How to Get Started with Meditation
Meditation offers a great way to dramatically decrease the stress in your life. But what is meditation, really? Is it hard? What’s the process like?
Meditation Myths
Many of us want to incorporate meditation into our lives so we can learn relaxation skills or connect with a deeper spirituality, but we have no idea where to begin. We may feel silly or self-conscious at first. The abundance of meditation information available online, at bookstores, or in yoga classes can be intimidating. Some people have misconceptions about meditation; they may worry it contradicts their religious beliefs or that one has to achieve a certain amount of physical flexibility to begin.
So what’s the good news? Anyone can meditate, and it’s easy to learn! Meditation can be as simple as finding a quiet place and paying attention to your breath for 5 to 15 minutes. Striking a lotus pose, letting your limbs fall asleep, and chanting are all completely optional.
The Relaxation Response
In the 1970s, a study at Harvard confirmed what yogis and meditators have known for centuries–that the breath provides a profound link between mind and body. Herbert Benson, M.D., discovered that people suffering from heart conditions, chronic pain, and other illnesses found great relief through attention to breath and silent repetition of a phrase or mantra. His book, The Relaxation Response, was published in 1975 and outlined a simple and accessible meditation practice. Through his studies, he found disciplined practitioners could reduce the physical effects of stress on their bodies.
Easy as 1-2-3-4
1. Sit quietly in a comfortable position. Try to cultivate an upright posture. Feel free to elevate your sitting bones on a pillow or blanket. If this is too challenging for your spine, you may want to lean against a wall. Your legs could be crossed or out in front of you, however feels most comfortable.
2. Close your eyes. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. Briefly scan your body, and observe any places where you are holding tension, such as your brow, jaw, or shoulders. Try to soften your entire body. Imagine your skin simply draping over your bones.
3. Draw attention to your breath. Breathe in and out through the nostrils. Observe the physical sensations of the breath, such as the rise and fall of the top of the chest, the sound of your inhales and exhales, and the subtle movement of the belly.
4. Count silently after each exhale or choose a word or phrase to think about that means something to you, such as “shalom” or “the Lord is my shepherd.”
Enjoy the Calm
When you attempt to meditate, don’t be surprised if it’s much harder than it seems! The minute you sit down and invite stillness, random thoughts jump to your mind and demand your attention. The challenge is to try not to worry about doing things “well” or “right”–when extraneous thoughts arise, gently dismiss them and guide your attention back to your breath and/or your special phrase. Try to begin with 5 minutes of meditation. As you grow more focused, you can build up to 10 or 20 minutes. Be patient, and enjoy the clarity and calm that accompanies your meditation.
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February 3rd, 2009 at 11:43 pm
Yoga (Application) which was based on the control of the body physically and implied that a perfect control over the body and the senses led to knowledge of the ultimate reality. A detailed anatomical knowledge of the human body was necessary to the advancement of yoga and therefore those practising yoga had to keep in touch with medical knowledge. (Romila Thapar, A History of India, volume one).
I suggest : Mind and brain are two distinct things. Brain is anatomical entity whereas mind is functional entity. Mind can be defined as the function of autonomic nervous system (ANS). It is claimed that mind can be brought under conscious control through the practice of meditation. But how? ANS is largely under hypothalamic control which is situated very close to optic chiasma (sixth chakra or ajna chakra). Protracted practice of concentration to meditate at this region brings functions of ANS say mind under one’s conscious control.
ANS is further divided into parasympathetic nervous system (PSNS) and sympathetic nervous system (SNS). On the basis of these facts I have discovered a mathematical relationship for spiritual quotient (S.Q.). Spiritual Quotient can be expressed mathematically as the ratio of Parasympathetic dominance to Sympathetic dominance. PSNS dominates during meditative calm and SNS dominates during stress. In this formula we assign numerical values to the physiological parameters activated or suppressed during autonomic mobilization and put in the formula to describe the state of mind of an individual and also infer his/her level of consciousness.
Meditation is the art of looking within and science of doing nothing. We don’t use anything in meditation. We just try to concentrate to meditate at some point in human anatomy known as ‘chakra’ in Indian System of Yoga. The current of mind is flowing outward through the senses and unconsciously. The mind comes at rest gradually through regular practice of meditation. Then comes self realization and enlightenment. Protracted practice of meditation under qualified guidance will help to manage all sort of psychological problems.
Emotional Quotient can also be expressed mathematically as the product of I.Q. and Wisdom Factor. E.Q. stands for Emotional Quotient. An intelligent person may not be wise. But a wise man will always be intelligent. An intelligent person having certain level of positive emotions can be said as wise. An intelligent person lacking wisdom will turn autocrat. A wise man will always be a democrat who respects others existence.
Some may raise doubt that how could be the Wisdom quantified? The answer is simple -if Mental Age of I.Q. can be quantified then Wisdom can also be quantified, of course, comparatively with more efforts. Wilhelm Stern had given the formula of I.Q.. It is, Mental Age/ Chronological Age x 100. Spiritual Quotient (S.Q.) leverages both E.Q. and I.Q.
Radha Soami Faith is a branch of Religion of Saints like Kabir, Nanak, Paltu, and others. Soamiji Maharaj is the founder of this Faith. You may call It like New Wine in Old Bottle.
Maslow has given Hierarchy of Needs. At the top of it is need for self-actualization or self-realization.
In our society we should learn To Live and Let Live and help to satisfy others need. When the lower order needs, physiological and sociological both, are satisfied then only a person think to satisfy need for self-realization in true sense. Else he/she may spend all his/her life to satisfy at the most the need for self-expression instead of self-realization.
It is, therefore, the duty of every responsible person, at the least, of our society to give serious thought over it.
For the satisfaction of need for self-realization i.e. establishment of harmony of individual consciousness with that of universal consciousness we need following three things:
1. Mater or Guru (A Self-Realized Soul)
2. Secret of Levels of Universal Consciousness
3. Method for traversing the path.
Anirudh Kumar Satsangi
February 4th, 2009 at 5:56 am
Although I'm far from an expert, I've been making attempts at certain types of meditation for years. It doesn't always work and sometimes I get a little restless and call it off, but when it's good it's simply wonderful. When I do it right, I'm fully awake and aware, but completely calm and relaxed… In my life that's unusual and definitely something to strive for.
July 6th, 2009 at 5:41 pm
I learned how to meditate with these meditation techniques. In my experience, I've found that learning how to meditate is the easy part, while actually dedicating oneself to a daily practice is very difficult.