Meditation

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Meditation

Meditation is the habitual process of training your mind to focus and redirect your thoughts. The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration. People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

Enhances Self Awareness

Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes.

Reduces Stress

Stress reduction is one of the most common reasons people try meditation. Meditation lives up to its reputation for stress reduction. Normally, mental and physical stress causes increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines which can disrupt sleep, increases depression and anxiety, raises the blood pressure, and contributes to fatigue and cloudy thinking.

Improves sleep

Nearly half of the population will struggle with insomnia at some point. One study compared mindfulness-based meditation programs and found that people who meditated stayed asleep longer and had improved insomnia severity, compared with those who had an unmeditated control condition. Becoming skilled in meditation may help you control or redirect the racing or runaway thoughts that often lead to insomnia.

Lengthens Attention Span

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention. Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhances your attention and memory after 8 weeks

MEDITATION TECHNIQUES

Focused attention meditation

Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed.

Examples of these are: Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others

Open monitoring meditation

Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. At all times, we just become a witness to all the perceptions, by being in a state of mindfulness i.e. Whether it is related to our internal mechanism (thoughts, feelings, memory, etc.) or external mechanism (sound, smell, etc.), just being in the moment without reacting towards anything calms our system and soothens our senses Examples is Mindfulness meditation

Effortless Presence

It’s the state where the attention is not focused on anything in particular, but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choice less Awareness” or “Pure Being”. Most of the meditation quotes you find speak of this state. This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditation recognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually, both the object of focus and the process itself is left behind, and the only thing which is left is the true self of the practitioner, as “pure presence

Mindfulness Meditation

Mindfulness meditation is the practice of intentionally focusing on the present moment, accepting and non-judgmentally paying attention to the sensations, thoughts, and emotions that arise.

For the “formal practice” time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware how you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can pay attention to the sensations, thoughts and feelings that arise and be a witness to them

The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises.

Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to breathing, or to the object which you are witnessing and meditating upon. There is a big difference between being inside the thought/sensation, and simply being aware of its presence.

Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel.

There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For “daily life” meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening – and not living in “automatic mode”. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc.

Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.

QUOTE

“To understand the immeasurable, the mind must be extraordinarily quiet, still.”– Jiddu Krishnamurti

Loving Kindness Meditation (Metta Meditation) DINESH CHECKING

One sits down in a meditation position, with closed eyes, and generates in his mind and heart feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised:

oneself
a good friend
a “neutral” person
a difficult person
all four of the above equally
and then gradually the entire universe

The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided by reciting specific words or sentences that evoke the “boundless warm-hearted feeling”, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace.

The more you practice this meditation, the more joy you will experience. That is the secret of my happiness.

QUOTE

“For one who attends properly to the liberation of the heart by benevolence, unrisen ill will does not arise and arisen ill will is abandoned.” – The Buddha

From here now:

HINDU MEDITATION TECHNIQUES (Vedic & Yogic)…CHECK

Mantra Meditation (OM Meditation)

(A mantra is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something.

Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the “vibration” associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant…NIRAALEE…..IT IS VERY RELEVANT

As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in their mind, silently, over and over again during the whole session.

Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration.

As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you’re finally led into the field of pure consciousness from which the vibration arose.

Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra)….CHECK

OM is a well-known example of a mantra. But there are thousands of others. Here are some of the most well-known mantras from the Hindu & Buddhist traditions:

om……………………..CHECK THEM ALL
so-ham
om namah shivaya
om mani padme hum
rama
yam
ham

You may practice for a certain period of time, or for a set number of “repetitions” – traditionally 108 or 1008. In the latter case, beads are typically used for keeping count.

As the practice deepens, you may find that the mantra continues “by itself” like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.

There are many methods of mantra meditation. I explain them in detail, together with why mantras are powerful, on my article on mantra meditation.

QUOTE

“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”– Bruce Lee

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