Always remember - meditation is easy!
It is the art of focusing our attention on one thing. In day-to-day life it is natural to find our thoughts racing from one thing to another in ceaseless circles. This constant unfocused activity becomes very draining, to a point where we need to seek a quiet place, a refuge, a place with some stillness and solitude away from activity. Meditation can enable us to do this. It helps to make us calmer, more relaxed and relieves tension. It can also enable us to discover inner levels of ourselves when we progress to more advanced meditation.
Observing the breath is a simple yet powerful form of meditation. This is where the foundations for meditation lie, and breath meditation is a useful tool, which can be a starting point for progressing to finer and deeper meditation techniques.
Try to set a time aside a regular time once or twice each day. This is going to be your time and the world can wait, it has already had your attention for 23 hours so look at your meditation as a special and important part of your day. Ensure you will not be disturbed e.g. take the phone off the hook.
Remember that you can only experience the benefits of meditation for yourself so we are trying to build in meditation as a regular part of your day. Cultivate a good habit for a change!
In a quiet room, sit comfortably. Many people can be put off meditation because they think they need to sit in an uncomfortable position to progress. What is required if possible is a straight back and this can be achieved by either sitting cross-legged on the floor with your back supported by the wall or end of the bed or even by sitting in a supportive chair.
Dont be afraid to have cushions or pillows to sit on and to support your back, knees and ankles if you need them. When you are properly supported then less attention will be paid to an aching limb or back and the easier and it will be easier to have deeper and more pleasurable meditations.
When you are sitting comfortably take a few deep and slow breaths, each time you exhale notice how you are starting to become more relaxed.
Gently close your eyes and gradually become aware of your breathing. As you become aware of the gentle rise and fall of your abdomen start taking a longer breath and begin counting slowly to yourself 1 2 3 4 as you inhale through your nose. Hold this breath for another count of four then slowly exhale through the mouth for another count of four. Make sure you fully exhale and gently pull in your abdomen at the end of this count. This will help to naturally give the space to breathe in for the next count of four.
Try to find a gentle rhythm that is comfortable and not a strain to maintain. You can rest the palm of your hand across your abdomen to prevent shallow upper chest breathing. This helps to get oxygen more deeply into your body, which brings more benefits and more relaxation.
Dont hold the breath with empty lungs.
Repeat this count of four for 5-10 minutes breathing in to count 1 2 3 4 hold for 1 2 3 4 and exhale for 1 2 3 4 keeping your attention focused on your breathing with relaxed awareness.
To start with 5 minutes might seem a long time and this is quite natural. Meditation is a skill and like any skill needs practice. There will be good days and not quite as good days frustrations and joys. Keep practicing and be persistent and you will find your periods of relaxation will increase.
Inevitably you will find your mind strays but dont be disappointed just bring your attention back to your breathing. You are gently training your mind to be more under your conscious control and this is just the beginning.
The foundations are being laid and as you practice and progress your meditation will become easier and feel more natural.
Well done! You have taken the first steps
Jingo Ba teaches 45 min. meditation classes locally and is available for group discussions.
It is the art of focusing our attention on one thing. In day-to-day life it is natural to find our thoughts racing from one thing to another in ceaseless circles. This constant unfocused activity becomes very draining, to a point where we need to seek a quiet place, a refuge, a place with some stillness and solitude away from activity. Meditation can enable us to do this. It helps to make us calmer, more relaxed and relieves tension. It can also enable us to discover inner levels of ourselves when we progress to more advanced meditation.
Observing the breath is a simple yet powerful form of meditation. This is where the foundations for meditation lie, and breath meditation is a useful tool, which can be a starting point for progressing to finer and deeper meditation techniques.
Try to set a time aside a regular time once or twice each day. This is going to be your time and the world can wait, it has already had your attention for 23 hours so look at your meditation as a special and important part of your day. Ensure you will not be disturbed e.g. take the phone off the hook.
Remember that you can only experience the benefits of meditation for yourself so we are trying to build in meditation as a regular part of your day. Cultivate a good habit for a change!
In a quiet room, sit comfortably. Many people can be put off meditation because they think they need to sit in an uncomfortable position to progress. What is required if possible is a straight back and this can be achieved by either sitting cross-legged on the floor with your back supported by the wall or end of the bed or even by sitting in a supportive chair.
Dont be afraid to have cushions or pillows to sit on and to support your back, knees and ankles if you need them. When you are properly supported then less attention will be paid to an aching limb or back and the easier and it will be easier to have deeper and more pleasurable meditations.
When you are sitting comfortably take a few deep and slow breaths, each time you exhale notice how you are starting to become more relaxed.
Gently close your eyes and gradually become aware of your breathing. As you become aware of the gentle rise and fall of your abdomen start taking a longer breath and begin counting slowly to yourself 1 2 3 4 as you inhale through your nose. Hold this breath for another count of four then slowly exhale through the mouth for another count of four. Make sure you fully exhale and gently pull in your abdomen at the end of this count. This will help to naturally give the space to breathe in for the next count of four.
Try to find a gentle rhythm that is comfortable and not a strain to maintain. You can rest the palm of your hand across your abdomen to prevent shallow upper chest breathing. This helps to get oxygen more deeply into your body, which brings more benefits and more relaxation.
Dont hold the breath with empty lungs.
Repeat this count of four for 5-10 minutes breathing in to count 1 2 3 4 hold for 1 2 3 4 and exhale for 1 2 3 4 keeping your attention focused on your breathing with relaxed awareness.
To start with 5 minutes might seem a long time and this is quite natural. Meditation is a skill and like any skill needs practice. There will be good days and not quite as good days frustrations and joys. Keep practicing and be persistent and you will find your periods of relaxation will increase.
Inevitably you will find your mind strays but dont be disappointed just bring your attention back to your breathing. You are gently training your mind to be more under your conscious control and this is just the beginning.
The foundations are being laid and as you practice and progress your meditation will become easier and feel more natural.
Well done! You have taken the first steps
Jingo Ba teaches 45 min. meditation classes locally and is available for group discussions.
No comments:
Post a Comment