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Spirituality and Self Help

The Art of Meditation

Our world is a stressful place. Most of us, on a daily basis are juggling the responsibilities and demands of life. As a result our bodies develop physical ailments such as tension headaches, muscular pains, insomnia, high blood pressure and sometimes even more serious illnesses. Gradually our health begins to plummet.

Learning to be in control of our stress and our health is not such an impossible task. Physical exercise and relaxation are useful to bring back some balance into our lives, but we must also nourish the mind to bring us back to a place of balance . We have to learn to step back, clear our minds, breath consciously and just be in the here and now. It only takes a few minutes a day (5 to 20
minutes )to meditate and to transcend into a world of peace and tranquility.

The benefits of meditation are many. Meditation has proven to be effective in enhancing a sense of well-being, in increasing our energy and efficiency at work and in changing negative attitudes to positive ones. Thus this journey can be the first step towards inner peace. On a practical level, meditation has been most effective in improving physical health and eliminating chronic physical
ailments such as asthma and in controlling other more debilitating illnesses such as the progression of cancer.

Meditation is an ancient practice that originates with the great eastern religions of Buddhism and Hinduism. In religious meditation, the sense of tranquility and serenity is seen as a vehicle towards enlightenment and becoming closer to the Creator, God. Sometimes our own journey in Meditation can leads us to develop a mystical and spiritual connection with our Higher Selves or with
the Creator. The possibilities are endless, as to where this practice can lead.

To begin the Meditation journey first consider this as a gift of time to yourself and a journey towards a more joyful life. The simplest form of meditation is to still the mind and put all thoughts on hold. Meditation involves focus and concentration and narrowing our attention to a single word, mantra, sound or even just being aware of the breath. The Buddhist practice that is called "Mindful Meditation" focuses on the awareness of the breath. Another meditation practice based on Hindu beliefs is called Transcendental Mediation.

How to Begin A Simple form of Meditation

A) It is important to find a quiet, softly lit place where you will not be disturbed while you are meditating. Some people enhance this space by burning incense and candles or by putting on soft soothing music or nature sounds. Make sure that the atmosphere is conducive to peace and tranquility.

B) It is important to find a comfortable position. Some people feel comfortable just sitting cross legged on the floor with their back straight but not tensed. Others prefer to sit in a chair making sure again that the back is straight and supported and that the feet are flat on the floor. Some people find that simply kneeling on the floor is comfortable. Finally for ultimate relaxation some people prefer lying flat on the floor on their backs, legs slightly apart, arms at the side and palms facing up.

C) The simplest breathing exercise is to sit motionless in your chosen position and to begin breathing normally through the nose at your regular rate with the eyes close. With each breath, just be aware of every intake of breath focusing on either the abdomen or the nose. If your mind wanders just bring your attention back to the abdomen or the nose. Some people count with each inhalation and exhalation to help them concentrate and prevent the mind from wandering. Some people incorporate visual or guided imagery as they are meditating so they can fully immerse themselves in a positive and/or calming energy.

Try the Following Breathing and Relaxation Meditation

Be in a quiet space. Take off your shoes. Loosen your clothing. Close your eyes. Lie down on the floor on your back. Relax by placing your arms to the sides and letting your feet fall out.

Become aware of your breathing. Be aware of where the breathing is located in your body and where you feel movement in your muscles. If there are any tense or sore areas in the body, you can imagine breathing relaxing energy into those areas, using exhalation breaths. (Breathing into a body part can be done anywhere and anytime you are feeling tense).

As you are now lying on the floor, be aware of your abdominal muscles. Allow the muscles in your stomach to relax and let your breath sink lower into your body. Place your hand palm down under the rib cage and let your hand rest there while you become aware of the rise and fall of your body and your diaphragm. Inhale to the count of four and exhale to the count of six. Do this sequence six times. Let your hands and arms relax again at your side. Remember that if you see any pictures or images during this breathing exercise, write them down or draw them after the meditation.

Now relax your jaw and open your mouth a little so that you can exhale through your mouth. Breathe normally. Be relaxed. Inhale through your nose and exhale through your mouth. Pause at the end of the exhalation before you breathe in again.

This pause is the key to the effectiveness of breathing. Many things happen within the body during this pause. As you deepen the exhalation naturally, stale air is expelled from your lungs so that there is more room for fresh air on the next inhalation. Most people do not exhale deeply enough. In this pause you can explore any feelings or sensations.

You can do this simple exercise beginning with ten minutes and then gradually extending the time longer as you become accustomed to meditating on a regular basis

Aho and Blessings to all

One meditation group that I enjoy meets at St. Andrews place in downtown Sudbury on Wednesdays (beginners) from 7-9 and on Thursdays (intermediate/advanced) from 6-9. The next sessions begin on September 10th and 11th. The first three weeks of the beginners session are open where people can drop in and experience transcendental meditation techniques.

Happy meditating

CrystalWolf
Karin Stocker

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