How to Meditate.

By C.D. Moore, 27th Feb 2013 | Follow this author | RSS Feed | Short URL http://nut.bz/24xhzn64/

Posted in WikinutGuidesPhilosophyEastern



I have been a meditator for over forty years now and it was one of the best things I ever did for myself and the people around me. It has been my refuge and strength through many trying times and I am a happier person because of this practice. This article will describe some methods of meditating in hopes of encouraging others.

What kind of practice would work for you?

Place

Any reasonably quiet room or corner will do. Create an uplifting atmosphere by adding flowers, a sacred object or anything else beautiful and meaningful to you. Inform your family that you will not be available for fifteen minutes or half an hour. Turn off the phone.

Position

Sit on a chair, or cushion, or couch. You don't have to sit cross legged. It's important to be comfortable. Hold your hands together in whatever way is comfortable. The more relaxed you are, the more enjoyable will be your experience. Contrary to popular opinion meditation should not be a struggle.

Goal

The goal is not to stop the mind. It is just to observe your thoughts. Many people give up because they fear their minds are too busy; but that is exactly the reason to meditate. So not be discouraged if your mind seems to speed up when you sit down. It only seems that way because now you are paying attention to it. Let the thoughts be. They come and go like clouds in the sky. Just remember, you are not your thoughts. You are not your emotions. You have thoughts and emotions. Like they used to say in EST," you are the salad bowl, not the salad." Do not be attached to your thoughts or emotions to them.

Let them come and go like clouds in the sky. You are the clear blue sky.

Attitude

Be non judgmental. Accept whatever occurs as being part of the process. Do not fight with the mind. Be gentle with yourself. Start with ten minutes and do not increase until you are looking forward to your meditation time. Be dedicated, practice at a regular time each day. Be patient, this is a lifelong practice.

Some feel the effects right away (usually that others seem nicer than they were before) It doesn’t matter if it takes longer. Something good is happening whether you are aware of it or not. Let go of any preconceived idea of what kind of experience you should be having.

Walking Meditation

For those who find it hard to sit still. Choose a beautiful spot in nature. Breathe deeply. Feel your feet, the weight of them on the earth. Walk slowly. Notice a leaf, a stone, the song of a bird. Put your whole attention on the environment. Be aware of the scent of the trees and the flowers. When you start thinking of something else, gently bring your attention back to something in the environment.

Chanting and Mantra Meditation

Sing a phrase that is meaningful to you over and over.

Examples are the Buddhist heart mantra, Om Mani Padme Hum (an ancient mantra ment to open the heart) and the Christian Taise' chant. Be still and know that I am God Or just Be Still. After chanting out loud for a few minutes, bring the chant inside and repeat in the mind.

Music Meditation



Put on your favorite relaxing music (there is a lot on you tube). Take a few deep breaths. Bring your attention to the music focusing on every note.

When you find your mind wandering, bring it gently back to the music,

Breathing Meditation



Take a few deep breaths then let your breathing return to normal. Put your attention on a place in your body where you can feel the movement of the breath, usually the nostrils or the chest. Keep your attention on that place. If your mind wavers don't berate yourself, just bring the mind back to the breath.

Third Eye Meditation



It could be anything the feels inspiring to you, from a rose to a spiritual master. Hold the image in your mind about a foot away from your third eye. As always, when you notice your mind has drifted, bring it back to your chosen image.

Conclusion

Meditation requires no special postures or equipment though some find meditation stools and chairs helpful. Some find it supports them to join a group of meditators. Whatever way you choose to experience it, the most important thing is practice, practice, practice.



Meditation is really very simple, not as exotic as some would have you think. If peace of mind is what you're seeking; it may be for you. Let's hope the hundredth monkey theory is right. When the majority of us have found peace the rest will follow and together we will create peace on earth.



May it be so!





Another Article on Meditation: Why Meditate?

