“Meditation is about connecting with peace in the valley of our souls.”~KC Hicks
The following information answers three basic questions about mediation. What is it? Why should I do it? and How do I meditation?
WHAT IS MEDITATION?
Meditation is a spiritual discipline found in all Eastern and Western Spiritual Practices. It is an experience into the nature of our own mind. It is the process by which we directly connect to the God of our Understanding. It is the way we connect with ourselves in body, mind and spirit. There are five basic types of meditation: concentration, mindfulness, heart centered, reflective, and creative. The type I am currently practicing is called mindfulness meditation. Mindfulness is embracing reality and living fully in the present moment.
Why Meditate?
The fruits are meditation are bountiful. Several of the benefits for our mental body are : clarity and focus of thought, insight into the nature of our minds, rewiring of brain connectivity, ability to organize thoughts and communicate more effectively. When we still and calm our thoughts, we calm our emotions. For our physical body there are innumerable benefit: stress reduction, lowered blood pressure, less anxiety, lowers risk of stroke and helps with stroke rehabilitation to name a few. Spiritually we are better able to connect with God as we Understand him. We gain peace within ourselves which radiates out to the world around us.
How do I Meditate?
It is suggested that you meditate no less than 10 minutes, 3 times per week. Find a place where you can regularly practice, at home, in the park, or at work. It is important that you practice at the same time and in the same place each time. The place should be safe and comfortable – preferably free of any outside distractions. Dress comfortably, sit comfortably and relax. You can sit in a chair that is not too soft and not too hard or you can sit in an easy pose on the floor (this sort of looks like “Indian style”.), or you can use a formal Yoga position such as lotus.
Before you begin, set a timer. You should have no expectations, close your eyes and open your mind. You can start your practice with a simple petition of prayer if that brings you comfort.. A centering breath is very important. In many culture breathe means spirit. It is critical that you center yourself with breath. The balloon breath is the breath that I have found to be most effective in centering me mentally, physically and spiritually. As you inhale quickly through your nose raise your arms up in sync with your inhalation- you are taking in a 90% breath. At the top of the inhalation mentally say to yourself as you hold the breath: hold, hold, hold. Exhale through your mouth at a very even flow as you lower your arms back to your starting position. The exhalation is at 100%, the difference in inhalation and exhalation is to release toxins from your body. After completing the 10 breaths, take 3 deep breaths (I imagine a Doctor holding a stethoscope to my back as they do during regular physical checkups). Mentally say to yourself relax, relax. If you need a focal point use your third eye which is located in the center of your eyebrows about ½ inch up. In some cultures this “spot” is believed to be the seat of the soul. It houses our pineal gland which controls intuition among other things.
The mental chatter will run its course. Do not try to force concentration as you will only grow more restless. Watch the thoughts objectively, do not follow them. (I often use the analogy of watching my thoughts are like watching a movie, this, this, this, now that that that…) There is no goal in meditation - it is simply to be present…here and now. You breath will begin to slow, your thoughts will stop coming so rapidly and you may see a black velvety darkness. You feel at peace…You have dropped from Beta waves which are alert and working thought processes through alpha waves which are relaxed and reflective to theta waves which are the meditative state. Thoughts may arise from your subconscious, memories may be released, solutions to problems may come, just watch them go by. You will know peace for a moment and will be able to recall it during the day whenever you choose to.
When you have finished meditating remember to slowly, slowly, slowly open your eyes. Stretch your arms and legs to get your circulation flowing before you stand up.
