What is Meditation ?
Meditation is the process of getting to know myself completely, both who I am 'inside' and how I react to what is 'outside'. Above all, meditation is enjoying myself in the litral sense of those words. Through meditation, I discover a very different 'me' from perhaps the stressed or troubled person, who may seem superficially to be 'me'. I realise that my true nature, the real me, is actually very positive, I begin to discover an ocean of peace right here on my own doorstep.
There is a lovely Indian story about a quen who had lost her valuable pearl nacklace. In great distress, she looked everywhere for it and, just when she was about to give up all hope of ever finding it, she stopped and realised it was right there around her own neck ! (kasturi kundli base mrug dhunde ban-mahee - कस्तूरी कुंडली बसे मृग ढूंढे बन-माही);
The word 'meditation' is used to describe a number of different uses of the mind, from contemplation and concentration to devotion and chanting. The word itself is probably derived from the same root as the Latin word 'mederi', meaning 'to heal'.
Meditation can certainly be looked on as a healing proces, both emotionally and mentally, and to a certain extent, physically too. The simplest definition of meditation is: the right use of the mind or positive thinking. It is not to deny thoughts, but to use them correctly. Most forms of meditation employ two main practices: concenration exercise, often using an object such as a flower or a candle, and the repetition of a mantra. A mantra is a sacred phras, word or sound which is repeated constantly, either loudly, silently or in thoughts only. It translates literally as 'man' = mind and 'tra' = to free.
According to Wikepedia :
Meditation refers to any of a family of practices in which the practitioner trains his or her mind or self-induces a mode of consciousness in order to realize some benefit.
Meditation is generally an internally-invoked, personal practice, which an individual can do by themselves. Prayer beads or other ritual objects may be used during meditation. Meditation may involve invoking or cultivating a feeling or internal state, such as compassion, or attending to a specific focal point. The term can refer to the state itself, as well as to practices or techniques employed to cultivate the state.
There are dozens or more specific styles of meditation practice; the word meditation may carry different meanings in different contexts. Meditation has been practiced since antiquity as a component of numerous religious traditions.
A 2007 study by the U.S. government found that nearly 9.4% of U.S. adults (over 20 million) had practiced meditation within the past 12 months, up from 7.6% (more than 15 million people) in 2002.
Since the 1960s, meditation has been the focus of increasing scientific research of uneven rigor and quality. In over 1,000 published research studies, various methods of meditation have been linked to changes in metabolism, blood pressure, brain activation, and other bodily processes. Meditation has been used in clinical settings as a method of stress and pain reduction.
MEDITATION PRACTICE :
- Sit in a confortable place, free of noise and suitable for Spiritual Health Conditions, you can either sit on a cushion on the floor cross-leged or, if this is uncomfortable, sit on a chair, choos a quite place away from noise or visual distraction.
- If available with you - then you may use Gentle background music, for relaxing.
- Position with the back straight.
- Either Concentrate on Oooouuuuummmmm or Do as follows :
THOUGHTS FOR MEDITATION
Let me imagine the nothing exists outside this room.... I feel completely insulated from the outside world and free to explore my inner world.... I turn all my attention inward, concentrating my thought energy on the centre of the forehead... I feel a sense of detachment from my physical body and the physical surroundings... I become aware of the stillness around me and within me ... A feeling of natural peacefulness begins to steal over me.... Waves of peace gently wash over me, removing any restlessness and tension from my mind... I concentrate on this feeling of deep peace.... just peace .... I am peace.... Peace is my true state of being... My mind bcomes very calm and clear..... I feel easy and content... having returned to my natural consciousness of peace... I sit for a while, enjoying this feeling of calmness and serenity .....
Plan to practice repeating these or similar thoughts to yourself for about ten minutes at least two times a day. The best time is in the morning - after a wash or shower, before you begin yor day's activities. Another good time is in the evening, when your day's activities are over. During the day, while performing any activities, keep reminding yourself: 'Peace is my true nature'. As you keep practicing this meditation, such positive and peaceful thoughts will arise in the mind more and more easily, and peace of mind will become increasingly natural.
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But many meditation techniques exist. So how do you learn how to meditate?
“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activity, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditative practices require different mental skills.
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” But in general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.
repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong or counting beads on a rosary. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.
Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.
In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.
Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance.
How to meditate: Simple meditation for Beginners:
This meditation exercise is an excellent introduction to meditation techniques.
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MORE LIGHT ON MEDITATION : (BUDDHIST FACTS ABOUT MEDITATION): New and Ancient Research on Meditation : Different Type of Latest Meditation Techniques: Latest Research On Meditation:
Techniques, Benefits & Beginner’s How-to Silence the mind:
Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.
“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activity, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditative practices require different mental skills.
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” But in general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.
Concentration Meditation:
A concentrative meditation technique involves focusing on a single point. This could entail watching the breath,In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.
Mindfulness Meditation:
Mindfulness meditation technique encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.
In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.
Other Meditation Techniques:
There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditations techniques, such as tai chi, chi kung and walking meditation.Benefit/s of Meditation:
If relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
- Lower Blood Pressure, Improved Blood Circulation, Lower Heart Rate,
- Less Perspiration, Slower Respiratory Rate, Less Anxiety, Lower Blood Cortisol Levels.
- More Feelings of Well-being, Less Stress, Deeper Relaxation
In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance.
How to meditate: Simple meditation for Beginners:
This meditation exercise is an excellent introduction to meditation techniques.
- Sit or lie comfortably. You may even want to invest in a meditation chair.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.
