National Meditation Day May 31st
The Power of Meditation Is Increased When We Practice It Collectively
In
the west, many people think meditation is something they need to do, this is a
symptom of our culture and misappropriation of contemplative practices. Meditation
changes the state of our mind. It brings awareness, harmony and natural order to
human life and happens spontaneously under the right conditions.
We
want to create those conditions on a regular basis and the science of yoga,
specifically combining
specific movement and breathing practices, help to still the mind and prepare
you for deep concentration and ultimately spontaneous meditation. There are
many methods of meditation. Choose one that feels appropriate and comfortable
for you and try to practice it regularly.
When
we concentrate and are so still that we can focus our attention on one thing
and hold it there for a period of time we become the masters of our mind and
are liberated from the fluctuating thoughts, recognizing them as condition
patterns to be released. This transformation improves concentration, mental and
emotional stability, clarity, improved communications, relationships, and the
mind’s ability to observe with equanimity. It helps us to be present in our
body, use energy efficiently, increase self-esteem, self- knowledge, peace of
mind, ease of well being and unlock our healing and creative potential.
Meditation is a form of stress reduction that also dilates
blood vessels, relaxes muscles and creates rhythmic blood flow. The brain
requires less oxygen and a state of tranquility is created. Once you are
relaxed you will remain relaxed until the next stressor. Other habitual things
one might reach for to offer an immediate fix of relaxation could have a
rebound effect of constriction and increased stress, creating a roller coaster
ride for all of our functioning. True tranquility from meditation happens
through the expansion of consciousness at the cellular level, tissue level and
systemic level.
There is a difference between the brain being made quiet versus
being quiet. 20 minutes of meditation is as rejuvenating as 2 hours of sleep
and provides vagal nerve stimulation that governs all the functions and
rejuvenation of the body, mind and emotions to return to our natural state of
integration.
Techniques
Select a time, twice a day is
optimal at dawn and dusk, or if only once a day is possible try for the early morning and
following your Asana and Pranayama practice is
best. It is important to begin
with a relaxed body so some preparatory Asana and Pranayama are helpful.
Ujjayi
and
Nadi Shodhana
are
quite effective for meditation. The body will become accustomed to regular time and allow the meditation to
deepen. Choose an amount of time to begin with, even if you can only devote 5 minutes, it is worth
it, and increase to 15 minutes or more.
The environment you meditate in should be clean,
comfortable, well ventilated and quiet without stimulants like sound and bright
light.
Sit either in a straight back
chair or in a comfortable position, with the spine extended. If on the floor, sit to the front edge
of a cushion to tilt the pelvis slightly forward, or if in a chair place a
small cushion behind your back,
which helps to support the spine.
Meditation on the Breath (physical)
To begin, sit quietly and
observe the natural flow of your breath without trying to change or control it
in any
way. Observe subtle sensations
and then focus on one place where you feel the breath. When your
mind wanders away from the
breath be compassionate with yourself and return your concentration
to the breath again and again.
Be reassured that this is the nature of the mind and a way to build the muscle
of concentration and stillness.
Once you’re still, you can
direct your mind further with one of the following meditation practices:
Metta Meditation
Also called loving-kindness
meditation is the simple
practice of directing well-wishes towards other people. Here's How to Do It.
The general idea is to sit comfortably with your eyes closed, and imagine what
you wish for your life. Formulate your desires into three or four phrases.
May (I) you be peaceful
May (I) you be happy
May (I) you be healthy
May (I) you be safe
May (I) you be free from fear
May (I) you take care of yourself joyfully
May (I) you have ease of well-being
May (I) you be happy
May (I) you be healthy
May (I) you be safe
May (I) you be free from fear
May (I) you take care of yourself joyfully
May (I) you have ease of well-being
The idea with Metta
Practice is to connect with the true meaning/feeling behind the phrases.
Feel free to modify the words in any way that will enhance your experience.