SO HOW DO I MEDITATE...
So you've found your style and form of meditation and are ready to go. Now what. Without the proper preparation and guidance you could wallow endlessly for weeks only to become frustrated and quit. It happens, it happened to me.
My story...
I decided many years ago that I wanted to meditate. So I downloaded an app onto my phone. The next morning when the alarm went off I sat up in bed, put on my headphones, turned on the app and away I went. Away I went back to sleep. Within minutes I was back in la la land. No meditating. Maybe snoring but no meditating. Thinking I was just over tired I tried my experiment the next morning with similar results. So I tweaked my process and tried that evening. I didn't fall asleep but I was nowhere close to meditating. Over the course of the next few days I tried different times and places but could not connect. I could hear the instructor tell me to breathe and relax but I could not "get in the zone". Frustrated, I quit.
I put my desire on hold and started studying Buddhism and Hinduism. Not for religious values but because I learned that this is where meditation began so what better place to start. I read the Buddhas 4 Noble Truths and 8 Fold Path. I absorbed as much information as I could. I studied everything I could get my hands on to learn about meditation. I took local classes and eventually took an in depth course to become a Meditation Instructor. Please know that I had no intention on instructing anyone but did it for personal information and betterment. And I continue to study and learn today.
As mentioned in an earlier post (I suggest, if you haven't already, go back to the first post and start there) that we need a dedicated time and place to meditate. Get comfortable, close your eyes, relax and breathe. Go ahead, try it. Breathe, again, again and again. Easy, huh? Let's break it down.
All forms of meditation require concentration. Without concentration the mind takes over and all you achieve are minutes of thinking of the past or planning for the future. Remember, meditation is about living in the exact moment. So let's look at concentration. Again, in a previous post I suggest we use the breathe as our focal point. Close your eyes and take a deep breathe in through your nose, down to the lungs and back out. Do it again but this time focus on your nostril and feel the experience as the air enters and exits the nose. This is our exact point of concentration. Each beginning, middle and end of the breathe is our exact moment. Each breathe and each part of each breathe is a new experience happening at the exact moment we experience it. This is how we experience living in the moment. Practice the breathing technique as you sit quietly but beware, DISTRACTIONS AHEAD.
Next post...DISTRACTIONS
Tuesday, November 6, 2018
Tuesday, October 30, 2018
INTRODUCTION TO MEDITATION PART IV
SO NOW WHAT...
There are two options available for those that wish to learn how to meditate. The first is to travel to Bhutan, join a Buddhist temple, dress in a red robe, and spend hours per day in meditation. The other is the self taught version. If you are looking to achieve total enlightenment, Nirvana, I strongly suggest the first. If you are looking for a calmer, more peaceful and compassionate lifestyle the second should suffice, providing you do it right.
Before you download a meditation app and try to walk though it alone may I suggest a few simple pointers. Please keep in mind that the following is not a quick fix to understanding today's struggles and suffering but a starting point. If you are putting a timeframe on it, "I'll meditate everyday for a month then if I don't see significant results I'm done", you are already done. Meditation is learned though consistent, long term practice and lot's and lot's of patience. If it took Buddha many days of total isolation and constant meditation to understand it you probably aren't going to get it in a month of 20 minute daily sessions. While the destination (if ever achieved) is glorious, meditation is more about the personal journey, so relax and enjoy the ride.
If no one ever told you, the first thing you need to do is find enough uninterrupted time that you can devote to your session. In the beginning, 15 - 20 minutes will do. Don't try and "squeeze it in" but plan for it. Schedule it the same as you would a meal or bedtime. Mark it on your calendar and stick to it.
Then you need to find a quiet place where you can concentrate undisturbed. No cell phone, no tv, no kids running back and forth but a safe, quiet area. It could be a closet for all it matters. The location is not as important as the environment which must be quiet. Sit in the car in the garage if that's the place but find that place.
You need to get comfortable. If the body is not relaxed, the mind will not calm. You can sit in any of the suggested seated poses, full lotus, half lotus or Burmese (Google them) or sit in a chair. Yes, you can sit in a chair provided your spine is not supported, it is erect/straight and your feet are touching the ground. You can also kneel, stand and even walk, although the latter is for more advanced meditators. Whichever position you choose, comfort is the rule.
Close your eyes, relax and just breathe. A point of concentration is needed to try and stay focused. You can use a candle, a tree, a spot on a wall but you may find it easiest to just focus on your breath. It is consistent and reliable as it will happen naturally over and over. It is always there no matter where you choose to meditate and is easier than carrying candles and a lighter around. Start by following your breath into your nostrils, down onto the lungs and back out again. Breathe naturally and connect with the pattern of in and out, over and over. Devote all your mental concentration to the simple pattern of your breath. Take each individual breath as it comes, letting it go when it ends and picking up as the next one begins. YOU WILL GET DISTRACTED AND LOSE YOUR CONCENTRATION. Patience. Just let go of the distraction and concentrate on the breath.
Unfortunately, you will probably spend more time in the beginning days, weeks or months more distracted than focused but that's ok. It happens to us all. Over time you will see more time spent in the moment than looking backward or ahead. Meditation is about learning, remember that word, learning, how to stay in the moment. Over time those moments become strung together and we start to achieve peace within ourselves which manifests itself into peacefulness in our outside self. It will happen. Just relax, breathe, concentrate and practice patience.
Next post...SO HOW DO I MEDITATE
There are two options available for those that wish to learn how to meditate. The first is to travel to Bhutan, join a Buddhist temple, dress in a red robe, and spend hours per day in meditation. The other is the self taught version. If you are looking to achieve total enlightenment, Nirvana, I strongly suggest the first. If you are looking for a calmer, more peaceful and compassionate lifestyle the second should suffice, providing you do it right.
Before you download a meditation app and try to walk though it alone may I suggest a few simple pointers. Please keep in mind that the following is not a quick fix to understanding today's struggles and suffering but a starting point. If you are putting a timeframe on it, "I'll meditate everyday for a month then if I don't see significant results I'm done", you are already done. Meditation is learned though consistent, long term practice and lot's and lot's of patience. If it took Buddha many days of total isolation and constant meditation to understand it you probably aren't going to get it in a month of 20 minute daily sessions. While the destination (if ever achieved) is glorious, meditation is more about the personal journey, so relax and enjoy the ride.
If no one ever told you, the first thing you need to do is find enough uninterrupted time that you can devote to your session. In the beginning, 15 - 20 minutes will do. Don't try and "squeeze it in" but plan for it. Schedule it the same as you would a meal or bedtime. Mark it on your calendar and stick to it.
Then you need to find a quiet place where you can concentrate undisturbed. No cell phone, no tv, no kids running back and forth but a safe, quiet area. It could be a closet for all it matters. The location is not as important as the environment which must be quiet. Sit in the car in the garage if that's the place but find that place.
You need to get comfortable. If the body is not relaxed, the mind will not calm. You can sit in any of the suggested seated poses, full lotus, half lotus or Burmese (Google them) or sit in a chair. Yes, you can sit in a chair provided your spine is not supported, it is erect/straight and your feet are touching the ground. You can also kneel, stand and even walk, although the latter is for more advanced meditators. Whichever position you choose, comfort is the rule.
Close your eyes, relax and just breathe. A point of concentration is needed to try and stay focused. You can use a candle, a tree, a spot on a wall but you may find it easiest to just focus on your breath. It is consistent and reliable as it will happen naturally over and over. It is always there no matter where you choose to meditate and is easier than carrying candles and a lighter around. Start by following your breath into your nostrils, down onto the lungs and back out again. Breathe naturally and connect with the pattern of in and out, over and over. Devote all your mental concentration to the simple pattern of your breath. Take each individual breath as it comes, letting it go when it ends and picking up as the next one begins. YOU WILL GET DISTRACTED AND LOSE YOUR CONCENTRATION. Patience. Just let go of the distraction and concentrate on the breath.
Unfortunately, you will probably spend more time in the beginning days, weeks or months more distracted than focused but that's ok. It happens to us all. Over time you will see more time spent in the moment than looking backward or ahead. Meditation is about learning, remember that word, learning, how to stay in the moment. Over time those moments become strung together and we start to achieve peace within ourselves which manifests itself into peacefulness in our outside self. It will happen. Just relax, breathe, concentrate and practice patience.
Next post...SO HOW DO I MEDITATE
Friday, October 19, 2018
INTRODUCTION TO MEDITATION PART III
SO HOW DO I CHOOSE THE RIGHT PRACTICE...
Do you know there are literally hundreds of different styles of meditation? And within those styles there are different forms? No joke, meditation is a pretty big deal. So how does one go about picking the right style and form?
Let's examine a few...
Different styles of meditation include Transcendental Meditation (TM), Zazen, Mindfulness, Vipassana, Loving Kindness (Metta), Qigong, Christian (yep, if you ever prayed the rosary you've meditated), Sufi, Tai Chi, Yoga and on and on and on. Each has its own subscribed set of guidelines. Loving Kindness (Metta) suggests that one sits, eye closed and generates mind and heart feelings of love and kindness. It is basically a wishing of well being towards all. Transcendental Meditation is a seated, chanting (Mantra) form that is practiced for 15 - 20 minutes, twice daily. The goal is to transcend space and energy to total enlightenment. I could continue down the list but that would take too long so I suggest you Google types of meditation for the comprehensive list.
Different forms of meditation include silent, guided, chanting (Mantra) and moving. Silent meditations are just that, a form of meditation where the meditator sits quietly as in Vipassana. Guided meditation can be applied to many styles and consists of an instructor, either live or through audio to guide the meditator through the session. Chanting is also called Mantra, as in TM and calls for the focus to be on a specific word, i.e. Om, Yam, etc. This can be done verbally or silently. And yes, there is moving meditation in the form of Tai Chi and Yoga. Please keep in mind that due to the extensive styles and forms of meditation, many may mirror or cross over into others. An example of this is Mindfulness which is a stripped down version of Vipassana which is a version of Zen Buddhist.
Seems kind of mind boggling and leaves one to wonder, "So where do I go from here"? Relax, take a deep breathe, it's easier than it reads. Know that whichever style or form of meditation you select, they are all just avenues that ultimately take you to the same destination, you. Meditation is all about peeling away the layers of the onion to get to the core so one can see what's there and choose what, if anything, you want to do about it. And simply because you start with one doesn't mean you can't switch at some point or co-mingle. On any given day I may practice Vipassana, or Metta or Mindfulness. Again, each is just an exercise to get to the real me.
Do the research, study the different styles and forms and pick one. Experiment. Meditation should be a daily, life long venture. We are never finished so there is no rush. They all work, it just comes down to an individual comfort level. In a short while you will find whatever works for you and you will be on your way.
Next post...SO NOW WHAT
Do you know there are literally hundreds of different styles of meditation? And within those styles there are different forms? No joke, meditation is a pretty big deal. So how does one go about picking the right style and form?
Let's examine a few...
Different styles of meditation include Transcendental Meditation (TM), Zazen, Mindfulness, Vipassana, Loving Kindness (Metta), Qigong, Christian (yep, if you ever prayed the rosary you've meditated), Sufi, Tai Chi, Yoga and on and on and on. Each has its own subscribed set of guidelines. Loving Kindness (Metta) suggests that one sits, eye closed and generates mind and heart feelings of love and kindness. It is basically a wishing of well being towards all. Transcendental Meditation is a seated, chanting (Mantra) form that is practiced for 15 - 20 minutes, twice daily. The goal is to transcend space and energy to total enlightenment. I could continue down the list but that would take too long so I suggest you Google types of meditation for the comprehensive list.
Different forms of meditation include silent, guided, chanting (Mantra) and moving. Silent meditations are just that, a form of meditation where the meditator sits quietly as in Vipassana. Guided meditation can be applied to many styles and consists of an instructor, either live or through audio to guide the meditator through the session. Chanting is also called Mantra, as in TM and calls for the focus to be on a specific word, i.e. Om, Yam, etc. This can be done verbally or silently. And yes, there is moving meditation in the form of Tai Chi and Yoga. Please keep in mind that due to the extensive styles and forms of meditation, many may mirror or cross over into others. An example of this is Mindfulness which is a stripped down version of Vipassana which is a version of Zen Buddhist.
Seems kind of mind boggling and leaves one to wonder, "So where do I go from here"? Relax, take a deep breathe, it's easier than it reads. Know that whichever style or form of meditation you select, they are all just avenues that ultimately take you to the same destination, you. Meditation is all about peeling away the layers of the onion to get to the core so one can see what's there and choose what, if anything, you want to do about it. And simply because you start with one doesn't mean you can't switch at some point or co-mingle. On any given day I may practice Vipassana, or Metta or Mindfulness. Again, each is just an exercise to get to the real me.
Do the research, study the different styles and forms and pick one. Experiment. Meditation should be a daily, life long venture. We are never finished so there is no rush. They all work, it just comes down to an individual comfort level. In a short while you will find whatever works for you and you will be on your way.
Next post...SO NOW WHAT
Friday, October 12, 2018
INTRODUCTION TO MEDITATION PART II
SO WHY SHOULD YOU MEDITATE...
Most of us think that life is pretty good. We value our existence on how much money we have, or our relationships, or our home, or our job, or our families. We always look at the outside. If the outside looks good then life must be good.
My story...
I spent most of my adult life working, owning homes, buying new cars every few years, married, raising children, taking vacations. I was successful and happy, right? I exercised, kept myself relatively healthy, wore nice clothes. I was successful and happy, right? I had all the toys, golf clubs and memberships, fitness center in my basement, tanning salon visits, cameras and telescopes. I was successful and happy, right?
Factoid. In today's hectic world 43% of adults suffer some form of adverse affect from stress. 75% of all doctor visits are stress related, headache, blood pressure, heart conditions, anxiety, even cancer. It costs U.S. businesses $ 300,000,000.00 annually dealing with employee related stress issues. So chances are you suffer some form of stress. The problem is that once stress settles in we are automatically behind the eight ball trying to catch up which ironically causes more stress. As hard as we try to look good and successful on the outside we may be killing ourselves on the inside as I was. If you exercise, eat right, sleep well good for you. But, when was the last time you did something productive for your mind?
When the mind is calm the body will relax and in this state the body will follow the mind. This interconnection between mind and body is how we heal. When we learn to manage our stress we become more relaxed, the body responds accordingly and we feel better. If we continue to put ourselves in the path of stress, which most times cannot be avoided, we better have a plan to deal with it. This is why we should meditate. Meditation is not magic or supernatural. It does not come in a pill or liquid form. It is a practice that allows the mind to stay single pointed and focused. It is medication for the mind. It is the pressure relief valve that just may save your life.
So I leave you with this. We have all seen, maybe experienced someone who's body is sound but the mind no longer functions. The term "Brain Dead". Life for all intent and purpose is over. We have all seen, maybe experienced someone who's mind is sound but the body no longer functions. The term "Paraplegic". Pretty extreme examples, I know, but needed to make a point. That point being that you can exist with a mind and no body easier than a body with no mind so remember to pay equal attention to both. Don't leave the mind out on an island and expect great results. Nurture it, respect it and give it it's medication. Meditate.
Next post...HOW DO I CHOOSE THE RIGHT PRACTICE
Most of us think that life is pretty good. We value our existence on how much money we have, or our relationships, or our home, or our job, or our families. We always look at the outside. If the outside looks good then life must be good.
My story...
I spent most of my adult life working, owning homes, buying new cars every few years, married, raising children, taking vacations. I was successful and happy, right? I exercised, kept myself relatively healthy, wore nice clothes. I was successful and happy, right? I had all the toys, golf clubs and memberships, fitness center in my basement, tanning salon visits, cameras and telescopes. I was successful and happy, right?
Factoid. In today's hectic world 43% of adults suffer some form of adverse affect from stress. 75% of all doctor visits are stress related, headache, blood pressure, heart conditions, anxiety, even cancer. It costs U.S. businesses $ 300,000,000.00 annually dealing with employee related stress issues. So chances are you suffer some form of stress. The problem is that once stress settles in we are automatically behind the eight ball trying to catch up which ironically causes more stress. As hard as we try to look good and successful on the outside we may be killing ourselves on the inside as I was. If you exercise, eat right, sleep well good for you. But, when was the last time you did something productive for your mind?
When the mind is calm the body will relax and in this state the body will follow the mind. This interconnection between mind and body is how we heal. When we learn to manage our stress we become more relaxed, the body responds accordingly and we feel better. If we continue to put ourselves in the path of stress, which most times cannot be avoided, we better have a plan to deal with it. This is why we should meditate. Meditation is not magic or supernatural. It does not come in a pill or liquid form. It is a practice that allows the mind to stay single pointed and focused. It is medication for the mind. It is the pressure relief valve that just may save your life.
So I leave you with this. We have all seen, maybe experienced someone who's body is sound but the mind no longer functions. The term "Brain Dead". Life for all intent and purpose is over. We have all seen, maybe experienced someone who's mind is sound but the body no longer functions. The term "Paraplegic". Pretty extreme examples, I know, but needed to make a point. That point being that you can exist with a mind and no body easier than a body with no mind so remember to pay equal attention to both. Don't leave the mind out on an island and expect great results. Nurture it, respect it and give it it's medication. Meditate.
Next post...HOW DO I CHOOSE THE RIGHT PRACTICE
Friday, October 5, 2018
INTRODUCTION TO MEDITATION PART I
THE HISTORY OF MEDITATION...
Meditation has a rich and long history in the world dating back 2500 years. Yep, 2500 years to the time before Christ. The story goes something like this...
An Indian Prince, Siddhartha Gautama was born sometime around the year 550 BC to nobility in Nepal. His father was the King of the Shakyas tribe, his mother dying within days of giving birth. Siddhartha spent the better part of his first 30 years in total seclusion behind the safe, lavish wall of his Father's palace. He eventually ventured outside the palace walls where he experienced a completely different life, old age, disease and death. He quickly returned to the safe haven of the palace where he started to question his existence to date. The next day he left the palace and his family on a quest to understand the suffering he experienced the day before.
For the next 6 years he lived the life of a pauper and studied the practices taught by local religious leaders. When the answers he was seeking did not appear he doubled down on his efforts going for long periods without sleep and nourishment, thinking this may clear his mind as he prayed. He soon realized, upon pending death from lack of food, water and sleep that his answer did not exist in extremism but in a "Middle Path", the point between denial (no food, water or sleep) and over indulgence (royalty).
The next day he ventured alone into the woods with a supply of rice and water. He found a position under a Bodhi tree (Tree of Life) and vowed not to return until he realized the truths he sought. After several days of deep thought he found the answer he was searching for to help end suffering. At this point he achieved enlightenment, the state of perfect wisdom and infinite compassion.
He returned to his village and as word spread of his adventure he was then and forever known as Buddha (He who is Awoke). He spend the remaining 50 years of his life, yep, he lived into his 80's, teaching his followers the path to enlightenment. His teachings have been recognized as the most profound and influential of all time. It is the practice known today as meditation.
Next post...WHY SHOULD YOU MEDITATE
Meditation has a rich and long history in the world dating back 2500 years. Yep, 2500 years to the time before Christ. The story goes something like this...
An Indian Prince, Siddhartha Gautama was born sometime around the year 550 BC to nobility in Nepal. His father was the King of the Shakyas tribe, his mother dying within days of giving birth. Siddhartha spent the better part of his first 30 years in total seclusion behind the safe, lavish wall of his Father's palace. He eventually ventured outside the palace walls where he experienced a completely different life, old age, disease and death. He quickly returned to the safe haven of the palace where he started to question his existence to date. The next day he left the palace and his family on a quest to understand the suffering he experienced the day before.
For the next 6 years he lived the life of a pauper and studied the practices taught by local religious leaders. When the answers he was seeking did not appear he doubled down on his efforts going for long periods without sleep and nourishment, thinking this may clear his mind as he prayed. He soon realized, upon pending death from lack of food, water and sleep that his answer did not exist in extremism but in a "Middle Path", the point between denial (no food, water or sleep) and over indulgence (royalty).
The next day he ventured alone into the woods with a supply of rice and water. He found a position under a Bodhi tree (Tree of Life) and vowed not to return until he realized the truths he sought. After several days of deep thought he found the answer he was searching for to help end suffering. At this point he achieved enlightenment, the state of perfect wisdom and infinite compassion.
He returned to his village and as word spread of his adventure he was then and forever known as Buddha (He who is Awoke). He spend the remaining 50 years of his life, yep, he lived into his 80's, teaching his followers the path to enlightenment. His teachings have been recognized as the most profound and influential of all time. It is the practice known today as meditation.
Next post...WHY SHOULD YOU MEDITATE
Saturday, September 1, 2018
The Wonders of Water
When Fred & I researched relaxation and natural healing therapies for Revitalize - A Sewickley Wellness Centre, we knew that “water” had to be included in our mind and body approach to wellness.
Here are some facts: According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. When we are born we are 78% water and as we age adult males are 65% water (that’s why they lose weight quickly, ladies) and adult females are 55% water (sorry we have more fat!). Nutritionally, water is essential to the everyday function of our bodies. But why is it so calming? I found the following article that says it all and I could not think of a way to improve the message. So, I am sharing it with you.
“Water has always been emphasized for its nutritional value, but its other healing benefits shouldn’t be overlooked. Even observing the ocean or a flowing stream of water can soothe the troubled mind. Perhaps one of the reasons we feel so comfortable in the water and listening to the sounds of rushing water is because it mimics the fetal state. From conception, we develop while floating in the embryonic fluids of our mother’s womb. Floating on the surface of a warm bath or pool can draw us into a state of total comfort and relaxation as we subconsciously return to feeling completely nurtured and protected, just like we did before birth. When we surrender our need to be physically grounded and allow the water to hold us, we also lose our need for rigid self-control and total self-reliance. One of the best ways to mentally unwind and relieve stress is to go for a swim, then float on your back and do some simple deep breathing.
Listening to water during meditation and visualizing water are two excellent ways to help reduce stress after a long, difficult day. The body, when held in a constant state of tension for long periods of time, has been proven to suffer – scientists have found a link between consistently high stress levels and an increased chance of getting heart disease, cancer, anxiety disorders and other serious conditions. The following exercise will help you take advantage of the healing power of water to reduce your stress levels and stay well.
Step 1: Begin by taking some deep breaths. Continue to breathe until you quiet your thoughts and feel relaxed.
Step 2: Start to envision any kind of water: an ocean, a stream, a brook, even the rain. Construct this visual in your mind, then try to picture what the water sounds like. Focus solely on the images and sounds running through your mind. How does the sight and sound of the water make you feel?
Step 3: Now, picture immersing yourself in the water. Whether it’s allowing the rain to glide over your skin, or diving head-first into a beautiful, warm pool, visualize your anxiety, fear, anger and stress melting away as soon as the water touches your body.
Step 4: Close the exercise with a few deep breaths, and exit the meditation feeling cleansed and revitalized.”
Experience the wonders of water and floating yourself. Our Flotation Suite is glorious and not the least bit intimidating. https://www.revitalizesewickley.com/floatsuite.html
©Universal Copyright 2017 is authorized here. Please distribute freely as long as both the author Alexa Pellegrini and www.QuantumStones.com are included as the resource and this information is distributed on a non-commercial no charge basis.
Subscribe to:
Posts (Atom)