March 2009. Volume 1, Issue 7 | www.infiniteindulgence.com
From Eckhart Tolle, spiritual thinker and author of
The Power of Now
When you lose touch with inner stillness, you lose touch with yourself.
When you lose touch with yourself, you lose yourself in the world.
Getting Your Meditation Practice Started
by Ann Karcich
It has
been said that if prayer is talking with our preferred higher power, then
meditation is listening to what that higher power has to tell us, in some
way getting the answers to our prayers. To hear these answers, we need to
get ourselves into a state of awareness where we're connected with our inner
thoughts and feelings. This article will describe some simple ways to set
up your own meditation practice.
Find Your Spot
First you'll need to find a peaceful spot. This may be a special place in
your home where you can find some time for yourself. Or it could be some
quiet place outdoors that brings you peace and allows you to focus your
thoughts. Find a comfortable seat or cushion where you can breathe easily
and freely. Or some people prefer meditating when lying down. Burn a
scented candle if it helps you relax or play some soothing music. There is
no one right way to set up your meditation spot - just find the way that
works for you.
When To Meditate
There is no ideal time for your meditation. First thing in the
morning may help you focus your thoughts for the day. Or maybe
meditation at bedtime will be relaxing and calming for you and
might even improve your sleep. The most important thing about
time and meditation is to choose a regular time slot. When
getting started, it's best to choose the same time everyday even
if it's just for a few minutes. This consistency of time will
help you develop your new meditation habit.
Focus Meditations
One way of meditating is to focus on an object or a sound
or even the breath. The
object can be a burning candle, some memento with personal meaning or
even a favorite plant. The sounds can be a word like "peace", "love" or
"calm" or maybe the ancient word "Om". Direct all your attention to
your focus object and breathe deeply and evenly. Maintain focus on the
object and dismiss any distracting thoughts that enter your mind.
Here are some steps for meditating with a lighted candle.
-
Sit in a comfortable position gazing at the lighted
candle.
-
After a few minutes, close your eyes but still focus your
attention on the image of the flickering flame. If you lose the image,
open your eyes and refocus on the flame. Then close your eyes again and
continue.
-
Let any thoughts other than the flickering flame just
pass through your mind. Do not focus your attention on anything other
than the flame.
-
After several minutes, snuff out the candle. Lie down
and rest peacefully for a few minutes before getting up.
Mindfulness Meditation
If you're one of those people who finds it hard to stop the
mental chatter when meditating, mindfulness meditation might work for you.
In Zen Buddhism, mindfulness is a complete awareness of our thoughts,
actions and emotions. It is a process of being fully absorbed in what is
happening in the present. In mindfulness meditation, you acknowledge all
thoughts and feelings as they come into your mind. The key here is to
acknowledge the thought and let it pass through your mind. Don't worry
about it, get anxious about it or try to suppress it. Just return your
mental focus to the present time.
Here are some steps for a simple but effective mindfulness
meditation.
-
Sit comfortably in your meditation spot.
-
Anchor yourself in the present. For this meditation,
don't think about yesterday's embarrassments or problems or what you
need to do tomorrow.
-
Focus on your breathing. Feel the air as it comes in and
is exhaled.
-
Watch each thought as it enters and leaves your mind.
Just note that the thought came into your mind but don't dwell on it.
-
If your mind wanders, don't judge. Just return your
focus to your breathing in the present time. The key here is not to be
critical of yourself because your mind wanders.
-
At the end of the meditation, sit quietly for a few
minutes and enjoy the feeling of calmness.
These are just a few of many, many ways to meditate. As your
practice develops and you learn what works best for you, you can lengthen
and modify these practices to suit your needs. |
