This page is intended
as a simple introduction to the practice of meditation,
which can be followed in all religious practices. The
instructions have been kept simple to encourage you to try
the practice and make it your own. For the past two
decades, meditation has been studied to show the many health
benefits - both physical and psychological. More
importantly than the improved concentration, reduction of
stress and increased awareness is the fact that meditation
is a discipline to allow one to reach higher states of
consciousness and grow spiritually. Meditation was
developed many thousands of years ago as a safe, inward path
to self-realization.
Pick a spot in a
private area where you won't be disturbed.
Have a comfortable
chair that allows you to sit up straight, with both feet on
the floor or on a low stool.
Pick a time that you
can sit without being disturbed.
Sit so that your head,
neck and spine are in a straight line.
Allow your hands to
rest comfortably in your lap, palms up.
Let your eyes close
lightly.
Let your consciousness
rest at the center of your forehead, slightly above your
eyebrows -- don't force this as it will happen naturally.
Breathe in and out --
slowly and deeply. As you relax, you will breathe in a
more shallow manner and that is natural. Don't try to
do any fancy breathing -- just don't stop.
Feel your body
relax. You may experience many different sensations,
heaviness, smallness, expansiveness, one-dimensional
feelings. Just note the feelings and continue to just
sit.
Don't force anything.
Try to sit at least 10
minutes. At first 10 minutes will seem like an hour,
but with practice, an hour will seem like 10 minutes.
My guru used to say that meditation was like a punishment
but then it becomes a blessing.
Because your conscious
mind needs an anchor to focus on during the practice of
meditation, there are several ways you can go about
anchoring your ego mind.
You can use a Chosen
Ideal which can be an image of a spiritual being or holy
figure. Just focus on the Chosen Ideal and let any
thoughts float through - don't follow them - return your
focus to the image.
Mentally repeating an
affirmation - pretend it is on a ticker tape and circling
your forehead.
Use a candle and focus
your gaze on it. Make sure it is safe and will not
fall over or burn anything, set it about 4'-6' in front of
you and keep your focus on the flame.
One of the most
important things to remember is that you should not resist
anything that arises in your mind. If something pops
up, simply acknowledge the thought and let it go.
Bring your attention back to your Chosen Ideal or
Affirmation or candle. If another thought arises, let
it and return your focus back to your anchor.
Eventually, the thoughts will die away.
There are commercial
meditation tapes available which might also help.
Remember, meditation is
a discipline, not an end result. The purpose is to
reach and experience different levels of consciousness and
that is not accomplished overnight. It takes time,
effort, patience and persistence, but the result is
life-changing and worth any effort you make.
Consistency is the key.
Enjoy!!!!
