a guide to
PROPER MEDITATION
Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness. Although a great number of people try meditation at some point in their lives, a small percentage actually stick with it for the long-term. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable.
5 stages of meditation 1.Preparation 2.Contemplation 3. Meditation 4. Dedication 5. Subsequent Practice
make it a formal practice
MEDITA Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still.
qu iet
Prepare yourself for a session by setting up in a quiet, peaceful location. Choosing a place that doesn’t bring up memories of stress or tasks needed to be completed is key to a successful session.
Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice. Paying attention to the breath is a great way to anchor yourself in the present moment. Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural.
A R H E B T E
nOtice FRusTr atiOn creep up On yOu
A buildup of frustration during your meditation practice is normal, especially for beginners. When this happens, really try and focus on your breath. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged!
The next series of pages, you will get a step-by-step explanation of proper meditation.
BEGIN NOW Begin your meditation with a prayer. This will help you remember why you are meditating. Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up.
If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.
eyes
Try and keep you eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be soft. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.
To focus in meditation means to pay soft attention to whatever you place in the centre of awareness.
focus
When you notice thoughts, gently let them go by returning your focus to the breath. Don’t try and stop thoughts; this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.
It’s difficult to settle into meditation if you are struggling with strong emotions. The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion.
emotions
For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly. Let go of the stories and refocus on your body. In this way you are honoring your emotions but not becoming entangled in stories.
Start with 10 minutes and only sit longer if you feel that that is too short. Don’t force yourself to meditate longer if you are not ready to do that.
length
In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body. Most importantly, shrug off any ‘shoulds’. Some people enjoy sitting for an hour at a time. Others find that they can’t sit longer than 10 minutes. Do what feels right for you!
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