortable position, but a
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| | longer, and by the time you awaken from
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| position which is not conducive to sleep.
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| | your meditation, you will probably feel
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| eg. trying to meditate lying down on your
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| | very relaxed.Another example of a fun
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| bed, is the easiest way to fall asleep
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| | meditation to do would be the elevator
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| rather than meditate.
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| | meditation. Essentially all you have to
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| For the sake of ease, I have found that
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| | do is after completing your meditation
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| simply sitting fairly upright in a normal
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| | preparation, in your mind's eye, get in
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| chair is fairly suitable. It is OK for
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| | an elevator. Select any button, and feel
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| the chair to have armrests and soft
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| | the elevator start moving, watch the
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| cushioning as this will likely increase
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| | counter move, and when the elevator doors
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| the comfort level by just enough to keep
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| | open, look outside to see if there is
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| you going. If the chair has no armrests
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| | anything. If there is nothing go back
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| of course you could simply rest your
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| | into the elevator, and select another
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| hands in your lap.Of course you are
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| | floor. Do this until you reach a place
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| welcome to attempt a lotus position, as
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| | where you feel comfortable getting off
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| this will likely eventually prove to be a
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| | the elevator, and where there is
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| suitable position, however I have found
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| | something to see. Once you are there look
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| that not only is it a difficult position
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| | at the details. Sense them, smell them ,
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| to take for normal folk, but unless you
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| | hear them, see them, taste them... You
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| are a seasoned meditator, you are likely
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| | are likely to find this a very pleasant
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| to find that you get distracting aches in
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| | experience. When you are done and you
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| places which will force you to fidgetTo
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| | want to stop, just get back in the
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| avoid this I have found that a partial
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| | elevator, and go back to where you
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| lotus (only crossing one foot over your
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| | started. After that awaken slowly and
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| leg, and the other underneath, or one
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| | comfortably. Chances are you will feel
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| foot accross and the other not totally
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| | the experiences of the meditation
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| underneath) with back support makes for a
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| | lingering. An amazing feeling....Go
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| comfortable position for most
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| | ahead, do one....Step 4 MAKING IT A
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| meditations.Again I must state that it
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| | LITTLE EASIERAs suggested before, one of
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| remains unimportant whether or not your
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| | the most difficult aspects of meditation,
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| are able to sit in this position or not,
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| | and especially for beginners, is the
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| and at this stage I would suggest that
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| | ability to focus your mind for a period
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| you can give up perfection for comfort,
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| | long enough to actually get benefit from
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| as this will have very little (if any)
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| | a meditation.And whilst there are many
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| impact on the success of your
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| | reasons for this, the most prevalent
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| meditations...Oh.. and do not be afraid
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| | would be a wandering mind, added to the
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| to stop reading to try find a comfortable
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| | lack of ability to concentrate long
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| position right now...Step 2 The next step
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| | enough on one thought to derive
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| is at least as important as the first
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| | significant benefit from this.Fortunately
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| step. Fortunately this is not a difficult
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| | practice will make perfect, and as you
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| step, and with some help I believe you
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| | start and progress on your meditation
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| will be able to master this very quickly
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| | journey you will find that your skills
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| :PREPARING TO MEDITATEWhilst there are
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| | increase and your results with this. I
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| many techniques with which to do this, I
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| | suspect however that you are looking for
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| have found that for me there is only one
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| | an easier way to do this than to simply
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| way. TAKE A BREATHIf this is applied
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| | try and concentrate. And happily I am
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| correctly you will find that within
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| | pleased to say that there is a way
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| seconds you will get your body relaxed,
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| | :DIVERSIONEssentially giving your mind
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| and in a fit state to start your
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| | something to focus on which is external
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| meditation. In fact I would go as far as
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| | from yourself, and which does not require
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| saying that I use this technique in
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| | any major effort on your part to control.
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| preparation of every meditation that I
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| | And whilst this is really just a trick,
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| attempt, and with perfect success every
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| | it works well and with almost instant
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| time.Another useful benefit of applying
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| | benefit to you as meditator. And before
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| this correctly is the fact that it
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| | you know it, you will be able to focus
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| immediately starts to focus and relax
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| | your mind for long periods of time,
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| your mind, which makes it that much
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| | without any help.Of course there is
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| easier to get into your meditation
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| | nothing that stops you from trying to do
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| without distraction. And no matter how
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| | this on your own, and without assistance,
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| long or how short your meditation,
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| | however you are likely to find this
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| starting with this will get your there
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| | difficult at best, as being human, and
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| quickly and with little fuss."How do I
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| | living a normal life will likely make it
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| apply this correctly?...Taking
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| | very easy for your mind to wander.So to
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| preparatory breaths are easy enough and
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| | divert my mind I have found the use of
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| requires only that you are able to count
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| | guided meditations (diversion of your
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| (and do not hesitate to practice this as
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| | mind) to be incredibly valuable, and for
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| your read it) :
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| | many reasons. The most important of which
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| Taking a deep breath in. Do this over a
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| | includes the simple fact that instead of
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| count of 4. (about 1 second apart, or as
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| | trying to concentrate your mind (and curb
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| is comfortable for you, trying to get as
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| | those ever wandering thoughts) you have
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| close to 1 second per count as possible).
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| | to simply follow the meditation, which is
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| Also while taking the in breath imagine
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| | guaranteed to get to a better and quicker
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| you are breathing in calm, relaxing,
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| | result, simply because you will not
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| healing energy with the air.
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| | likely be tempted by other thoughts which
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| Then hold your breath for 16 counts.
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| | do not follow the meditation.Sadly this
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| Then emtpy your lungs slowly over 8
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| | is another place for students of
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| counts. And while you breath out imagine
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| | meditation to get stuck. "Which
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| you are blowing out stress and illness
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| | meditation do I use?...", "I do not want
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| and discomfort with the air that you are
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| | some philosophy shoved down my throat
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| blowing out.
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| | with the meditation..." and I suspect
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| Repeat this at least three times, after
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| | that you could come up with a few more
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| which your should be pretty ready to
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| | reasons why this is not normally
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| start with your meditation. If however
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| | acceptable. What one has to remember is
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| you sense that your mind is still racing
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| | that despite the difficulties you may
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| and you are not relaxed yet, you could do
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| | have with this form of meditation, the
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| this as many times as you feel the need
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| | technique is fantastic, even if the
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| to. Please take note that whilst this
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| | meditation is unsuitable for you.So to
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| form of breathing exercise does not hold
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| | keep things simple you can write and
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| any real danger to you, if you feel dizzy
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| | record your own meditations, which will
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| it is better to stop and try again later.
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| | suit exactly your needs. It is easier
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| Step 3Now is where you actually start to
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| | than you think...Simply follow the
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| meditate. Your body and mind is prepared
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| | formats of a few of the meditations,
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| to start meditation, (and yet your mind
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| | already quoted in this article as well as
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| keeps on wandering...).Essentially it is
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| | the basic suggestions and there is little
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| now time for you to start "thinking
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| | that you can really do wrong...So go
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| carefully about something...".This
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| | ahead and try it..... (Thats how I
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| unfortunately is where most students
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| | started)Pieter Heydenrych is a Rieki
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| falter, and the primary reason for this
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| | master who has created a resource at
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| is simply that the question always comes
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| | dedicated to teaching non religiously
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| up. "WHAT DO I HAVE TO MEDITATE
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| | affiliated meditation to all who wishes
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| ABOUT?...". "WHAT DO I DO NOW".Of course
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| | to learn it.
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| there are many answers to this question
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|
