Good meditation requires deep relaxation of the body and mind so it is important that you find a technique that feels comfortable. Success in a meditative practice is difficult and demanding. The practice requires 20 minutes to be effective. The body should be stretched and the mind refreshed.
For those who would like to develop their own practice, the following instructions will help you to make a good start:
1. Sit comfortably with good posture (1 Minute)
· Keep your spine upright, light and long with knees at right angles.
· Roll shoulders back and down, relaxing the neck and face
· Close your eyes or look at a point on the floor three feet in front of you
2. Start diaphragmatic breathing (5 minutes)
· Watch your breathing and make your inhalation long and smooth
· Relax with the exhalation, exhale fully and pause before breathing in
· Keep the mind calm and alert, while watching the movement of breath
3. Begin to focus your mind (5 to 15 minutes)
· Choose a point of concentration, return to this each time the mind wanders
· Useful focus points induce: Movement of the belly, flow of air in the nose, just above the brow or saying ‘one’ to yourself on the exhalation.
· Choose 1 point for your practice and get familiar with it
4. Deep meditation (this may take some months to achieve)
· As your mind begins to steady it becomes easier and the mind quietens
· Stay calm and alert, just be aware of the breath, body and emotion
· This is a very refreshing and pleasant experience
5. Completion
· Bring yourself slowly back to normal consciousness
· Deepen your breathing and slowly move arms and feet
· Take some time to relax (laying down is good)
In stage 2, your brain will show alpha rhythms, in stage 3 and 4, you will begin to show delta (dreaming) and theta (deep sleep) rhythms, but you will still be awake. Even alpha rhythms have significant relaxing, healing and refreshing effects.
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