Do Yoda Proud: Meditation 101

Meditation refers to a status where your body and mind are consciously relaxed and focused.  Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines.  However, you don’t have to be a monk or mystic to enjoy its benefits.  And you don’t even have to be in a special place to practice it.  You could even try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same.  The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus.  This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them.  You may now focus on a deep, profound thought if this is your goal.It may appear deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening – those with impossibly vaulted backs, and painful-looking contortions – you should not worry.  The principle here is to be in a comfortable position conducive to concentration.  This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point.  While sitting or standing, the back should be straight, but not tense or tight.  In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the treat since tough fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere.  It may be in your living room, or bedroom, or any place that you feel comfortable in.  You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release).  You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine.  Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra.  This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not should to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus.  You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body.  Mentally visualize releasing this tension.It plant wonders.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body.  And there has been a growing consensus in the medical community to further study the effects of such.  So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

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Since ancient times, people have practiced meditation for the numerous benefits it offers. Practicing meditation as part of your daily routine might lead to improvements in your outlook and attitude.

Most forms of meditation call for the spine to be straight and the posture to be erect. The explanation for this is that sitting upright encourages the movement of your spiritual energy. This is believed to be your life energy or force.

A straight back is essential to most of the meditation traditions, and is a standard component of the various postures used in this practice. Here’s a look at a few of them.

1. Seated posture. The individual sits upright while maintaining a straight back. Spine and head are aligned and straight. The thighs are parallel to the floor. Hands are placed comfortably on the knees or chair arms.

2. Cross legged position. This is one of the most popular positions, and includes the lotus position.

3. Kneeling posture. The individual is on the floor in a kneeling position. Buttocks remain resting on the heels and toes, which are close together. Hands rest on the thighs.

4. Lying down posture. In yoga this is referred to as savasna; it’s also known as the corpse position. The person lies down on the floor keeping the legs unbent and at ease. This posture isn’t that common since it so closely resembles the sleeping position. A person might doze off at times. This is more useful for stress reduction rather than as a meditation method.

In addition to these postures, there are several gestures and movements that can be incorporated into the practice of meditation. Among these are hand gestures called Mudras. There’s a theological significance behind these motions. Founded on the yogic school of thought, they might affect the consciousness. A typical example is the placement of hands in Buddhist meditation. With the thumbs touching, the right hand is positioned on top of the left hand.

You can also encourage a state of meditation through the use of repetitive activities like deep breathing, chanting and humming. There are also those who use walking meditation. Typically, the eyes are closed or partially closed during meditation. However, Soto Zen practitioners perform their meditation with their eyes wide open in front of a wall.

To gain the benefits of meditation, follow the training of the type of meditation you have decided to practice. Be aware that persistence and acceptance are required to achieve success. This might help you during difficult times of meditation and will improve focus in your daily life.

Everyone has to start somewhere and meditating isn’t immune from this rule. If you’re just starting to meditate, here are some useful tips.

1. Don’t worry about whether or not you are meditating correctly

If you do your best to do the things you’re asked to do for your meditation session then there’s a high chance you’re meditating right. One of the main aims of meditation is to help you to relax. So there’s no point trying to figure out if you’re meditating correctly or not. There’s an almost 100% chance that all is well with your technique. And if that isn’t the case and you messed up slightly, well, why worry? It’s not like you have just completed an exam. Chill and enjoy the experience.

2. Don’t just stick to one meditation method

We’re not all the same. Which means that not everyone will find the same meditation technique is the one that’s best for them. There’s also a good chance that if your target isn’t the same, another technique may suit more. A majority of the time, I’ll put on my headphones and use a binaural beats meditation because that’s the fastest way I’ve found to reach a deep meditation state and I have to do almost nothing. I guess you could call me lazy in that respect. But if my aim is to heal part of me – possibly my legs are aching – then a guided meditation would be my choice. And to help abundance come into my life more, I’ll use a different meditation again. So feel free to experiment and see what works best for you.

3. Make meditation a habit

It’s generally thought that we need to do something for at least 14 days until it becomes habitual. So if you’re serious about meditating, agree with yourself that you’re going to meditate on a daily basis for at least 14 days. Pick a time slot that is normally free anyway. Many people find that a meditation session first thing in the morning is good because everything else that happens in the day doesn’t get a chance to get in the way. Others find that the relaxation process means that meditating last thing at night before they go to sleep works for them.

Whichever meditation technique you decide and whenever you decide to practice it, it’s important to start! Otherwise you’ll never know how much you can benefit from regular meditation.