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In todayís hectic world, learning to meditate can bring a sense of calm and inner satisfaction. The practice of meditation is a gateway into your inner consciousness, resulting in an enhanced awareness of your own existence and your overall relationship to the cosmos.
Whether you are looking to answer the age-old question, Who am I and why am I here? or simply to implement simple relaxation techniques meditation may just be the answer for you.
Although there are hundreds of established techniques on how to meditate is really up to the individual. You can pick and choose amongst different schools of thought and find a technique that best suits your personality. However, although meditation has many different cultural contexts, there are certain general facets that transcend the bounds of any one specific culture.
According to Eastern philosophy, to meditate means to think on the eternal, or rather to expand your consciousness until you are at one with the cosmos as a whole. Transcendental emotions like grief, euphoria or even love can fade away, but the universe is forever. Eventually, with practice, learning to meditate can bring you in closer attunement with the very root and purpose of existence itself.
Even if you are not interested in the metaphysical implications of meditation, meditating has undeniable health benefits. Learning to meditate can have positive effects on stress-induced illnesses such as heart disease and high blood pressure. In conjunction with traditional Western approaches to medicine, meditation can target the root causes behind stress-based conditions by calming and clearing the mind.
There are many relaxation techniques meditation incorporates. You can meditate sitting, standing or lying down, in a chair or on the floor. Learning how to meditate is not difficult. There are numerous programs online that can teach you the basics and help to get you started. These programs can guide you each step of the meditation process, provide tips on appropriate posture and teach you how to create the ideal setting for your meditation session.
You have the ability to create your own mind-set. Whether your attitude is positive or negative, is up to you. The ability to change your environment, the circle of friends, and your attitude, is within your control.
Just like a computer absorbs raw data, so does your mind. Within your mind, a culture, within itself, has grown. Many people feel like they have no control over their own minds because this culture has become negative. The negativity is a result of past experiences, being in a negative environment, or being under the influence of unconstructive ideas.
Similar to a computer virus, you have to identify it quickly, to avoid letting it spread within your mind. You can also pass this virus of negative thinking to the people around you. As a result, you are spreading negative energy around, like ìweeds in a field.î
For example like a farmer, taking care of their harvest. The energy in your mind is the crop, and it is up to you, whether it is weeds or wheat. If you have a farm and let a field take care of itself; you will be lucky to have any kind of a crop, from it.
This is the same as the energy within your mind.
You have to option to pick quality seeds: Information, in the form of books, eBooks, DVDís, CDís, lectures, courses, workshops, and seminars. This is learning, for the sake of self-improvement, and it results in a positive mindset.
However, your work is not finished, because you must still reinforce the lessons, and keep everything in a focused order. This might be compared to fertilizing, watering, and ìweeding the mind. You have to work at it continually or the weeds will grow back. This, my friend, is meditation, and one of the reasons why we meditate, in the first place.
Meditation is a controlled focus on an object, thought, or task without judgment.
This process makes it possible to look at all situations objectively. You can find solutions, turn negative situations into positive learning experiences, and create your own positive mindset. As a result of this, you will make new friends, reach goals, handle problems easily, and develop an indomitable spirit.
Remember the last time you made an accomplishment. That feeling and that ability are within all of us. It is a formula for success, but you have to take action. Action is something that the vast majority of people will never take.
Learn to separate yourself from ìthe pack,î through education, meditation, and action.
Among the documented benefits of meditation are less anxiety, decreased depression, reduction in irritability and moodiness, better learning ability and memory and greater creativity. That’s just for starters. Then there are slower aging (possibly due to higher DHEA levels), feelings of vitality and rejuvenation, less stress (actual lowering of cortisol and lactate levels), rest (lower metabolic and heart rate), lower blood pressure, and higher blood oxygen levels
Here’s a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Sigh deeply, then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.
If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently “relax” as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating “relax” a few times.
Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you’ll notice that your breathing is shallower. Then breathe through your nose and you’ll notice that your abdomen extends more. Air is being drawn deeper into your lungs.
Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.
If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, “itchy leg,” “worried about work,” or “anger,” and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.
That’s it. Continue for five or ten minutes, or for 100 breaths. Afterward, open your eyes and sit there for a few seconds. You’ll feel relaxed, and your mind will feel refreshed. And you’ll be better prepared for any mental challenges.