seamonster
Gondor Shield
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Monkey
Posted Sun Jul 13, 2008 5:56 pm...
Scientific studies have shown that meditation can reduce stress, lower blood pressure, create greater peace of mind and improve overall health. Even simple daily meditation can improve quality of life. In this modern age, with high-stress jobs, bad economy and increasing environmental issues, it is, in my opinion, as necessary to meditate on a daily basis as it is to drink water and eat nourishing food. It really should be a part of our daily regimen.
A great imagination, although helpful, is not necessary to be able to meditate. Truly, there is no one right way to do it. We all have our own personalities and ways of understanding the life around us, so we will all have a different way to manifest our life experiences in meditation. Few people are able to completely clear the mind of all thought, and really, that is not necessary. Instead, we learn to control those thoughts and utilize them for our benefit. Not all people will be able to visualize grand scenes in their minds in Technicolor, and thats quite alright. Holding a specific thought in relation to the goal of the meditation focuses the mind.
I will be writing out our meditations like a transcript. This way, you can record them to play back when you need to, or have a friend read them to you. You will find, however, that the more you do them, the less you will actually need to record them. Your mind will pick up on the steps quite easily and you will be able to guide yourself without the aid of a recording. You will also be able to create your own adventures geared to your own specific needs.
The first thing I would like to do is to set you up with the preliminary steps to your daily practice. It helps to establish a set time every day to meditate. For some, the best time is in the morning before work or school as they feel this sets the tone of the day. For others, it is after work, when they are more likely to be stressed and have the need to relax. There are some, also, who do this before bed as it helps them to wind down. However, I find it easier to fall asleep during meditation at this time, and that is usually not the goal unless you are suffering from insomnia. Try not to meditate if you are late for an appointment, and dont ever do it while driving. (Duh, I know, but, I really should say it, just in case!)
It is very difficult to meditate while the TV or radio are blaring, so turn them off. If you absolutely cannot turn off your cell phone, set it to stun, and let voicemail pick it upin another room. You can always call back later. If you have roomies, post a sign on your door that says you mustnt be disturbed. In the beginning, it is very easy to be distracted, and even after you have established a daily practice, sometimes the mind just isnt in it and can find things to focus on other than meditation.
I, personally, like to listen to soft music while I meditate, but if you find it distracting, music isnt necessary. Turn down the light if it is too bright. Change into loose clothing as tight jeans can make you uncomfortable. You want your body to be as relaxed and comfortable as possible. You dont have to go out and buy expensive yoga gear, just throw on a pair of old sweats and a t-shirt. Take off your shoes and socks. I find that anything on the feet is constricting and lessens the grounding energy.
Find a comfortable spot. A comfy chair, a spot on the floor where your back and bum are supported with pillows or on your bed as long as you are propped into a sitting position with no danger of falling asleep, are all good choices. Some people do lie down, but, if you are tired, I wouldnt suggest it.
Okay, here goes:
Make your body as comfortable as you can. Start focusing on your breathing, taking in a slow breath and filling your stomach with air. As you breathe in, count slowly to four. Hold that breath for four counts, and then let it out to the count of four. Again. Breathe in for four. Hold it to four. Let it out to four. One more time
Now, Focus on the top of your head. Feel the scalp, the skin under your hair. Be aware of how it feels, and relax it. Enjoy the feeling of relaxation and let that feeling slowly seep down the back of your head, like warm oil flowing over you. Down the back of your head to your neck. Let the muscles of your neck relax as that warm oil draws over them. Focus on the feeling of relaxation seeping over the forehead, over the brow, the eyes, cheeks, nose, mouth and chin. Let it slowly move down into your throat area, and feel your vocal chords relax. The warm oil is now moving over your shoulders. As it flows over you, it removes all tension and leaves only a warm relaxed feeling. Feel the warm relaxing oil move over your upper armsyour lower armsyour handsyour fingers. Warm and relaxed. Now, let it move down over your chest, down to your abdomen and over your stomach. Feel it flow over your upper back and remove all the tension there, leaving only warmth and relaxation. Let it move down your back into your lower back and as it does, it removes all pain and tension, like magic, and leaves only the feeling of warmth and peace. Be aware of the warm oil coming down over your buttocks and through your pelvic area, relaxing all tension. Let it move down over your thighs, your knees, your calves, your ankles, your feet and your toes.
Take a deep breath in, and as you release the breath, let your body relax even farther. Now, you will count down from ten to one, and with each number, you will imagine yourself walking down a flight of stairs. The stairs can be anywhere that is beautiful to you, perhaps it is a set of stairs that goes down to a quiet beach, or maybe a sunken garden with fountains and pathways. Down the stairs, tennineeightwith each step, you are more relaxedsevensixfivecloser to the bottom, as you go, you become even more relaxedfourthreetwoone. You are completely relaxed and peaceful. Look around you at this place. What do you see? To your right, there is a beautiful bench with cushions, and it is inviting you to sit on it. What color are the cushions? Go over to the bench and sit down. It is very comfortable. So comfortable that you feel that you could sit here forever. There is a sweet scent on the soft breeze that is blowing quietly around you. The sun is very gentle here, and you can feel its energy seeping right through your skin and muscle, into your very bones. It feels good. Listen to the birds singing. They have no worries, no cares. There is nothing that you need to do right now except enjoy this space and time. If you are at the beach, enjoy looking out over the waves as they come in, maybe they are washing beautiful shells and stones up on the shore. If you are in the garden, gaze out over the splashes of color here and there and be aware of the trickling fountain. How do you feel here? Spend as much time in this space as you need to
When you are ready to go, simply stand up from the bench and walk toward the stairs. As you walk back up the stairs, count up, from one to ten. Onetwothreeas you ascend the stairs, you begin to be aware of your breathingfourfivesixthe closer you get to the top of the stairs, the more you are aware of your body and the room around youseveneightyou are almost to full consciousnessnineten. Open your eyes.
Sit for a moment and focus on the room around you. Never jump right up after a meditation as you may find yourself sitting immediately back down again. Wait until you get your bearings before you move. Stretch your arms and legs and roll your head and shoulders first. Then, once you are ready to move, it is always a good idea to drink a glass of water to ground yourself.
Most of the meditations will utilize the relaxation and counting down technique, but the system will change according to the meditation. You will find it easier to focus the more you do it. Be patient with yourself. You deserve it!
A great imagination, although helpful, is not necessary to be able to meditate. Truly, there is no one right way to do it. We all have our own personalities and ways of understanding the life around us, so we will all have a different way to manifest our life experiences in meditation. Few people are able to completely clear the mind of all thought, and really, that is not necessary. Instead, we learn to control those thoughts and utilize them for our benefit. Not all people will be able to visualize grand scenes in their minds in Technicolor, and thats quite alright. Holding a specific thought in relation to the goal of the meditation focuses the mind.
I will be writing out our meditations like a transcript. This way, you can record them to play back when you need to, or have a friend read them to you. You will find, however, that the more you do them, the less you will actually need to record them. Your mind will pick up on the steps quite easily and you will be able to guide yourself without the aid of a recording. You will also be able to create your own adventures geared to your own specific needs.
The first thing I would like to do is to set you up with the preliminary steps to your daily practice. It helps to establish a set time every day to meditate. For some, the best time is in the morning before work or school as they feel this sets the tone of the day. For others, it is after work, when they are more likely to be stressed and have the need to relax. There are some, also, who do this before bed as it helps them to wind down. However, I find it easier to fall asleep during meditation at this time, and that is usually not the goal unless you are suffering from insomnia. Try not to meditate if you are late for an appointment, and dont ever do it while driving. (Duh, I know, but, I really should say it, just in case!)
It is very difficult to meditate while the TV or radio are blaring, so turn them off. If you absolutely cannot turn off your cell phone, set it to stun, and let voicemail pick it upin another room. You can always call back later. If you have roomies, post a sign on your door that says you mustnt be disturbed. In the beginning, it is very easy to be distracted, and even after you have established a daily practice, sometimes the mind just isnt in it and can find things to focus on other than meditation.
I, personally, like to listen to soft music while I meditate, but if you find it distracting, music isnt necessary. Turn down the light if it is too bright. Change into loose clothing as tight jeans can make you uncomfortable. You want your body to be as relaxed and comfortable as possible. You dont have to go out and buy expensive yoga gear, just throw on a pair of old sweats and a t-shirt. Take off your shoes and socks. I find that anything on the feet is constricting and lessens the grounding energy.
Find a comfortable spot. A comfy chair, a spot on the floor where your back and bum are supported with pillows or on your bed as long as you are propped into a sitting position with no danger of falling asleep, are all good choices. Some people do lie down, but, if you are tired, I wouldnt suggest it.
Okay, here goes:
Make your body as comfortable as you can. Start focusing on your breathing, taking in a slow breath and filling your stomach with air. As you breathe in, count slowly to four. Hold that breath for four counts, and then let it out to the count of four. Again. Breathe in for four. Hold it to four. Let it out to four. One more time
Now, Focus on the top of your head. Feel the scalp, the skin under your hair. Be aware of how it feels, and relax it. Enjoy the feeling of relaxation and let that feeling slowly seep down the back of your head, like warm oil flowing over you. Down the back of your head to your neck. Let the muscles of your neck relax as that warm oil draws over them. Focus on the feeling of relaxation seeping over the forehead, over the brow, the eyes, cheeks, nose, mouth and chin. Let it slowly move down into your throat area, and feel your vocal chords relax. The warm oil is now moving over your shoulders. As it flows over you, it removes all tension and leaves only a warm relaxed feeling. Feel the warm relaxing oil move over your upper armsyour lower armsyour handsyour fingers. Warm and relaxed. Now, let it move down over your chest, down to your abdomen and over your stomach. Feel it flow over your upper back and remove all the tension there, leaving only warmth and relaxation. Let it move down your back into your lower back and as it does, it removes all pain and tension, like magic, and leaves only the feeling of warmth and peace. Be aware of the warm oil coming down over your buttocks and through your pelvic area, relaxing all tension. Let it move down over your thighs, your knees, your calves, your ankles, your feet and your toes.
Take a deep breath in, and as you release the breath, let your body relax even farther. Now, you will count down from ten to one, and with each number, you will imagine yourself walking down a flight of stairs. The stairs can be anywhere that is beautiful to you, perhaps it is a set of stairs that goes down to a quiet beach, or maybe a sunken garden with fountains and pathways. Down the stairs, tennineeightwith each step, you are more relaxedsevensixfivecloser to the bottom, as you go, you become even more relaxedfourthreetwoone. You are completely relaxed and peaceful. Look around you at this place. What do you see? To your right, there is a beautiful bench with cushions, and it is inviting you to sit on it. What color are the cushions? Go over to the bench and sit down. It is very comfortable. So comfortable that you feel that you could sit here forever. There is a sweet scent on the soft breeze that is blowing quietly around you. The sun is very gentle here, and you can feel its energy seeping right through your skin and muscle, into your very bones. It feels good. Listen to the birds singing. They have no worries, no cares. There is nothing that you need to do right now except enjoy this space and time. If you are at the beach, enjoy looking out over the waves as they come in, maybe they are washing beautiful shells and stones up on the shore. If you are in the garden, gaze out over the splashes of color here and there and be aware of the trickling fountain. How do you feel here? Spend as much time in this space as you need to
When you are ready to go, simply stand up from the bench and walk toward the stairs. As you walk back up the stairs, count up, from one to ten. Onetwothreeas you ascend the stairs, you begin to be aware of your breathingfourfivesixthe closer you get to the top of the stairs, the more you are aware of your body and the room around youseveneightyou are almost to full consciousnessnineten. Open your eyes.
Sit for a moment and focus on the room around you. Never jump right up after a meditation as you may find yourself sitting immediately back down again. Wait until you get your bearings before you move. Stretch your arms and legs and roll your head and shoulders first. Then, once you are ready to move, it is always a good idea to drink a glass of water to ground yourself.
Most of the meditations will utilize the relaxation and counting down technique, but the system will change according to the meditation. You will find it easier to focus the more you do it. Be patient with yourself. You deserve it!
"And those who were seen dancing were thought to be insane by those who could not hear the music." Friedrich Nietzsche