Meditation
a path to directly experience your mind
Meditation is focusing your awareness to train your mind. To enter the direct experience of being and meeting the source. Freeing your mind from constant distractions. Your state of mind can prevent some illnesses or harm your body. A focused mind enters flow states quickly and more often. In flow states time and space do not feel like they exist. You become focused on the present. High performance athlete's and concert pianists train themselves to enter flow state very quickly
Learning how to control your attention allows your mind eventually see your real self (or higher self as some call it). And eventually reconnect with the source.
All is mind. Sounds, words and images have power to create positive and negative energy. Creating energy in the forms of particle waves vibrating at certain frequencies impacts your brain biochemistry, and all those organs and systems operating your body in default mode. Our survival mechanisms tuned into survive the challenges of daily living relies on default settings to manufacture the version of reality we are viewing right now
Meditation has many schools of thought along with many techniques. Meditating is as much a journey and a process as a point in your existence you wish to visit while embracing keeping still. Meditation is mental body building for thoughts
Most everyone that starts meditating experiences something challenging. Thoughts about everything from grocery shopping to dealing with something from work to dwelling on the past or future. Everything except your work at hand - meditating. The more we try to force meditation the more our minds will rebel and start meandering around. Our minds are built for noise, stimulation and good feelings. Avoiding discomfort and pain.
Relax look at the thoughts then let them pass by. Embrace these thoughts then examine are they the thoughts you want to keep or let go These experiences in the early days are normal.
Meditation also includes contemplation and prayer.
The following series of introductory exercises might help you train your minds eye focus to bring stability to your practice. The center of your attention and awareness.
Lowers blood pressure
Reduction in stress and anxiety
Lower cortisol levels
Fewer stress chemicals
Improved immunity
Fewer bad decisions
Better memory and concentration
Better sleep
More positive thoughts lead to fewer negative thoughts
Better energy levels
What is Meditation?
Introduction to meditation
10 Benefits of Meditation
Remember that saying like "you are a pain in the neck". Its true another person can emotionally inflict physical pain in your body by disturbing your emotions, balance and energy flow.
Think back to those challenging stressful times and the impacts on your body. I have a friend that didn't like the way she was treated at work, got anxious then used to tense her upper neck and shoulders when encountering certain individuals and situations. She was not aware of this endling up with a constant sore neck, shoulders and jaw from internalizing these thought to the point where they manifested in these physical symptoms. (this is not always the case for everyone. Some people have genetic or organic causes of these symptoms).
For many of us disturbed thoughts over long periods of time cause disease or dis -ease with all these events happening. Neck, shoulders and upper back pains originate from suppressed anxiety and stress caused by thoughts taking form. Form becoming an object, an object manifesting in a reality. Expectations of something that had not happened yet created all of the fight or flight responses each time.
After she focused on forgiving and releasing these thoughts and physical symptoms she enabled herself to free her mind and body
As we think we become. Thoughts manifest as physical reality (no you cant manifest winning the lottery or making a luxury car appear-at least not yet)
Many have commented that calming and focusing your mind every day produces the following results:
Your mind can prevent some illnesses
Find a quiet place to sit or lay
Compose your mind before you speak
Stretch your body
Make your intentions firm
Center your self
Calm yourself
Relax your body
Inhale taking a deep breath
Feel the air in and around you
Keep your back straight
What happened?
Look at the picture. Imagine your being drawn in pulled to the center
Pray or contemplate
Learn to practice silence & stillness
Pranayama is a breathing technique that originates from ancient yoga practices. It involves deliberate control and regulation of breath to achieve a sense of inner calm and harmony. By focusing on the breath, pranayama aims to quiet the mind, reduce stress, and increase overall well-being. This practice involves different breathing exercises, such as deep inhalation and exhalation, alternate nostril breathing, and breath retention. Each technique has its own unique benefits, but they all work towards purifying the body and energizing the mind. Regular practice of pranayama can improve lung capacity, balance the nervous system, and enhance mental clarity. It is a powerful tool for engaging with energy
Meditation Breathing Technique-Pranayama
Close your eyes and bring your awareness to your breath. Inhale slowly and deeply through both nostrils filling your lungs as much as possible
Exhale slowly and fully through your nose emptying your lungs as much as possible,
As you continue with this breathing pattern, focus on making your inhalations and exhalations equal in length
Focus on your diaphragm allowing your belly and lungs to expand with each inhalation and contract on the exhalation
Maintain a smooth and steady rhythm, without straining or forcing the breath
Practice this pranayama technique for a few minutes each day, a few time each day
gradually increasing the duration as you become more comfortable. Remember to always listen to your body and breathe at a pace that feels right for you.
Nadi Shodhana (in Sanskrit) is a powerful breathing technique used in to balance the energy within the body
Using your thumb and ring finger close your left nostril while inhaling through the right nostril. Hold for a few seconds release your left nostril, close your right nostril with your ring finger an thumb, then and exhale through the left nostril.
Repeat this several times. Alternate the inhalation breath and exhalation breathing between the right and left nostrils using the ring finger and thumb.
We believe this harmonizes the flow of prana (life force energy) is balanced across your body and energy channels, promoting a sense of calmness and clarity of mind.
Practice alternate nostril breathing regularly helps to restore balance to the mind and body, bringing about a sense of inner harmony and well-being.
Alternate Nostril Breathing Nadi Shodhana
When your doing your deep breathing examine the periods of time between each breath. What happened to your mental space?
How did you feel? Were you relaxed? Did your thoughts subside? That's what meditation should feel like.
Was you mind racing or did it calm down? Examine those periods between each thought. What did you see?
Where is your mind taking you observe and note?
When you started to quiet your mind did it rebel?
Usually when you focus those thoughts become much sharper
When you let them go they become fuzzier and less distinct
What there an object?
Examine your Internal Dialogue
As you become aware of the different dialogues and narratives that play out in your mind. Where do these things come from? Observe and note these without judgment. Like yea ok pass though. You can gain insight into your underlying beliefs and patterns of thinking. Then gradually reduce these illusions that are not real.
This type of meditation encourages us to detach from our thoughts and recognize that we are not defined by them. Through regular practice, we can develop a greater understanding of ourselves and cultivate a more compassionate and peaceful inner dialogue.
I often wonder where these thought come from. Thoughts will give substance to forms becoming objects that are not warranted.
Giving energy to any random object of the mind is a waste of some good energy. Some physicists are starting to believe that thoughts created the universe. It begs the question what created the thoughts. Creating more wonderful opportunities for meditation practices.
Where does your internal dialogue come from ?
During meditation, it is common to observe the constant chatter in our minds. This stream of thoughts and inner dialogue can be perplexing. its a natural occurrence that arises from the depths of our consciousness. The mind is always active, processing information, memories, and emotions.
As we sit in stillness and silence, we become more aware of this mental activity. I think it gets lonely so keeps talking away. Worries about the future, or even random thoughts that pop up seemingly out of nowhere. It is important to remember that this chatter does not define you. Its your invitation to cultivate awareness and detachment from the incessant noise of the mind. Through continued practice, you learn to let go of these distractions and find inner peace.
Its ok, just let then go, don't give them any attention. Don't try to avoid theme. Don't squeeze them to tight. Observe and let them past
I wonder:
Where do these thoughts come from?
Where are they? Do they exist?
Where do they go when they are finished?
Are these thoughts worth keeping? Should we call them back to examine?
Let negative thoughts go by. Ask positive thoughts to stay.
Can you close your eyes and see this picture in your mind? Can you open your eyes then focus between your eyes or above the top of your head?
Can you hold the picture?
How long can you hold the picture
How long can you focus on one thought?
Focus on an object
To practice this meditation exercise of focusing your mind on an object, find a quiet and comfortable space. Sit in a relaxed position with your back straight and close your eyes. You can also keep your eyes open to focus on fire water, air, mountains, forests or the moon and stars.
Practice your breathing. Take a few deep breaths to relax your body and calm your mind. Now, bring your attention to an object of your choice, such as a flower or a candle flame or deity.
Visualize the details of the object in your mind's eye, observing its colors, shapes, and textures. As thoughts arise, gently acknowledge them and let them pass, bringing your focus back to the object.
Concentrate on the sensations and qualities of the object, allowing yourself to become fully absorbed in the experience.
Sitting straight in silence & stillness
When we sit in the lotus, cross legged in a chair or lay in a straight posture during meditation, we align our spine and energy centers, allowing for a more effective and balanced practice.
The position of the spine, is the central channel through which energy (Shakti, Prana. Chi) flows, plays a crucial role in maintaining a harmonious flow of energy throughout the body.
By sitting or laying straight (many teachers don't like us laying as we tend to fall asleep in this posture), we ensure that the energy centers, or chakras, are in proper alignment, enhancing the circulation and balance of energy within us. Can you feel some tingling in your spine?
This alignment also allows for a greater sense of stability and grounding during meditation, enabling us to focus our attention inward and cultivate a deeper connection with ourselves, the other or the source.
Straightening our posture not only supports our physical well-being by reducing strain on the muscles and joints but also facilitates the free flow of vital energy, leading to a more profound and transformative meditation experience.
Meditation is a powerful technique that teaches you to achieve a state of calmness and centeredness.
By focusing on one's breath and observing thoughts without judgment, meditation cultivates a sense of inner peace and tranquility.
To begin, find a quiet and comfortable space where you can sit or lie down.
Close your eyes and take a few deep breaths, allowing your body to relax and release any tension. As you continue to breathe deeply, bring your attention to the present moment, letting go of any worries or distractions. Notice the sensation of your breath, the rise and fall of your chest, and the feeling of air entering and leaving your nostrils. Whenever your mind starts to wander, gently redirect your focus back to your breath.
With consistent practice, meditation can help you develop a sense of calm and centeredness that you can carry with you throughout your day.
Calm and Centered
Monitor your senses is a meditation technique that involves being aware of and observing your senses without judgment or attachment.
During this practice, focus your attention on each of your senses, one at a time, and bring non-judgmental awareness to the sensations you are experiencing.
Start by sitting comfortably and begin your meditation keep your eyes open or close your eyes.
Take a few deep breaths to relax your body and mind.
Begin by hearing and noticing the sounds around you, both near and far. Pay attention to the different qualities and variations in the sounds.
Shift your attention to your sense of touch. Observe the sensations of your body against the chair or cushion you are sitting on. Notice any areas of tension or relaxation.
Bring your awareness to your sense of smell. Take a few deep breaths and notice any scents in the environment or the fragrance of your surroundings.
Focus on your sense of taste. If you have any lingering tastes in your mouth, observe them without getting attached to them. This practice helps to cultivate mindfulness and enhance your ability to be present in the moment.
What are you seeing are you the object or the observer? Do the objects you are seeing have form? Are they real? Do they exist?
Where does Consciousness live? How does it occur? Is it real or an illusion. Is it imputed, inferred of created by something you cant imagine?
Scan your senses
One effective meditation exercise to monitor your body is the body scan technique. Start by finding a comfortable position, either louts, sitting or lying down.
Either open or close your eyes and bring your attention to your breathing, allowing it to become slow and steady.
Take a few moments to relax and settle into your body.
Begin by focusing your attention on your feet, noticing any sensations or tension in that area.
Slowly move your attention up through your legs, pelvis, abdomen, chest, arms, and shoulders, pausing at each area to observe any sensations or discomfort.
Scan your chest, heart, throat, face, that space between your eyes on your forehead. Scan the top of your head
Can your feel the rhythm of your heart, lungs, blood flowing through your vital organs. Can you sense the chemicals in your blood stream, Can you feel air tantalizing the hairs on your skin with the faintest of movements
As you continue scanning your body, observe any thoughts or emotions that arise without judgment, simply acknowledging them, letting them go and returning your attention to the physical sensations.
This practice helps you cultivate a deeper awareness of your body and promotes relaxation and mindfulness.
