Creating your own way to meditate
- ...y metaphor, awareness may be the muscle that propels you in the mountain. However, you need to select your route, find your pace, and navigate the obs...
Meditation and culture: Then and now
- ... less conspicuously and in slightly different form, in the Judeo-Christian tradition. Are you aware, for instance, that many of the biblical prophets ...
Change how you feel with meditation
- ...pability to see the judgments and comparisons of your mind without identifying together or mistaking them for truth.
As much psychological stu...
Reasons to meditate and how to start
To awaken to the current moment
Whenever you rush breathlessly from one moment to another, anticipating one other issue or hungering ...
Meditation needs a strong motivation
- ...nds her time meeting them.
Whatever your motivational style, you might find, on closer investigation, that the motivation or attitude you prov...
How much effort to put into meditation
- ...you might notice that the power just eats itself and grows and growing. In the NBA finals one year, Jordan was struggling with an intestinal flu so se...
Latest "Meditation" Articles
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How meditation can improve brain functioning
(...) " The research was conducted in the University of North Carolina at Charlotte, where he would be a doctoral student.
"The profound improvements that we found after just 4 times of meditation training- are actually surprising," Zeidan noted. "It proves that your brain is, in fact, easily changeable and highly influenced, especially by meditation. (...)
Meditation exercises for generating compassion
(...) In particular, you might want to stick to the traditional practice of dedicating whatever virtue or merit may accrue from your meditations to any or all beings everywhere. You can do that by simply expressing the intention in words of your own choosing, along with a heartfelt wish that all beings be at liberty and free from suffering.. (...)
Relax your body with meditation techniques
(...) By the way, deep relaxation is a superb antidote for insomnia - just practice it in bed and then get to sleep to rest! Here are five brief relaxation techniques:
Shower of relaxation: Imagine going for a warm shower. Because the water cascades across your body and down your legs, it carries by using it all discomfort and distress, causing you to be refreshed and invigorated.
Honey treatment: Make a mound of warm honey perched on the crown of your head. (...)
Developing mindfulness meditation: Awareness of the present
(...) If your breath were completely different each time, it can't supply the stability essential for you to definitely cultivate concentration; whether it never changed in in whatever way, you'd quickly drift off and not come with an chance to develop the curiosity and alertness that are extremely necessary to the concept of mindfulness.
Like a preliminary towards the practice of following your breath, you might want to spend a couple weeks or months just counting your breaths. It is a fantastic way to build concentration - also it supplies a preestablished structure that constantly reminds you when you are wandering off. (...)
Meditation and the subtle art of doing nothing
(...) But you may never notice all of this activity if you don't sit still.
The funny thing is, you can sit in the same position all night without noticing it when you are happily engrossed in some favorite activity like watching a film or browsing online or focusing on a spare time activity.
But attempt to make a move you discover boring or unpleasant - especially a task as strange and unfamiliar as turning your attention back on yourself and following your own breath or watching your own sensations - and suddenly every minute can feel as an hour, every ache can feel as an ailment of life-threatening proportions, and every item on your to-do list may take on irresistible urgency. (...)
A comfortable position during meditation is very important
(...) Most importantly, don't be concerned about which looks the best; just experiment before you discover the one that works well with you.
Sitting in a chair
The secret to meditating in a chair is positioning your buttocks somewhat greater than your knees, which tilts your pelvis forward helping keep your back straight. Old-fashioned wooden kitchen chairs work better compared to upholstered kind; test out a little cushion or foam wedge under your buttocks. (...)
How to use your eyes, mouth, and hands when you meditate
(...) The good thing is that it makes it much simpler that you should rise from the sitting position and extend your meditation to your everyday, eyes-open activities. Unhealthy news is that if you haven't developed enough concentration, you can be easily distracted by anything that crosses your field of vision.
I generally recommend that people sit with eyes half open, Zen style, gazing with soft focus in a spot on the floor about 4 or 5 feet in front of these - in short, looking down in a 45-degree angle. (...)
How long to meditate: A few minutes or more than an hour
(...) You might find that, by the time you compromise your body and begin to pay attention to your breath, your time expires. When the session seems way too short, you can always sit longer the next time. As your practice develops, you will find that even 5 minutes could be immeasurably refreshing. (...)
Finding the best spot to meditate in peace and quiet
(...) well, that's something you might eventually need to face.
From work: If you work from home or possess a desk dedicated to personal business, ensure that it stays from sight - and mind - when you are meditating. And when possible, make sure to turn off your phone; there is nothing as distracting to your mind as wondering who's attempting to reach at this point you!
Relatively quiet: Especially if you live in the city, you won't have the ability to get rid of the usual background noises - the drone of traffic, the shouts and laughter of youngsters on the street, the hum of the refrigerator. (...)
How much effort to put into meditation
(...) It's this excellent balance of active and receptive, yang and yin, that characterizes the concept of meditation.
Where self-restraint keeps you against doing what may be harmful or unhealthy and wholeheartedness supplies the spark that ignites your meditation, earnestness keeps bringing your mind to your focus. Regardless of what thoughts or feelings arise to seduce you away, you simply keep plugging along - following your breaths or chanting your mantra or paying mindful attention in everyday routine. (...)
Fight emotions that keep closing your heart with meditation
(...) When grief fills your heart, you're not wanting to open it up since you don't wish to have the pain inside.
Jealousy: Is a make of resentment, jealousy can close your heart towards the individual who has that which you want - and also to yourself as well for being somehow "inferior."
Pain: Also called hurt, these feelings, if permitted to build to intolerable levels, may lead you to board up your heart completely and post an indication saying, "Keep out! No trespassing!"
Grasping and attachment: If you are emotionally mounted on having life go a particular way, you are going to close your heart the moment others interfere. (...)
Meditation teaches you that love starts with you
(...) Besides, you deserve love a minimum of as much anyone else. In the West, we quite often practice self-denial, while equating self-love with selfishness. Yet, overturn generally is true: Individuals who love themselves give love more freely and generously compared to those that do not. (...)
Learn how to turn your attention inward with meditation
You might be scared of what you will find if you head to essentially unknown terrain - or scared of what you'll miss if you turn inward for a few minutes. But this shift from outer to inner is strictly the easy but radical gesture that meditation requires. Although I discuss turning inward, the shift I'm suggesting actually has several related dimensions:
Content to process: Rather than becoming engrossed in the concept of what you are sensing, thinking, or feeling, you can shift your interest and focus on how experiencing occurs - in order to the mere fact of expertise itself. (...)
Achieve deep relaxation with this meditation technique
(...) When the picture of melting doesn't suit your needs, you could try dissolving, sinking, or disappearing.
Bring your awareness to your lower abdomen. Imagine all tension draining away, your breath deepening, and your belly opening and softening. (...)
Expanding awareness to sensations during meditation
In by doing this, you can balance the highly concentrated awareness necessary to follow your breath using the more receptive, all-inclusive awareness essential to welcome an extensive selection of sensations. This mixture of focus and receptivity lies in the centre of the practice of mindfulness.
While you get the knack of including sensations in your meditations, you can test out expanding your awareness to incorporate the entire sensate field (that is, hearing, seeing, smelling, touching, and tasting). (...)
How to sit straight and still during meditation
(...) By aligning the spine and opening the channels that tell you the middle of the body, upright sitting encourages an unimpeded circulation of one's, which, in turn, plays a role in wakefulness on all levels - physical, mental, and spiritual.
Besides, it's a lot simpler to sit still for longer amounts of time when your vertebrae are stacked just like a pile of bricks, one on the top of the other. Otherwise, with time, gravity has this irritating practice of pulling your body down toward the floor - and in the process, resulting in the pains and aches so usual for an appearance at war using the forces of nature. (...)
Straightening your spine during meditation
Sitting just like a mountain or tree: Imagine your body like a mountain or tree having a broad base that extends deep in to the earth along with a trunk or peak that reaches toward heaven. Notice how stable, grounded, and self-sufficient you are feeling.
When you are aware what it really feels as though to sit down upright with your spine extended, you can rock your body laterally just like a pendulum, first broadly and then in gradually decreasing arcs before you arrived at rest in the center. (...)
When to meditate: Is there a best time for meditation
It is a fantastic way to get ready for sleep, since it allows your mind to stay down and shift naturally with ease from waking to slumber. In fact, meditators who spend time at bedtime often report that their sleep is more restful plus they need a smaller amount of it.
Obviously, however that you might believe that you're too tired or consumed with stress to meditate at the conclusion of the day - and you'll find yourself going for a hot bath or watching television instead. (...)
Best place to meditate: Creating a sacred meditation space
When you have picked your spot, you begin associating it with meditation, especially if you keep your altar or your sitting gear there. Just passing it on your method to alternative activities reminds you to definitely return to meditate whenever you next are able. And when your meditation involves spiritual aspirations, your spot turns into a sacred site where your deepest insights and reflections occur. (...)
Meditation requires consistency and self restraint
(...) Be cautious, however, to not confuse self-restraint with repression, avoidance, or judgment.
You do not need to criticize yourself for wandering off, nor would you like to push certain "undesirable" thoughts or feelings from your mind. Instead, just welcome whatever arises, while gently returning your focus towards the object of your meditation. (...)
Reasons to keep your heart open with meditation
(...) Simultaneously, by radiating those feelings outward to others, you can touch their tender hearts and naturally elicit exactly the same feelings in them, developing a flow of affection that keeps circulating between you and also building on itself.
If you have never experienced this sort of flow with someone yourself, you've perhaps met individuals who live by doing this. Their eyes sparkle with positive regard, their words speak well of everybody, plus they elicit love wherever they're going. (...)
Meditation and culture: Then and now
(...) Eventually, these practices become a kind of prayerful meditation that combined using breath control and devotional focus on the Divine.
The deeper they delved, the more these priests realized that the worshipper and also the object of worship, the person being and also the divine being itself, are one and also the same - a profound insight that continued to inspire and instruct spiritual seekers with the ages.
Whenever you think about yoga, would you picture people twisting and stretching their health into challenging poses? Even if you practice hatha yoga yourself, that which you might not know is that such "poses" are simply one component of the traditional path of classical yoga, including breath control and meditation. (...)
Think about meditation with an open mind
(...) Rather than meditating to attain some future goal, you sit using the confidence that outdoors, ready awareness you provide sooner or later it contains all of the qualities you seek, for example love, peace, happiness, compassion, wisdom, and equanimity.
Spacious and spontaneous mind
Some teachers liken beginner's mind towards the sky - although the clouds will come and go, the boundless expanse of sky's never damaged or reduced in in whatever way. For spontaneity, Jesus summed up when he explained, "You must become very little children to go in the dominion of heaven. (...)
Meditation helps you to understand and accept yourself
(...) Nothing less will satisfy you! Perhaps you're enthusiastic about one of the great spiritual questions, like "Who am I?" "What is God?" or "What may be the concept of life?"
In Zen, they are saying that this kind of intense yearning for the fact is just like a red-hot iron ball lodged in the pit of your stomach - you cannot digest it, and also you can't spit it; you can only change it with the power of your meditation.
Your quest might be motivated by personal suffering, but you're unwilling to prevent at self-improvement or self-acceptance and feel impelled to achieve the summit of the mountain - exactly what the great masters call enlightenment or satori. Whenever you realize whom you essentially are, the separate self drops away and reveals your identity with being itself. (...)
Meditation and the layers of inner experience
Intense or recurring emotions
Just like an action film or perhaps a romantic comedy goes on the rollercoaster ride of emotions, therefore the dramas your mind keeps spinning out evoke their very own play of feelings. If you are trying to puzzle out how you can make a killing in the stock exchange, for instance, or ask out that attractive person you simply met at the office, you might feel fear or anxiety or even excitement or lust.
If you are obsessing concerning the injustices or unkindnesses you suffered recently, you might experience sadness, grief, outrage, or resentment. (...)
Meditation can help at times when your mind works against you
(...) Then a good, affirmative voice would remind her how much she'd contributed at the office and such a fine person she was overall. Finally, a voice that sounded a lot like her mother's would counsel her to remain calm and unruffled and become thankful for whatever crumbs life sent her way.
After nearly per week of intense inner struggle and stress, where she'd sleeplessness and may barely function at the office, my pal finally made a scheduled appointment together with her boss. (...)
Change how you feel with meditation
Even though you can't necessarily identify your story, you might be painfully conscious of how powerful emotions like anger, fear, longing, grief, jealousy, and desire cloud your mind, torment your heart, and lead you to act in ways you later regret. Initially, meditation won't get eliminate these emotions, however it will educate you on how you can focus and calm your mind and stop them from distracting you.
If you want, you can then use meditation to help you find these emotions because they arise without avoiding or suppressing them. (...)
Meditation and the knowledge about insight
(...) Hey, you may also create a way of measuring compassion on your own while you observe how self-critical or distracted or frightened you can become.
Becoming conscious of your story and just how it confuses you Whenever you meditate regularly and observe your feelings and thoughts, you start to notice recurring themes and story lines that keep playing in your mind. Maybe you become aware of the tendency to obsess about all of the times people misunderstood you or didn't provide you with the adore you wanted. (...)
Reasons to meditate and how to start
Whenever you meditate, you learn how to welcome every experience and part of your being without judgment or denial. In the process, you start to deal with yourself while you would a detailed friend, accepting (as well as loving) the entire package, the apparent weaknesses and shortcomings as well because the positive qualities and strengths.
To connect more deeply with other people
While you awaken to the current moment and open your heart and mind to your own experience, you naturally extend this quality of awareness and presence to your relationships with family and friends. (...)
Buddhism: The beginning of mindfulness meditation
(...) The concept of meditation he taught, referred to as mindfulness, involves wakeful focus on our experience from moment to moment. Listed here are the 4 traditional foundations of mindfulness:
Awareness of the body
Understanding of feelings
Understanding of thoughts and mind-states
Awareness of the laws of expertise
Departing in the other teachers of his day, who generally recommended withdrawing in the world to find ecstatic union using the Divine, the Buddha taught the significance of gaining direct understanding of the character of existence and into the way the mind creates suffering. He likened himself to some physician who offers medicine to heal wounds, as opposed to a philosopher who provides abstract solutions to metaphysical questions. (...)
Meditation needs a strong motivation
Spiritual traditions often rank attitudes and motivations as higher or lower, plus they generally agree that the motivation to help others before helping oneself may be the highest. However, you need to begin where you stand - and being honest on your own is more important than pretending to possess some motivation you do not genuinely hold. Anyway, the more you meditate, the more you open your heart and reveal your natural, inherent concern for that well-being of others. (...)
How you can live in harmony with meditation
(...) Perform the same goes with actions that express kindness or compassion. Because the Bible says, "As you sow, so shall you reap."
Think about impermanence and also the preciousness of life. (...)
How meditation relieves your mind from stress
(...) Now, being an adult, he thinks about himself as inherently competent and worthy, despite the fact that he's no Jobs. Consequently, he enjoys his career, experiences only minimal anxiety when he makes workrelated decisions, sees others as inherently supportive, and exudes a palpable self-confidence that draws others to him and invites these phones trust him.
By comparison, I've another friend, a completely independent entrepreneur, that has several advanced degrees and it has taken countless work-related trainings but who believes deep-down that he's inherently unworthy. (...)
Meditation and preoccupation with past and future
(...) If you attempt to resist the present of change by keeping some picture of how situations are said to be, you are going to suffer since you can't possibly get life to keep still and conform. Because the Greek philosopher Heraclitus accustomed to say, "You can't take on exactly the same river twice."
Through meditation, you can learn how to flow using the current by developing a wide open, flexible, accepting mind. (...)
Meditation helps to develop focus and concentration
At deeper amounts of concentration, you might experience total absorption in the object - a situation referred to as samadhi. If this power of focused concentration is directed just like a laser beam to everyday activity, you can enter what psychologist Mihaly Csikszentmihalyi calls flow - a situation of supreme enjoyment in which period stops, self-consciousness drops away, and also you become one using the activity itself.
When you have started to develop your concentration, you can utilize it to maintain shifting in everyday routine from your inner drama and to the current moment. (...)
See beyond your negative thoughts with meditation
Everything I encountered appeared to radiate being, and that i knew as never before that I belonged about this Earth. Obviously, the intensity faded after a couple of days, however i never forgot that first peek at clear seeing, free of the perceptual filters I'd been carrying around for life.
When you have caught a peek at whom you actually are, beyond your mind, you can keep reconnecting with this particular deeper degree of being in your meditations - and in your everyday routine as well. (...)
Developing awareness: The importance of meditation
(...) Or you can go ahead and take exact same light while focusing it right into a laser beam so powerful that it may cut through steel or send messages towards the stars.
Likewise, in meditation, you can use awareness in various ways. To start with, you can increase your powers of awareness by developing focus on a specific object. (...)
Creating your own way to meditate
The bottom line is to test out variations of meditation and trust your intuition to inform you which ones ones would be best perfect for you only at that particular point on your journey in the mountain. Inevitably, yin and yang often balance each other out; that is, begin by helping cover their intense concentration and end up getting more relaxed, receptive awareness - or begin in a more receptive mode and gradually find the virtues of focus. Your way of meditation features its own lessons to show, with no appear your intentions might be, you'll generally wind up encountering those lessons that you had been determined to learn. (...)
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