Cosmic Meditation… How To Meditate For Beginners

benifits of meditation

how many of u practice meditation regularly ?

can u explain me in short the mechanism.?

The Breath is the focus-and when we experience distractions during meditation-we come back to the Breath.
With Vipassana {Mindfulness Meditation) it is said that to cling or become too attached to even the wholesome states of mind experienced in Mindfulness Meditation shouldn’t be ones aim. Why? Because even these calm concentrated states of mind are impermanent. These states are not lasting-they are impermanent. Mindfulness Meditation helps us to see into the true nature of things-’to see things as they really are’. *Mindfulness is experienced through all our senses-including our Mind {thoughts). Mindfulness doesn’t just take place in Meditation; but moment by moment in our daily life.
Mindfulness Meditation helps us to cultivate mindfulness in our daily lives-moment by moment. Jon Kabat-Zinn Ph.D. speaking of Mindfulness states: ‘Mindfulness is moment by moment, non-judgmental awareness, cultivated by paying attention. Mindfulness arises through Vipassana Meditation and is experienced daily in our lives. Mindfulness is a way of Befriending ourselves and our experiences. Of course, our experience is vast and includes our own body, our mind, our heart, and the entire world.’ Taken from his small book: ‘Arriving at Your Door: 108 Lessons on Mindfulness’
Before the practice of Mindfulness Meditation daily the meditator practices what is called: ‘Loving-kindness Meditation’ always beginning with oneself-for we can only love others unconditionally-’if’ we don’t love ourselves uncondtionally{metta): ‘May I be well, happy and peaceful. May no harm come to me. May I always meet all difficulties with success. May I always have patience, courage, understanding and determination to meet and overcome all difficulties, challenges, problems and even failures in life.’
Then the same phrase (spoken quietly) is said genuinely with deep feelings of sincerity to ones family {parents, husband, wife, children and all relatives). Then toward all teachers {those whom you’ve learned or are learning much from - anyone who has helped you a great deal along your way.
Then to all your friends-then indifferent people, then yes to all your enemies. Then lastly to ‘all’ living beings.
Loving-Kindness Meditation makes one more loving, friendly, and open toward everyone-friend, foe and all humans. And Loving-kindness Meditation is also practiced for the purification of our mind. Loving-kindness Meditation transforms our thoughts toward all-even our enemies; thus we begin to view our enemies as our teachers-in that they help us bring out our innate goodness/qualities such as patience, kindness, compassion, understanding, insight, wisdom, etc
Loving-kindness & Mindfulness Meditation always goes hand in hand. Realize that Loving-kindness and Mindfulness Meditation is part of the Noble Eightfold Path to Happiness-falling underRight {or Skillful) Mindfulness and Right Concentration. Henepola Gunaratana has two books out-one on the Eightfold Path called ‘Eight Mindful Steps to Happiness’ and the other on How to Practice Mindfulness Meditation called: ‘Mindfulness in Plain English’ which I have learned much from. *’Beginning Mindfulness: Learning The Way of Awareness - A Ten Week Course’
By: Andrew Weiss was the first book I had ever
read on Beginning Mindfulness Meditation.

Hope this helps.

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Meditation Methods and Tips…Meditation Benefits

By learning how to meditate, you can relieve stress and achieve calm and serenity.

Meditation is a method of systematically regulating your mental faculties, usually by focusing your attention on your breath, an image, or a word or phrase. Meditation methods for beginners also include dismissing feelings and thoughts that are distracting, in a calm manner. It is usually done while being seated in a relaxed position, with the eyes closed.

Meditate to relieve stress, and to attain a state wherein your mind and body experiences a sense of profound release and relaxation. Many experts are of the opinion that the regular practice of meditation techniques which elicit relaxation of the mind and spirit is vital for helping the body in erasing the accumulated effects of stress, which is associated with chronic health problems like heart disease, high blood pressure, asthma, and a weakening of the immune system. According to some experts, there is a direct link between stress and depression.

Studies have shown that one of the benefits of meditation is preventing the relapse of another episode of depression in people who have experienced three or more. For instance, according to one study, when a group of people received normal treatment for their depression, 78 percent of them relapsed within the next year, while only 36 percent did of another group who used meditation techniques along with regular treatment.

It has been proven that the brain is distinctly affected by meditation. For example, scientists measured the electrical activity of the brain in a study, before, soon after, and four months after a course in meditation techniques which lasted for two months. It was found that there was an increase of the activity on the prefrontal cortex’s left side, which is thought to be the center of emotions like serenity and joy.

Another meditation benefit is facilitating personal change, which is akin to the personal changes brought about by psychotherapy. Some psychotherapists, especially those involved in the field of cognitive behavior, have included meditation methods into therapy. The patients are taught meditation techniques, which they either do during the session, or at home by themselves. If you are interested in learning meditation techniques, you can either go to a class, or pick up meditation tips from a tape and practice on your own.

Here are a couple of meditation techniques for beginners you can try out:

• Select a mental device which you can use to help you to focus your mind. Repeat a sound, word, phrase or prayer, like ‘Om,’ ‘peace,’ or ‘calm,’ either silently, or aloud. If you say it aloud, keep your voice soothing and long drawn out. You can either keep your eyes shut, or train your gaze on a single object (yogis use a lighted candle, for instance). Assume an attitude of complete passiveness. Do not allow thoughts like performing the meditation well, which beginners usually undergo, distract you. Don’t allow other concerns about your daily life to encroach into your thoughts. They will frequently, in the beginning, but a part of meditation technique is to slowly be able to push them away gently. The best way is to focus back on the word or object every time your mind is distracted. Now relax all your muscles consciously. Breathe naturally and easily, keeping your mind focused on your mental device for about 15-20 minutes, or even longer if you wish. One way to keep your meditation practice regular is to choose a specific place and time to do it, and stick to it.
• Choose a quiet spot and sit in a cross-legged position. Placing your hand just under your navel, feel your belly gently rising and falling with each breath. Take a deep breath in, counting up to 5-8 mentally. Then hold your breath to a count of 3-8, according to your capacity. Then exhale slowly, counting up to 5-8. Keep concentrating on your breath going in and coming out. You can do this for 5-10 minutes, or longer if you wish.

By Rita Putatunda
Published: 9/3/200

The Benefits Of Meditation Are Not Yet Fully Understood

Meditation benefits | Wildmind Buddhist Meditation
Feeling stressed out and not sure what to do about it? More and more doctors are recommending meditation.

Health Minute: Meditation Benefits
Doctors say meditation can be a great way to relieve stress.

Meditation may lower blood pressure more than medication
Howard University Hospital is studying the effects of transcendental meditation on high blood pressure. Experts believe that meditating for 20 minutes twice a day, helps to relax the brain and relieve stress.

Health Benefits of Meditation
Meditation can have various health benefits. Apart from its physiological benefits, it can also improve your psychological and spiritual well-being.

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