A Basic Outline
As stated on the main meditation page, meditation
is the process of withdrawing attention from externals, including physical and
mental processes, and consciously focusing one's attention.
There is no "right" meditation technique for everybody. Some techniques work better for certain people while other techniques work better for other people. The important thing is to find what works for you.
There are a few recommended guidelines for meditation:
It should be done every day, preferably at the same time and if possible in the same place. It is best done in the morning, immediately upon waking. Regardless of the time you choose to practice it is best done before a meal rather than after a meal. Find a quiet spot and sit with your spine straight and vertical.
It is ok to use a chair.
Below is a basic procedure that is easy to learn and practice:
1. Practice the procedure on a daily basis for at least 20 or 30 minutes. If you are a beginner it is fine if you feel ready to conclude your meditation after 10 or 15 minutes. You will feel more comfortable with longer periods as you progress in your practice.
2. Sit upright in a comfortable chair. It is all right to sit cross-legged if this is more convenient. Hold your head up, and focus your attention, concentrating on something to take your attention beyond the random thought activity that is usually going on in our minds. You can focus your attention using a solid object, a picture or mandala, a mantra, your breath or a tape of a guided visualization.
Typical objects of concentration include a candle flame, plant or blossom. Some people use pictures, such as mandalas, which are symmetrical paintings that help to induce positive states of consciousness. Some people might use a picture of a spiritual teacher. . Mantras are words/sounds which have a flowing, meditative quality and may be repeated out loud or inwardly. Perhaps the most common focus of meditation is the breath.
3. Inhale and exhale once or twice to relax. Remain still for a few moments until you feel centered. Be aware of your natural breathing rhythm. Now focus on your object of concentration.
4. Let your breath flow naturally and begin to bring your attention to the object of your concentration. Do not be upset if your mind wanders, just bring your attention back to the object again and again. Eventually you will master your mind and be able to focus and concentrate on the object for longer and longer periods of time.
5. In mantric meditation begin chanting your mantra. It can be a chosen word, such as Love, Peace, God, or any pleasant word that is agreeable to you, or you can use a traditional mantra such as " Om Mani Pedme Hung" or " Namu Myoho Renge Kyo." Chant your mantra and if you find your attention wandering refocus you attention on the mantra. Allow for the feeling that the sound of the chosen word is blossoming in your mind or your field of awareness. Continue your chant, without effort and without anxiety about results. Remember if your attention wanders, just acknowledge this mentally and bring your focus back to your mantra or if you are using a different object of focus then back to that.
5. You will eventually experience a state of conscious, calm awareness. You may continue your chant or be quiet and bring your session to a natural conclusion.
The above procedure is suitable for anyone to practice. For relaxation purposes, it can be completed in approximately 20 minutes. This is the simple mantra meditation routine. A mantra (from Sanskrit manas, mind, thinking principal; tra, to protect and take beyond) serves as a focusing device to keep attention removed from involvement with random thoughts and emotional states. When breathing is slow and refined, and when thoughts and emotions are calmed, clear states of awareness are naturally experienced. The influence of meditative calmness on the mind and body nurtures the positive effects.
For best results, meditate daily for 20 minutes once or twice a day. Mornings
and evenings are recommended. Do this for at least 6 weeks daily before evaluating
Meditation is considered an essential tool for spiritual development. When you are using this tool and the tool of Affirmative Prayer, you will find that by sitting in meditation and then upon emerging doing ones prayers will enhance your results greatly. The action of meditation allows for one to experience deep unity and then entering into the Affirmative Prayer is natural and powerful.
As you acquire proficiency in your chosen meditation practice, you may wish to extend your sessions. This will bring practical and powerful results in your life as your mind is able to relax and you are thus able to better focus your attention.. You will become more capable of bringing calm awareness into all aspects of your life in a consistent and potent manner.
|There are seven tools of transformation. These tools are:|
last updated 2005 - 02 - 02