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